{"id":82066,"date":"2025-04-22T14:16:48","date_gmt":"2025-04-22T20:16:48","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=82066"},"modified":"2025-04-22T14:16:48","modified_gmt":"2025-04-22T20:16:48","slug":"boost-memory-role-of-sleep-and-exercise-in-memory-building","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/boost-memory-role-of-sleep-and-exercise-in-memory-building\/","title":{"rendered":"Boost your memory: The role of sleep and exercise in memory building"},"content":{"rendered":"
<\/div>
\"Getting
Getting good sleep and regular exercise can help with memory building. Photo: Getty Images.<\/figcaption><\/figure>\n

From tying your shoes and cooking dinner, to driving to work and reading a story to your kids,\u00a0memory plays an important role.<\/p>\n

\u201cMemory informs us on how to adjust our behavior for current activities and events \u2013 where do you find food, don\u2019t touch that because it\u2019s hot, this person is a friend of mine,\u201d said Dr. Brian Harrington<\/a>, a family medicine physician in Steamboat Springs and a member of the medical staff at UCHealth Yampa Valley Medical Center<\/a>. \u201cMemory is crucial to survival.\u201d<\/p>\n

Memory basics\u00a0<\/strong><\/h2>\n

The process of forming and storing memories involves four distinct activities: perceiving, encoding, retaining and retrieving. Various parts of the brain are involved in each stage.<\/p>\n

\u201cIt\u2019s a complex thing. You can remember a fact, an action, an emotional response,\u201d Harrington said. \u201cInjuries or diseases that affect certain parts of the brain can affect aspects of memory formation and retrieval.\u201d<\/p>\n

There are various types of memory. For instance, short-term memory holds information for a few seconds to a few minutes, like a phone number. Long-term memory can hold information for years, like where you went to school.<\/p>\n

Memory is not static but can change over time. Even the process of retrieving memories can alter them.<\/p>\n

\u201cSome psychotherapy approaches have you retrieve memories and alter the memory, so it no longer triggers a debilitating emotional response,\u201d Harrington said.<\/p>\n

Better memory building<\/strong><\/h2>\n

While people form memories naturally, they can also work on becoming better at building and retaining memories.<\/p>\n

For instance, when more senses are involved in perceiving an event, such as smell, taste and touch, you may be more likely to remember the details. Emotional connection and personal significance can add weight to memories as well.<\/p>\n

When trying to remember something, give it your full attention and remove distractions, especially phones.<\/p>\n

\u201cOur world has more distractions than ever,\u201d Harrington said. \u201cWhen trying to learn something, we should not be engaging with our phones.\u201d<\/p>\n

Tricks such as visualizations, breaking the information up into small chunks, using a mnemonic device and singing may all help solidify a memory.<\/p>\n

Don\u2019t forget to repeat the material often.<\/p>\n

\u201cI often say repetition is the key to adult learning,\u201d Harrington said.<\/p>\n

It\u2019s also important to stay organized. \u201cDisorganization leads to difficulty remembering things,\u201d Harrington said. \u201cWhen you\u2019re organized, the more things are in patterns and the less random it is, the more likely you are to remember.\u201d<\/p>\n

Lifestyle factors such as poor sleep affect memory<\/strong><\/h2>\n

Overall health plays a big role in memory. In fact, one of the highest risk factors for developing dementia<\/a> later in life is chronic sleep trouble.<\/p>\n

\u201cI\u2019m struck that very often at the top of the list for improving memory are things like daily exercise and good sleep,\u201d Harrington said.<\/p>\n

Social interaction is strongly linked to better cognition and memory, and even diet may play a role.<\/p>\n

\u201cThere are theories that certain foods might be helpful with memory, for instance, the flavonoids that give color to fruits and vegetables,\u201d Harrington said.<\/p>\n

Drugs, smoking and regular alcohol use can all be detrimental for memory, while chronic health problems may also have a negative impact.<\/p>\n

\u201cWith vascular disease, the same process affects arteries in the brain and may affect brain health as well,\u201d Harrington said. \u201cTaking care of issues such as hypertension, cholesterol and diabetes matters for memory in the long term.\u201d<\/p>\n

While stress can harm memory, practices such as meditation and prayer may help by decreasing stress, increasing attention and improving brain health<\/a>.<\/p>\n

Your brain: Use it or lose it<\/strong><\/h2>\n

As people age, the brain starts to shrink slightly, but that doesn\u2019t mean older adults lose cognition. Age alone doesn\u2019t determine memory health.<\/p>\n

\u201cFor a healthy person, their memory will remain really strong well into their seventies and beyond,\u201d Harrington said. \u201cSome studies show that certain 80-year-olds can perform as well as 20-year-olds.\u201d<\/p>\n

Learning a new language or skill, completing puzzles or other engaging tasks, and even travelling can help contribute to brain health.<\/p>\n

\u201cIf you keep your brain active, stimulated and engaged in the world around you, there\u2019s less decline in dendritic connections between cells,\u201d Harrington said. \u201cLike any other part of the body, if you don\u2019t use it, you lose it.\u201d<\/p>\n

This story first appeared in the Steamboat Pilot.<\/em><\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

From tying your shoes and cooking dinner, to driving to work and reading a story to your kids,\u00a0memory plays an important role. \u201cMemory informs us on how to adjust our behavior for current activities and events \u2013 where do you find food, don\u2019t touch that because it\u2019s hot, this person is a friend of mine,\u201d […]<\/p>\n","protected":false},"author":2163,"featured_media":82071,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[271,184,276,9171],"class_list":["post-82066","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-exercise","tag-neurology","tag-nutrition-services","tag-senior-care"],"acf":[],"yoast_head":"\nBoost memory: The role of sleep and exercise in memory building - UCHealth Today<\/title>\n<meta name=\"description\" content=\"Learn how sleep and exercise help with memory building. 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