The Science of Learning: Memory, Sleep, and Brain Health Explained

We all want to become better learners, improve our thinking, and retain the knowledge we acquire. However, many of us don’t know the best practices to achieve the goals we set for ourselves.

Memory

Our brain contains approximately 86 billion neurons, each connected to others via synapses. When we try to remember something, our brain sends signals to reinforce that information. Neuromodulators, which are chemicals in the brain, play a key role in deciding which memories should be solidified.

How to Remember Everything?

Memory is essentially a reflection of our interests, stored in a specialized structure within our cells. To store information effectively, it is crucial to apply the correct methods and techniques. The most important practice is regularly recalling what we’ve learned. This signals to the neurons that the information is important, thus strengthening the memory. The second key factor is getting good sleep. Adequate rest helps solidify memories. Additionally, paying close attention during learning is a powerful, no-cost tool that compels the brain to remember information more effectively.

Not Knowing is Good for Knowing

Interestingly, when we ask ourselves a question and realize that we don’t know the answer, it triggers a useful learning mechanism. This awareness creates a mental “hook” for the missing information. When we eventually learn or encounter the answer, the brain is more likely to remember and solidify it. This process is very effective in building strong memories.

NSDR (Non-Sleep Deep Rest)

If we don’t get enough sleep, there is an alternative method to recover some of the lost rest: Non-Sleep Deep Rest (NSDR), a process coined by Andrew Huberman. In NSDR, we enter a state of deep rest without going through a typical sleep cycle, helping to restore energy and focus.

Oxidative Stress and Honey

Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body. This can be caused by stress hormones such as cortisol, thyroid hormones, and epinephrine. One natural way to combat oxidative stress is by consuming honey, which is rich in antioxidants and can help reduce the impact of free radicals in the body.

Anger and Sleep

Some people wake up feeling tired, irritable, and lacking energy, often accompanied by brain fog. These symptoms are typically related to stress. The basic solution is a lifestyle change: eating fruits daily, engaging in regular aerobic exercise, consuming honey, and incorporating omega-3 fatty acids (found in walnuts and fish) into the diet.

Circadian Rhythm and Biological Clocks

Our bodies have natural biological clocks that regulate our sleep cycles, eating habits, bathing routines, and activity levels. If these clocks are disrupted due to poor lifestyle choices or ignorance, our bodies can enter a critical state, leading to stress, digestive issues, poor sleep, and other health problems.

Conclusion

The brain is a network of neurons, and neurons are the foundation of our thoughts, memories, and learning capabilities. To optimize brain health and cognitive function, it’s important to adopt healthy practices such as regular recall, good sleep, mental focus, and balanced nutrition.