Science-Backed Tips to Help You Improve Your Memory


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Struggling with poor memory can cause numerous problems in your life. You need your working memory for everything from remembering your locker combination to keeping track of your deadlines, appointments, and social commitments. Thankfully, there are ways you can train your brain to improve your short-term and long-term recollection. Incorporating just a few of the tips below can lead to big changes in how well your memory works.

Meditate

Take a step away from what you are trying to remember and mediate instead. Working memory is kind of like a notebook where your brain stores information temporarily. If the information does not prove to be useful, you forget it. Facts that are useful are then moved to long-term memory for later recollection. Research shows that daily meditation can help improve your working memory in as little as eight weeks. This is because when you are meditation, your brain doesn’t process information the way it usually does, making it easier for your mind to commit things to your long-term memory.

Have a Cup of Coffee

Researchers are torn as to whether or not ingesting caffeine prior to learning or acquiring new information helps you remember it more. However, there have been studies that found the ingestion of caffeine after learning a task improves memory recollection, for at least 24 hours later. Scientists believe that this is because caffeine may have a huge impact on memory consolidation, the process by which memories are strengthened. This is why ingesting caffeine after the fact can be beneficial.

Enjoy Some Berries

Everyone has to eat, and we all enjoy a good snack from time to time, so why not pick something that can have a big impact on your ability to form long-term memories. Numerous studies conducted recently found that individuals who regularly consume berries, such as strawberries and blueberries, have better short-term memory than those who do not. Scientists are not exactly sure why berries boost memory, but suspect it has something to do with the presence of flavonoids in them.

Get a Good Night’s Sleep

Sleep has been proven time and time again to be the most important factor in developing a good memory. When you sleep, your brain consolidates most of your memories, meaning that every bit of sleep helps. Even napping can be helpful, as research indicates that napping pushes information in to your long-term memory from working memory. Additionally, sleep deprivation, or getting fewer than six hours of sleep per night, has been shown to negatively affect your ability to commit information to memories. Consolidation, it seems, can only happen with a good night’s sleep of at least seven to eight hours.

Everyone, even people who consider themselves to have good working memories, can benefit from some improvement to their memories. Remember that your brain is a muscle like any other and needs to be worked out frequently. Supplements and other types of medications may be of some benefit, but none of these artificial items can replace the effectiveness of the science-backed tips given above.

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