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How Does Sleep affect Memory
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What is Memory?
Role of Sleep
on Memory
Julia Savino
https://www.istockphoto.com/photos/eyeball?assettype=image&sort=mostpopular&mediatype=photography&phrase=eyeball
What is Memory?
- Memory is a brain-wide process; a set of encoded neuronal connections in the brain
- It is the ability to retain and recall information for future behaviors and allows us to adapt and learn
http://bcbstwelltuned.com/2018/03/21/short-vs-long-term-memory-memory-work/
Types of Memory
Types of memory
http://www.stickpng.com/img/at-the-movies/cartoons/finding-nemo/dory
Short term
- Short term memory refers to quick, in the moment memories; last 20-30 seconds
- Short term memory can also be perceived as working memory, or temporary storage of memories
- Ex: Remembering a phone number
Long Term Memory
https://qbi.uq.edu.au/brain-basics/brain/brain-physiology/long-term-synaptic-plasticity
Long term synaptic plasticity must occur
Short term can become long term by consolidation
The brains ability to recall information time and time again.
Long Term
Long term memory loss occurs when synaptic connections become weakened
Declarative vs Procedural
Declarative vs Procedural
https://dlpng.com/png/1239684
These are the two simplified versions of long term memory
- Declarative is your memory of which you relate with personal or conscious activity; must be recalled (Ex: name of your friend's pet)
- Declarative can also be common knowledge (Ex: associating letters with sound)
- Procedural is memory that must be repeated; muscle memory (Ex: riding a bike after 5 years)
https://qbi.uq.edu.au/brain-basics/memory/types-memory
Stages
Where in the Brain?
In the Brain
- Prefrontal cortex takes in sensory stimuli and decides if it should be short term memory information
- Hippocampus is able to retrieve stored memory. Ex: certain smells recall memory
- Hippocampus and Neocortex are thought to consolidate memory during sleep, for better memory of material the next day
Brain
https://qbi.uq.edu.au/brain-basics/memory/where-are-memories-stored
http://www.brainfacts.org/in-the-lab/tools-and-techniques/2018/the-curious-case-of-patient-hm-082818
h.m experiment
Brenda Milner, a neurophyscologist performed an experiment on Henry Molasion where she removed his hippocampus
H.M. later was shown to lose the ability to form long term memory from short term memory
This shows that the hippocampus is involved in the consolidation of long term memory and strengthens neurons (neuroplasicity)
Importance of Sleep
Sleep Deprivation
Sleep
- Sleep allows for memories to be consolidated, or for the memory to become stable in the brain so you can recall it.
- Less sleep weakens judgement and focus for the next day
- Sleep is allows the brain to recoup, which allows for memory to be reinforced and strengthened
- Sleep also is thought to degrade excess beta-amyloid protein.
Sleep Deprivation
People who get less than 6 hours of sleep tend to have mood swings; very irritable.
Long term for lack of sleep includes increased risk for type 2 diabetes, developing heart disease, and hypertension.
People who are sleep deprived also create more beta-amyloid protein.
https://www.healthline.com/health/sleep-deprivation/effects-on-body#1
Beta-Amyloid Protein
Beta-amyloid protein
~When amyloid precursor protein (APP), a protein in neuronal cell membranes, is broken down incorrectly which creates a chemically sticky plaque called beta-amyloid protein.
~Excess Beta-amyloid cause plaque buildup in the synapses, and eventually too much can degrade neurons.
~Beta-amyloid is the top hypothesis for Alzheimers disease.
pictures
https://michelsonmedical.org/2017/08/09/beta-amyloid-tau-proteins-alzheimers/
https://www.psypost.org/2014/10/laying-siege-beta-amyloid-key-protein-alzheimers-disease-28431
https://counselorsassociates.com/2016/11/30/how-sleep-enhances-studying/
Does studying till 3 am Benefit You?
Overview
NO!
- Less than 6 hours of sleep weakens your ability to consolidate and recall memories the next morning,
- Getting 8-9 hours of sleep a night is better than cramming all your information in.
- Studies show that studying 2-3 hours before bedtime is optimal for consolation and recall
citations
- LeWine, H (2015). Little sleep and too much affect memory. Harvard Health Blog. Retrieved from https://www.health.harvard.edu/blog/little-sleep-much-affect-memory-201405027136 (Accessed May 2019)
- Mastin, L (2019).Memory and the Brain. The Human Memory. Retrieved from http://www.human-memory.net (Accessed May 2019)
- QBI staff (Updated 2018). Where are memories stored in the brain?. University of Queensland: Brain Institute. (Accessed May 2019)
- Cherry, K (Updated 2019). Short term memory duration and capacity. Verywell Mind. Retrieved from https://www.verywellmind.com/what-is-short-term-memory-2795348 (Accessed May 2019)
- Packham, C (2015). What role does the hippocampus play in memory?. Medical Xpress. Retrieved from https://medicalxpress.com/news/2015-10-role-hippocampus-memory.html (Accessed May 2019)
- Packham, C (2015). Hippocampal neuron responses associated with memory distinctions. Medical Xpress. Retrieved from https://medicalxpress.com/news/2015-08-hippocampal-neuron-responses-memory-distinctions.html (Accessed May 2019)
- Cherry, K (2018) Hippocampus role in the limbic system. Verywell Mind. Retrieved from https://www.verywellmind.com/what-is-the-hippocampus-2795231 (Accessed May 2019)
- n.d. (2018). Sleep deprivation and memory loss. WebMD. Retrieved from https://www.webmd.com/sleep-disorders/sleep-deprivation-effects-on-memory#1 (Accessed May 2019)
- McGill University (2018). Dr. Brenda Milner. McGill University. Retrieved from https://www.mcgill.ca/about/history/milner (Accessed May 2019)
- Stevenson, A (2019). How important is sleep?. American sleep Association. Retrieved from https://www.sleepassociation.org/about-sleep/how-important-is-sleep/ (Accessed May 2019)
- Shiel Jr, W. Definition of neuroplasticity. Medicine Net. Retrieved from https://www.medicinenet.com/script/main/art.asp?articlekey=40362 (Accessed May 2019)
- Richard C. Mohs "How Human Memory Works" 8 May 2007.
- HowStuffWorks.com. <https://science.howstuffworks.com/life/inside-the-mind/human-brain/human-memory.htm> May 2019
- Kandel, E., Shwartz, J., Jessell, T., Siegelbaum, S., Hudspeth, A.J., (2013). The unconsious and consious processing of neural information. Principles of Neural Science: 5, 49-50. Retrived from https://neurology.mhmedical.com/content.aspx?bookid=1049§ionid=59138676 (Accessed May 2019)
- n.d (2018). Sleep deprivation increases Alzheimers proteins. National Institutes of Health. Retreived from https://www.nih.gov/news-events/nih-research-matters/sleep-deprivation-increases-alzheimers-protein (Accessed May 2019)
- n.d (2017). Beta-amyloid and the amyloid hypothesis. Alzheimers Association. Retrieved from https://www.alz.org/national/documents/topicsheet_betaamyloid.pdf (Accesed May 2019)