Neurologists Say Sleep Improves Memory and Learning
But Poll Shows Few Understand The Sleep-Think Link

ALEXANDRIA, VA (April 21, 1995) – Recent research reveals that "sleeping on it" is more than just a good idea. In fact, neuroscientists now say that sleep is absolutely critical for key brain functions including learning, memory and performance. A new survey of 1,000 adults conducted by Bruskin/Goldring Research for the Better Sleep Council (BSC), found that few understand the important role sleep plays in normal, daily brain functions and many actually short-circuit their brain power by getting too little sleep.

Nearly half of the population (47 percent) mistakenly believe that the brain rests when the body sleeps. The opposite is true. Sleep allows the brain to go to work, filing and storing the day's events. "Most people incorrectly think the brain is resting or recuperating during sleep. Actually, some parts of the brain are more active when you're asleep," confirms Dr. Mark Mahowald, Director of the Minnesota Regional Sleep Disorders Center.

Neurological and sleep experts concur that sleep is essential for the brain to function optimally. However, BSC's survey reveals a disturbing finding. Although the majority of those polled report that their typical weekday requires mental alertness, fully one in three say they don't get enough sleep. What's more, 53 percent of respondents admit their mental capabilities suffer when they lose sleep.

The implication: millions of sleep-deprived adults are struggling to accomplish daily tasks in a diminished state, coping with dulled thinking and impaired concentration.

Clearing The Brain's Cluttered Desktop

In recently published studies, neuroscientists found that sleep allows the brain to take care of the business of memory consolidation.

Dr. Bruce McNaughton and Dr. Matthew Wilson, the principle researchers in animal studies conducted at the University of Arizona, link deep sleep to memory. "When you're asleep, the brain is processing information accumulated when you were awake. It's no longer storing new input; it's organizing information," explains Dr. McNaughton. "Your brain is like a cluttered desktop at the end of the day. At night, when you're asleep and no more information can be put on the desk – or in your brain – your brain can then file away the information."

According to Dr. Wilson, sleep is essential for memory formation. When a person is sleep-deprived, the brain's ability to move information from temporary memory to long-term stores is impaired. As a result, the information is lost or forgotten.

In a separate study, researchers found that sleep improves people's ability to learn repetitive skills such as riding a bike or typing. Dr. Avi Karni and Dr. Dov Sagi of the Weizmann Institute in Israel tested young adults and found that day-to-day improvements in learning were directly connected to a state of vivid dreaming known as rapid eye movement (REM) sleep. When the subjects were deprived of REM sleep, their learning ability was impaired.

Memory and learning experiments conducted in Canada further underscore the importance of sleep. Canadian researchers compared the performance of students cramming for an examination without sleep to classmates who slept after studying. The students who slept retained more information. "Sleep is a time when the brain can rehearse recently learned material," says James D. Walsh, Ph.D., Director of St. Luke's Hospital Sleep Medicine and Research Center. "If you're sleep-deprived, you'll remember less of newly presented information."

Women Experience More Stress Than Men When Sleep-Deprived

Of survey respondents who said lack of sleep affected them more mentally than physically, 40 percent cited increased stress as the greatest problem. In a gender gap, women named stress as the culprit in higher numbers than men, 51 percent to 29 percent, respectively. Compounding the problem: sleep deprivation and stress can become a vicious cycle. "If you're sleep-deprived, you're more likely to be distracted and irritable, and experience more stress. And stress, in turn, can interfere with sleep," says Dr. Mahowald.

For many, the consequences of sleep-deprivation – higher stress, shortened tempers, lower motivation and slower reflexes – often constitute a normal day. But the implications are serious, causing decreased productivity, impaired performance and increased accidents and mistakes.

The solution: the public needs to re-adjust their attitudes and recognize sleep as an essential biological need, not a luxury. Instead of pushing harder and accomplishing less, adults need to call time out and rest. Everyone should feel they have the right to go to bed early or sleep late when they feel tired. "Getting a good night's sleep in a restful sleep environment is one of the most productive things anyone can do for themselves to improve their personal and professional quality of life," says Andrea Herman, Director of the Better Sleep Council.

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The Better Sleep Council, a non-profit organization supported by the mattress industry, is devoted to educating the public about the importance of sleep to good health and quality of life, and about the value of the sleep system and sleep environment in pursuit of a good night's sleep.

Free publication available: The Better Sleep Council publishes the Better Sleep Guide, a 16-page color brochure about the connection between sleep and health, how to assess the condition of your mattress, and guidelines for shopping for a new sleep set. The brochure is available by sending your request to: Guide, P.O. Box 19534, Alexandria, VA 22320-0534; in Canada: Guide, Downsview CSC, P.O. Box 430, Downsview, Ontario, M3M 3A8

The Brain Works While The Body Sleeps
But Few Know Sleep's Link to Sharper Thinking

The following findings are from a survey of 1,000 adults conducted by Bruskin/Goldring Research for the Better Sleep Council in January 1995. The sampling error is + three percent.

One in three adults say they don't get the sleep they need.

Just under half mistakenly think brain power shuts down when they doze off. The reverse is true. While asleep, the brain stores the day's activities into long-term memory.

The majority of respondents say they must be mentally sharp during the day. For that, experts insist, a good night's sleep is essential.

Half say their mental capabilities suffer the most when they don't get enough sleep. Slightly less say the primary toll is physical.

Of those respondents reporting that lack of sleep affects their mental abilities, the main consequence is higher stress. In a gender gap, significantly more women than men cite higher stress as the biggest problem.

Among respondents who cite diminished physical capabilities when they lose sleep, most say lack of energy is the main consequence.

Tips for Better Sleep, Sharper Thinking
Consumer Information Series from the Better Sleep Council

Recent studies show sleep is essential for optimal daily brain function. Sound sleep improves learning, memory and performance. Following are some tips to help ensure you get the sleep you need.

• Keep regular hours. Try to go to bed at the same time each night and wake up at the same time each morning.

• Exercise regularly. Experts recommend accumulating at least 30 minutes of moderate intensity physical activity most days of the week – not too close to bedtime. On average, people who exercise regularly tend to sleep better.

• Cut down on stimulants. Consuming stimulants, such as caffeine, in the evening interferes with falling asleep and prevents deep sleep – which is important for organizing the day's information.

• Don't smoke. Smokers take longer to fall asleep, awaken more often and experience disrupted, fragmented sleep.

• Drink only in moderation. Drinking alcohol before bed interrupts the sleep stages and results in fragmented sleep.

• Unwind early in the evening. Try to deal with worries and distractions at least an hour before going to bed.

• Create a restful sleep environment. Sleep in a cool, quiet, dark room on a comfortable, supportive mattress.

• Develop a sleep ritual. Make the transition to bedtime by doing the same things each night just before bed.

Do You Need a New Bed?

Make sure your mattress and foundation still give you the proper support and comfort you need to wake up rested and rejuvenated.

How long your sleep set lasts depends on its quality and how well you take care of it, as well as changes in your body, lifestyle and comfort preferences. Generally, you should carefully evaluate the comfort of your sleep set at least twice a year.

We suggest you conduct a comfort comparison at your local mattress retailer. Don't be shy about taking off your shoes and lying down on the mattress – that's the only way you'll find out how it really feels. In the meantime, test the condition of your current sleep set by conducting the following bed check:

• Are you sleeping better or worse than you were a year ago?
• Do you wake up feeling stiff and sore?
• Are there visible signs of wear and tear on your mattress?
• Would a new mattress improve the quality of your sleep?

Tips for a Wise Buy

• Comfort and Support. A mattress doesn't have to be as hard as a board to be good for you. You'll sleep best in a bed that offers you superior comfort as well as appropriate support. Trust your body to tell which bed feels best.

• Space. Select a mattress that gives you enough room for easy, free movement. Couples should have a queen or king size mattress to ensure both individuals have enough space to feel comfortable.

• Sets. Matching mattresses and foundations are designed to work together to enhance comfort and support. The foundation acts as a giant shock absorber, taking a lot of the wear and tear of nightly use.

• Value. Shop for the best value, not the lowest price. "Bargain bedding" is no bargain when it comes to getting a good night's sleep. Buying the best you can afford is a healthy investment in yourself.