Episode 8: The Neuroscience of Sleep, Memory and Really Good Afternoon Naps

Feb 10, 2022

Explore the neurological effects of napping on memory, executive functioning, cognitive decline, and hypertension. Learn about the different stages of sleep, its physiological changes, and its importance for survival. Discover the role of sleep in memory consolidation, the impact of sleep deprivation on memory, and the relationship between dreaming and memory consolidation. Discuss the benefits of napping such as improved mood and memory consolidation, as well as the downsides and mortality risk associated with excessive daytime napping. Get advice on when and how long to nap for optimal memory consolidation.

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Introduction

00:00 • 2min

The Neuroscience of Sleep Stages and Functions

01:57 • 3min

Sleep and Memory Consolidation

05:14 • 8min

The Benefits and Downsides of Napping: Improving Memory and Affecting Sleep Patterns

13:01 • 3min

The Neuroscience of Sleep, Memory, and Afternoon Naps

15:46 • 2min

We spend a third of our lives sleeping and there is no greater enjoyment than a really good afternoon nap. Back in preschool, the good old days, naps were built into our daily schedules but as adults - not so much. But should they be? Is there any neurological benefit or detriment to taking a nap?

Tune in to learn a little bit more about the neuroscience behind sleep, memory, and naps!

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Citations and relevant papers below:

Cherry K. The 4 Stages of Sleep (NREM and REM Sleep Cycles). Verywell Health. Published June 16, 2007. https://www.verywellhealth.com/the-four-stages-of-sleep-2795920

The Haunting Effects Of Going Days Without Sleep. NPR.org. https://www.npr.org/2017/12/27/573739653/the-haunting-effects-of-going-days-without-sleep#:~:text=VEDANTAM%3A%20At%202%3A00%20in..

Alberini CM, Chen DY. Memory enhancement: consolidation, reconsolidation and insulin-like growth factor 2. Trends in Neurosciences. 2012;35(5):274-283. doi:10.1016/j.tins.2011.12.007

Walker MP, Stickgold R. Sleep-Dependent Learning and Memory Consolidation. Neuron. 2004;44(1):121-133. doi:10.1016/j.neuron.2004.08.031

McKenzie S, Eichenbaum H. Consolidation and Reconsolidation: Two Lives of Memories? Neuron. 2011;71(2):224-233. doi:10.1016/j.neuron.2011.06.037

Rasch B, Born J. About Sleep’s Role in Memory. Physiological Reviews. 2013;93(2):681-766. doi:10.1152/physrev.00032.2012

Walker MP. The role of slow wave sleep in memory processing. Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine. 2009;5(2 Suppl):S20-6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2824214/

Kumar D, Koyanagi I, Carrier-Ruiz A, et al. Sparse Activity of Hippocampal Adult-Born Neurons during REM Sleep Is Necessary for Memory Consolidation. Neuron. 2020;107(3):552-565.e10. doi:10.1016/j.neuron.2020.05.008

Groch S, Wilhelm I, Diekelmann S, Born J. The role of REM sleep in the processing of emotional memories: Evidence from behavior and event-related potentials. Neurobiology of Learning and Memory. 2013;99:1-9. doi:10.1016/j.nlm.2012.10.006

Horváth K, Plunkett K. Spotlight on daytime napping during early childhood. Nature and Science of Sleep. 2018;Volume 10:97-104. doi:10.2147/nss.s126252

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