One of the key areas that researchers all over the world have long had an interest in is Working Memory. This is the ability to hold a certain number of things in your mind at once. Research has shown that people tend to have limits on Working Memory. That’s why we have 7 numbers in the phone number – early research into Working Memory showed that 7 was the largest number of numbers most of us could remember without error! The dataset that Lumosity.com – the Human Cognition Project is gathering, from all over the world, will hopefully allow researchers to look for geographical differences in Working Memory.
1 – Sleep – 7hrs/nights
Data on Lumosity from 750,000 people show that those who have 7 hrs sleep/ day have the best score on memory tests. Interestingly, people who have 5hrs sleep scored slightly higher than people who slept more than 10 hrs!
I would also like to posit that WHEN you sleep is also important. Our bodies and brains are designed to detox and clean themselves when we sleep – for example, research has shown that brain cells shrink during sleep, to allow the cerebro-spinal fluid to move between the cells more efficiently and “clean” the brain. Have you ever noticed that you get a second burst of energy around 10pm? Sleep and use that energy to detox, not to send emails and watch TV!
2 – Alcohol – only 1 drink
On tests of Working Memory, those who drink 1 alcoholic drink/day have the highest score. The score drops for no drinks/day and for more than one drink/day (Lumosity).
Research on alcohol is diverse. This National Institutes of Health study shows that Working Memory is impaired by alcohol consumption.
And this study shows that creative problem solving is improved by modest alcohol consumption. However, they point out that sleep also improves creative problem solving!
3 – Coffee
Caffeine has been shown to improve memory (and improve mood, reaction time, vigilance and general cognitive function). My caveat would be that caffeine is a stimulant, so watch how you react to it. Do you *need* it to start the day, or is it something that you enjoy now and again?
Science and research keeps generating more and more interesting data. But don’t forget to pay attention to yourself. How do you feel when you sleep 7 hrs a night? How do you feel when you drink a glass of wine (does it impair your ability to connect, to exercise, to meditate?)? How do you feel when you drink a cup of coffee, or two or three? You are your own best habit scientist. Dial in.
©Tamsin Astor-Jack, Yoga Brained LLC