'Sleeping on it' will really help you, according to research

Researchers confirm what Grandma already knew: sleeping on something really is better. But it turns out we can take that saying much more literally.

Rhythmic brain activity during sleep strengthens your memories, helping you better retain what you've learned. This is according to a study at Harvard University. Another study previously showed that sleep actually helps you make decisions.

According to lead researcher Dara Manoach, much learning doesn't occur while actively working on a task, but rather "offline." "Outside of consciousness, during rest and sleep. This is especially true for motor learning, such as typing, playing the piano, or skiing. Sleep ensures that performance is faster, requires less energy, and is less dependent on conscious attention, thus becoming more automatic," she explains to Scientias.nl .

Her tip: "Learning isn't just about hours of practice and cramming, but also about taking breaks and getting enough sleep. So you don't have to feel guilty about taking a nap." And cramming late into the night for an exam? That's not a good idea at all. "If you've already learned the material, the best strategy is to sleep on it and let your brain do the work. You'll not only feel more rested, but you might also notice that your memories have become more stable and stronger." Just be careful not to sleep too much, because that's not good for your brain either .

For the Harvard study, 25 participants had to learn a typing exercise and then take a nap while the researchers monitored their brain activity. During sleep, brain areas in the cortex that were active during the typing training showed increased rhythmic activity. This activity correlated with the extent to which participants performed better after their nap.

Brain activity before and after the nap occurred in different brain regions. "After initial learning, memories are temporarily stored in the hippocampus, a brain region crucial for memory. During subsequent sleep, a 'dialogue' occurs between rhythms in the hippocampus, thalamus, and cortex, with new memories being moved to longer-term, more dispersed storage in the cortex."

This isn't a simple copycat action, says Manoach in the scientific journal. "New memories are integrated and adapt existing knowledge, which makes new insights possible. The brain's ability to increase activity in learning-relevant areas during sleep helps consolidate new memories and improve performance."

Want to know more about sleep and tips for falling asleep? Then read these articles:

Far fewer student rooms on offer, this is the average cost of such a room

Meat substitutes often contain less salt, but they are not yet becoming more popular