Get smarter in sleep freebie

Forget brain training — you can get smarter just by sleeping, says neuroscientist

Dr. Jamey Maniscalco, neuroscientist and founder of Manifest Wellness, He shares the following to know exactly how sleep helps learning, brain health and more 

During sleep, and especially deep sleep and REM sleep, our brains aren't resting. In fact, it's quite the opposite. "During sleep our brain is actively processing information, making connections, and strengthening the pathways that support intelligence, memory, and creativity,"

"What this really highlights is that much of your learning doesn’t happen while you’re studying or experiencing — it happens while you’re sleeping".

The role of sleeping in learning:

Memory consolidation

"After we learn something new, the brain needs time to 'lock it in.' That happens during sleep. Sleep stabilizes and strengthens the neural connections formed during the day, a process known as memory consolidation".

"It’s especially true during deep (slow-wave) sleep, when factual information and motor skills are stored, and during REM sleep, which helps integrate memories and emotions."

Brain health

"During deep sleep, a system called the glymphatic system flushes out waste products, including beta-amyloid — a protein linked to Alzheimer’s disease when it accumulates." 

Cognitive function

"Sleep affects how we think, solve problems, and regulate emotions. A well-rested brain has stronger executive function — the set of mental skills we use for planning, decision-making, and goal setting,"

Sleep tips for getting smarter

To assist you in getting sleep that actually helps your brain health, neuroscientist-approved tips:

1. Be consistent

It's a vital tool for maintaining good sleep.

"A consistent sleep schedule helps align your internal clock (the circadian rhythm) which regulates not just sleep, but also hormone levels, body temperature, and brain function,"

And, a healthy circadian rhythm means you'll be getting the sleep you need for your brain to work at its best.

"When you go to bed and wake up at the same time every day, your brain learns when to release melatonin and when to enter deeper, more restorative stages of sleep. This improves the quality of sleep and maximizes the brain benefits that support learning,"

2. Create the right sleep environment

"Your bedroom should be a sanctuary for rest — not stimulation, The environment you sleep in sends signals to your brain about whether it’s time to stay alert or to wind down,"

To create a sleep environment that optimizes brain health, learning, and deep rest, ecommends measures like:

• keeping your bedroom cool, around 65°F (18°C), as it "mimics the body’s natural nighttime temperature rhythm and promotes deeper, more restorative sleep."

• Using silence or white noise (from white noise machines, fans or apps) can help to avoid noises disrupting your sleep and to "create a steady auditory environment that promotes deeper rest."

• Darkness triggers melatonin release, suggesting blackout blinds or an eye mask.

• Ban screens from the bedroom Blue light from phones, TVs, and tablets suppresses melatonin and delays sleep onset. But beyond the light exposure, screens also stimulate the brain,"

• There's also a simple (and pleasant) way to create a gentle olfactory cue to your brain that it's bedtime. Essential oils like lavender, cedarwood, chamomile, or sandalwood, "have been shown to reduce anxiety and activate the parasympathetic nervous system (the 'rest and digest' nervous system)," Use a diffuser or a few drops on your pillow.

• Having the best mattress, best pillow and top bedding gear is the foundation for a healthy sleep environment.

3. Get 7-9 hours sleep each night 

"The recommended 7–9 hours of sleep isn’t a luxury — it’s a biological necessity," "this range isn’t arbitrary; it reflects the amount of time most adults need to complete multiple full sleep cycles, each containing the critical stages of light sleep, deep sleep, and REM sleep."

"Each stage plays a distinct and essential role in brain function... from repairing cells and consolidating memories to regulating mood and supporting learning and creativity,"

"If you want to think clearly, retain what you learn, and protect your brain long-term, prioritizing 7–9 hours of quality sleep is non-negotiable,"

As well as keeping a consistent sleep schedule, keeping your bedroom cool and avoiding screens 1-2 hours before bed (see above for more on these),

Dr. Maniscalco also recommends the following:

• Get morning sunlight exposure: "One of the best ways to anchor your circadian rhythm is to get natural light exposure within the first hour of waking, ideally for 10–30 minutes. Sunlight signals your brain that it’s daytime, boosting alertness, setting the timer for melatonin release later that night — helping you fall asleep more easily at bedtime."

• Limit caffeine after midday: "Caffeine can linger in your system for 6–8 hours or more. That cup of coffee or energy drink at 3pm might be blocking your brain’s ability to wind down at 11pm. If you’re sensitive to caffeine or struggling with sleep, try cutting it off by noon or switching to decaf."

• Create a wind-down ritual: "Your brain needs cues that it’s time to shift from 'go mode' to 'rest mode.' Reading, stretching, journaling, taking a warm bath, or listening to calming music are all excellent ways to ease the transition and trigger melatonin release."

• Try a “brain dump” before bed: "If racing thoughts keep you up, spend five minutes writing them down on paper. This reduces cognitive load and tells your brain it can safely let go for the night."

• Limit alcohol and large meals before bed
  "Alcohol may help you fall asleep faster, but it disrupts REM sleep and leads to more fragmented rest. Heavy meals can interfere with digestion and core temperature regulation, making sleep more restless."

• Use light strategically: "Dim your lights in the evening to signal 'biological nighttime,' and avoid bright, overhead lighting. In the morning, do the opposite. open the blinds or step outside for a few minutes of bright light."

"If you want to learn better and think more clearly, improving your sleep is one of the smartest moves you can make."

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