Sleep and the brain

Sleep helps the brain consolidate memories. Most adults do well with 7–9 hours of sleep, a consistent bedtime, and a cool, dark, quiet room.

Tips: avoid caffeine after lunch, limit screens an hour before bed, and try a calming routine like reading or gentle stretching.

If snoring, frequent waking, or daytime sleepiness are bothering you, mention it to your doctor — treating sleep apnea can improve memory.