sharing some info on improving your memory -by sleeping

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sharing some info on improving your memory (not the computers) Your Memory: Sleep on It You can add memory and learning to the growing list of health areas are improved by a good night's sleep. According to researchers at the University of Lubeck in Germany, sleep appears to influence the hippocampus, the area of the brain essential for learning and memory. In addition to helping improve overall memory, sleep helps consolidate our memory of the day's events. Consolidating memory means you are better able to recall the sequence of a memory, such as the order in which you met people at a party, or the order of a list of words. During the study, students were tasked to learn sets of three words, presented one after another. They were asked to recall the words about 12 hours after the task. Some students slept while others were not permitted to sleep. The students were then given a word from the groups they learned and asked which word came after. Students who slept performed better than those who did not sleep, leading researchers to conclude that getting adequate sleep appears to help people "order" their memories. The amount of sleep a person needs varies by age and by the individual. Babies usually require about 16 hours of sleep a day. Between the ages of 1 and 12 years, children usually sleep for anywhere from 9 to 13 hours. As children move into the teenage years, they generally require over nine hours of sleep per night. Most adults require 7 to 8 hours, although daily requirements may range from 5 to 10 hours. As people age, they tend to sleep more lightly and for shorter periods of time, although they generally need about as much sleep as they did in early adulthood. Getting enough sleep is important at all ages. Being able to recall the sequence of what we experience or learn is important to succeeding in school and work. However, most Americans are not getting their required amount of sleep. According to the National Center on Sleep Disorders Research (NCSDR), about 70 million Americans have a sleep problem. Among those, almost 60 percent have a chronic disorder. Sleep experts recommend maintaining consistent wake and sleep times to help establish a routine. It may also help to as ses your sleep habits, even if you think yours are fine. This can be done by keeping a sleep diary. In the diary, record your answers to these questions: Are you yawning repeatedly throughout the day or dozing off at inopportune times? Do you always reach for a cup of java to help kick-start your day? Do you find that others are constantly reminding you of things you forget? Try going without any caffeine boosters and record in your diary what happens. Then, work on getting the sleep you deserve and need. This can be done by trying a relaxing routine, like soaking in hot water (a hot tub or bath) before bedtime. Getting regular physical activity -- at least 20 to 30 minutes per day -- also can be beneficial for sleep. Exercise often helps people sleep better, although exercising too soon before bedtime can cause difficulties falling asleep. Experts also suggest avoiding heavy meals, especially those laden with spices and other seasonings, as they may promote heartburn and interfere with sleep. Other things to avoid include caffeine, alcohol and nicotine -- all substances that can hinder sleep. Also, check your mattress and insure it is of good quality. A good mattress can make all the difference in restful sleep. If these sleep-friendly tips do not work, then it may help to see a sleep specialist who can help treat any underlying sleep disorders.