How to improve memory with good habits

Are you’re stressed out because you have a bad memory?  I can show your how to improve memory with good habits.

Step 1: Getting enough sleep

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We have all heard it said a million times and it is the truth.  Without a good night’s rest, you are not able to remember your dreams.  You need to have at least 8 hours of sleep a every night.  The 6 to 8 hour window is the most crucial time frame.  It’s what is called the R.E.M. sleep.  If you aren’t able to get that important time of sleep you will not remember what you learned during the previous day and you won’t be prepared for the next upcoming day in terms of your memory.

Step 2: Drinking plenty of water

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A dehydrated brain won’t be able to focus.  Drinking plenty of water is very important.  There are many different opinions of how much water we should drink per day, but it is commonly recommend drinking eight 8 oz glasses of water per day.

Step 3: Exercise

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Exercise helps the memory in both direct and indirect ways.  Directly it helps because exercise reduces inflammation which will help your brain and stimulate the growth of new blood cells. Indirectly it will help your memory by helping you sleep better and also help to reduce your stress and anxiety levels.

Step 4: Salt 

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A lack of salt will actually hurt your memory.  Salt is used as a stimulant to encourage the brain to create new memories. When salt is restricted it can hurt your short term memory, although too much salt can hurt your memory too.  High amounts of salt has even been linked to Alzheimer’s disease. According to the American Heart Association and many other highly credited sources we should aim for 1500-2300 mg of sodium a day which amounts to 0.75 teaspoons.

Step 5: Reduce Stress

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Without question stress is known to be the worse enemy for your memory.  We can’t eliminate all stress but there are ways to help reduce stress. Some people may meditate; close your eyes, exhale, clear your mind and have quiet time.  Try getting a massage; a week before the Memory Championship I would get 5 massages just to stay relaxed.  Avoid stress whenever possible.

Step 6: Avoid excessive sugar

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We all love dessert but too much can be a bad thing.  The hippocampus is a part of your brain that is very sensitive to sugar.  The hippocampus plays an important part of your ability to learn, your memory and your long term memory.  Damage to the hippocampus is linked to developing Alzheimer’s or depression.

Step 7: Avoid excessive alcohol

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For scientific reasons I’ve tried to memorize things while being under the influence of alcohol, I don’t need to tell you how that turned out.  Alcohol is going to hurt your memory in short term and it also has very damaging effects to your long term memory.

Step 8: Moderate consumption of alcohol

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Studies have shown that small amounts of alcohol like a glass of wine a day is actually good for your memory.  So go have some alcohol, in moderation, to improve memory.

Step 9: Turn what you see into pictures

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We are all guilty of remembering faces but not the names.  If you want to start remembering things you have to turn it into a picture.  For example; we you see the number 21 no longer see the number but try to picture a deck of cards for the game Black Jack.


improve memory

The Mind Palace is when you memorize a map of a house; you stand in the doorway and number 5 pieces of furniture in each room. 12345, 678910 and repeat until you have enough pieces of furniture you need.  Next attach what you want to memorize to the furniture in your Mind Palace.  For example if you want to memorize the presidents try turning Washington into a picture of a washing machine.  Place that picture on the first piece of furniture, it’s that easy.

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These are some of the most important tips to improve memory that I have tested out myself.  It’s all about how much you consume when it comes to sugars and alcohol, making sure that you get enough sleep and exercise, and lastly to use your memory palace.

For more tips on how to improve memory please follow the link below: