A Importância do Sono para o Desempenho Cognitivo e Memória

Dormir bem garante disposição para lidar com os desafios do próximo dia. Contudo, além de afetar a capacidade física, o sono tem a importância de trabalhar o desempenho cognitivo e memória.

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O que é "desempenho cognitivo"?

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O "desempenho cognitivo" diz respeito à capacidade do cérebro de realizar funções mentais complexas.

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A memória e sua relação com o sono

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Nossas atividades diárias dependem completamente da nossa capacidade de raciocinar e fazer escolhas, e um fator essencial para isso é a nossa memória.

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Uma função vital do organismo é consolidar e armazenar as memórias enquanto dormimos.

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Os tipos de memórias

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As Memórias Procedurais são consolidadas durante o Sono REM, enquanto as Declarativas são no Sono de Ondas Lentas, também chamado de Sono Profundo.

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É também enquanto dormimos que o cérebro recapitula ou apaga algumas memórias, de modo a reforçar aprendizados e otimizar seu armazenamento.

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O desempenho cognitivo durante o sono

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Aprendizado e Concentração

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Saúde mental

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E como dormir bem para estimular o desempenho cognitivo?

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A fim de dormir com qualidade e eficiência, você pode precisar alterar alguns hábitos em seu cotidiano.

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Tenha uma rotina

[{"selector":"#anim-c5ee0a92-31b1-4137-8b7f-78c4cc7c58ff","keyframes":{"opacity":[0,1]},"delay":300,"duration":2500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d84121ea-4839-4906-8ff7-79c966322b31","keyframes":{"opacity":[0,1]},"delay":600,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8b39eee1-0d21-4f7c-b2f3-d6084b67dda3","keyframes":{"transform":["translate3d(0px, -251.22401%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-45dae37d-9893-4569-a2e2-f275fa5a5265","keyframes":{"opacity":[0,1]},"delay":600,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bc72ccc3-9c6f-45f6-84ef-e50c6d312d8c","keyframes":{"transform":["translate3d(0px, -218.73017%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Cuide da sua alimentação

[{"selector":"#anim-728b5e60-3599-4fd9-96a7-27986f3dbfde","keyframes":{"opacity":[0,1]},"delay":300,"duration":2500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-10b0e5fa-a3f9-4648-b6b7-95f531d9e62e","keyframes":{"opacity":[0,1]},"delay":600,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e7f14819-b5c4-4de8-8861-61a78594ffc8","keyframes":{"transform":["translate3d(0px, 279.84270%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-da74e243-e09a-4b88-9027-77f8f292d5ad","keyframes":{"opacity":[0,1]},"delay":600,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-515f5418-b304-443b-a518-a0ec7045b57e","keyframes":{"transform":["translate3d(0px, 166.26984%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Crie um ambiente propício para dormir

[{"selector":"#anim-04dc2462-2f16-43b0-b2d7-9e0eff229ae0","keyframes":{"opacity":[0,1]},"delay":300,"duration":2500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7b85473b-2b93-4ed8-ba8f-ee0daeeb5c72","keyframes":{"opacity":[0,1]},"delay":600,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-69832735-b034-4f1a-90a0-39b72749f918","keyframes":{"transform":["translate3d(0px, -195.55556%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b116bcd7-baf5-4894-8323-e8d8a2b88392","keyframes":{"opacity":[0,1]},"delay":600,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fceeafec-3394-4360-bcf2-67e4cac49a0f","keyframes":{"transform":["translate3d(0px, -276.09124%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Se o que te impede for o excesso de barulho das ruas, obras e vizinhos, saiba que uma janela antirruído pode ser a solução ideal.

[{"selector":"#anim-c8c9b295-af90-41c6-b86f-d2d0f93fac53 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-31.249999886225726%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":3000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-0d3e776e-d262-46ab-b025-88db008cefd6","keyframes":{"opacity":[0,1]},"delay":600,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b59f18be-bb0a-4449-a003-8dfc52f286cf","keyframes":{"transform":["rotate(-90deg) translate3d(96.86028%, 0px, 0) rotate(90deg)","rotate(-90deg) translate3d(0px, 0px, 0) rotate(90deg)"]},"delay":600,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3eb40ae3-5fb8-4eb7-b211-a64d9068d04f","keyframes":{"opacity":[0,1]},"delay":600,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b68b012b-4e6a-45d7-9793-2b8d9526beea","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

Gostou?

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A Importância do Sono para o Desempenho Cognitivo e Memória

Dormir bem garante disposição para lidar com os desafios do próximo dia. Contudo, além de afetar a capacidade física, o sono tem a importância de trabalhar o desempenho cognitivo e memória.

O que é "desempenho cognitivo"?

O "desempenho cognitivo" diz respeito à capacidade do cérebro de realizar funções mentais complexas.

A memória e sua relação com o sono

Nossas atividades diárias dependem completamente da nossa capacidade de raciocinar e fazer escolhas, e um fator essencial para isso é a nossa memória.

Uma função vital do organismo é consolidar e armazenar as memórias enquanto dormimos.

Os tipos de memórias

- Memória Declarativa: o que conseguimos verbalizar, como nomes e dados; - Memória Procedural: ações e habilidades, como andar de bicicleta.

As Memórias Procedurais são consolidadas durante o Sono REM, enquanto as Declarativas são no Sono de Ondas Lentas, também chamado de Sono Profundo.

É também enquanto dormimos que o cérebro recapitula ou apaga algumas memórias, de modo a reforçar aprendizados e otimizar seu armazenamento.

O desempenho cognitivo durante o sono

Aprendizado e Concentração

O sono é um grande aliado quando o assunto é aprendizagem e criatividade. Isso porque estar descansados nos deixa mais ativos e ajuda a ter melhor concentração.

Saúde mental

Dormir tem o papel de regular sistemas que afetam o humor e o bem-estar, além de que o cansaço degrada nosso comportamento no dia seguinte.

E como dormir bem para estimular o desempenho cognitivo?

A fim de dormir com qualidade e eficiência, você pode precisar alterar alguns hábitos em seu cotidiano.

Tenha uma rotina

Dormir em horários regulares permite com que seu corpo regule seu relógio biológico, sabendo quando executar suas funções.

Cuide da sua alimentação

Para adormecer com mais facilidade, evitar alimentos estimulantes ou muito pesados pode ser de grande ajuda.

Crie um ambiente propício para dormir

Cuidar para que você tenha um ambiente relaxante e confortável é essencial para dormir bem.

Se o que te impede for o excesso de barulho das ruas, obras e vizinhos, saiba que uma janela antirruído pode ser a solução ideal.

Gostou?

Leia o post completo clicando abaixo

A Importância do Sono para o Desempenho Cognitivo e Memória