Take a warm shower.

If you don’t snooze, you lose.

Research suggests that sleep helps learning and memory in two distinct ways. Firstly, a sleep-deprived person cannot focus attention optimally and therefore cannot learn efficiently. Secondly, sleep itself has a role in the consolidation of memory, which is essential for learning new information.

Take a warm shower

The physical and mental changes made by our body’s inner clock are called circadian rhythms. Circadian rhythms affect our sleep patterns as well as other ways our body works. This is our sleep-wake cycle and guides our body’s temperature.

When we get out of a warm shower, our body temperature is going to drop, and our melatonin production is going to increase. With a warm shower, we are helping our bodies to feel sleepy.

Sleep, learning, and memory are complex phenomena that are not entirely understood. However, animal and human studies suggest that the quantity and quality of sleep have a profound impact on learning and memory.

A successful dawn starts the night before

According to Dr. Robert Stickgold, “although the exact mechanisms are not known, learning and memory are often described in terms of three functions. Acquisition refers to the introduction of new information into the brain. Consolidation represents the processes by which a memory becomes stable. Recall refers to the ability to access the information (whether consciously or unconsciously) after it has been stored.”

One of the most incredible findings on the relationship between sleep and memory is the evidence of lack of sleep. Being chronically tired to the point of fatigue or exhaustion means that we are less likely to perform well. Neurons do not fire optimally; muscles are not rested, and the body’s organ systems are not synchronised. Lapses in focus from sleep deprivation can even result in accidents or injury.

To work at your best, you need rest

Low-quality sleep and sleep deprivation also negatively impact our mood, which has consequences for learning. Alterations in mood affect our ability to acquire new information and subsequently to remember that information. Although chronic sleep deprivation affects different individuals in a variety of ways (and the effects are not entirely known), a good night’s rest has a strong impact on learning and memory.

There are nights when I am so tired that I don't have the energy to take a shower.

If you normally turn on the shower and then turn to social media whilst waiting for the water to heat up, the Evolve shower head may be for you.

Utilizing its innovative Shower Start technology, this beautiful device operates from the shower head, controls the temperature of the water, and reduces the flow to a trickle when it reaches 95 degrees. One of the things I like most is that the shower head only uses 1.5 gallons per minute, which is a savings compared to most shower heads. But according to the manufacturer, the spray pattern ensures that you won't even notice that you are using less water.