Nootropic supplements have been riding a wave of popularity lately with all kinds of different supplements to help improve performance, cognition, and focus. While it is great to have supplements that can help us with this, is there something we can do to naturally optimize our performance without taking nootropics?
In this article from Pure Nootropics, Eric Balastrer, gives us so common sense things we can do to help improve our cognitive behaviour without supplements:
“Many of our family, friends, and customers are looking to get an edge or generally improve cognitive function whether it be memory, focus, or overall cognitive performance. We believe that nootropics (aka pharmacological cognitive enhancers) can help individuals achieve these goals; however we strongly believe that most people should start with basic non-nootropic measures (aka non-pharmacological cognitive enhancers) that, for many, can drastically improve cognitive function. In this guide, we’ll talk about some of the easiest ways to improve cognitive function before considering nootropics. In fact, at least one study has suggested that things like sleep and exercise are just as effective as pharmacological cognitive enhancers like methylphenidate (aka Ritalin) and modafinil.
Sleep
Lack of sleep has been studied and is shown to impact cognitive function. The conclusion of the study linked above is that sleep deprivation “impairs attention and working memory, but it also affects other functions, such as long-term memory and decision-making.” This is true of both total sleep deprivation (which applies to anyone that has stayed up more than 24 hours), and partial sleep deprivation (which still impairs cognition, but not to as great a degree).
Sleep is important for a variety of reasons; cognitively speaking sleep is required for the brain to consolidate memories (Ref, Ref). Additionally, losing sleep can affect mood and performance (Ref). Therefore getting the proper amount of sleep is a great place to start in terms of optimizing cognition, as “sleep can improve memory beyond the normal condition in rested/non-sleep deprived individuals … [and] the effects on procedural and perpetual memory can be very large.” (Ref).
Just recently the scientists that discovered the body clock (aka circadian rhythm) were awarded the Nobel prize because their findings have “vast implication for health and wellbeing”. Disruption of the circadian rhythm affects memory in the short term and increases risk of cancer, and heart disease in the long term. The circadian cycle is actually closer to 25 hours (although this varies for each individual).
“Most of us are able to entrain this 25 [hour] circadian rhythm into a 24-hour cycle by using factors that reset the oscillation. These factors include intense morning light, work, exercise, etc. German scientists have named these factors zeitgebers (i.e. factors that give time). As a result of the influence of zeitgebers, in a well-adjusted individual, the cycle can be set back by 30-60 minutes each day.” Reference.
Failure to reset the 25-hour circadian rhythm to the 24-hour daylight cycle can explain a great deal of sleep disorders. It has been suggested that the amount of sleep needed may be associated with the amount of learning (or activity) on preceding days; it has also been suggested that this is why retired individual require less sleep. (Ref).
Check out our guide to a great night sleep for tips on how to get to sleep and stay asleep. These tips include non-pharmacological methods of improving sleep quality, as well as some suggestions for natural sleep supplements. Here’s a couple things to note about sleep (ref):
- Slightly less sleep (even 1 hour less than normal) can affect your ability to think properly and respond quickly.
- Sleep quantity is important, but so is sleep quality; 8-9 hours may not be enough if the sleep quality is poor.
- Sleeping more on the weekends will not (completely) offset a lack of sleep during the week, and can throw off the normal sleep-wake cycle.
Exercise
Lately the link between physical activity and cognitive function has received lots of attention, so much that we recently wrote about it on our blog. To summarize, exercise increases life span, can help improve creativity, and generally improve cognition; check out the above link for more information on why exercise is important.”
The article continues to go into depth on nutirtion and diet as well as another not so obvious method to enhance or brain power. Finish reading the article on the pure nootropics website by clicking the link below:
Image courtesy of: Leo Hidalgo (@yompyz)