The relationship between sleep and memory has been recognized for centuries. A recent study1 Quintilian, a Roman scholar from Northwestern University, highlighted the observation that “a night’s sleep greatly increases memory.”2 Modern neuroscience has since discovered that this effect is due to the brain’s ability to replay and consolidate memories during sleep.
This process not only consolidates recently acquired information, but integrates it with existing knowledge, making sleep an important part of learning and cognitive performance. It involves precise neural mechanisms, including the reactivation of memory-related brain circuits and the synchronization of brain waves, which facilitate the encoding and long-term storage of memories.
Northwestern University study3 He furthered this understanding by identifying the relationship between breathing rhythms and memory consolidation during sleep. It is the first study to directly link these rhythms to memory-related brain activity, which has important implications for conditions such as sleep apnea, where abnormal breathing impairs the brain’s ability to remember.
Breathing synchronizes sleep oscillations in the hippocampus
Published in Proceedings of the National Academy of Sciences,4 The featured study hypothesizes that breathing directly affects the coordination of sleep-related brain rhythms. The authors explained:
“Brain rhythms during sleep coordinate activity across different neural systems as memory consolidation processes. These coordinated sleep oscillations occur during non-REM (rapid eye movement) bursts of sleep, and are widely thought to be internalized during sleep without any rhythm or external stimulus.”5
The researchers observed that these sleep oscillations follow a slow rhythm every three to six seconds, a frequency that matches the natural rate of breathing during sleep. Their findings show that breathing produces slow pulses in the hippocampus, the region of the brain responsible for encoding and consolidating memories. This rhythm is similar to hippocampal sleep oscillations, ensuring proper coordination of memory-related processes.
In addition, the researchers found that breathing facilitates the nesting of short and high-frequency spike waves that occur in the hippocampus. This nest is an important part of memory consolidation, because the hippopotamus can effectively communicate with the cortex, consolidating and storing memories.
These findings indicate that breathing is not only a passive physiological process during sleep, but actively contributes to the synchronization of brain activity involved in memory processing, emphasizing the importance of stable breathing during sleep for cognitive health.
“People with sleep apnea should get treatment,” said study author Andrew Sheriff. “When you’re sleep-deprived, your brain suffers, your cognition suffers, you become foggy. We also know that sleep-disordered breathing is linked to stroke, dementia, and neurodegenerative disorders like Alzheimer’s disease.”6
These findings are consistent with previous research in the Journal of Neurophysiology.7 This showed that respiratory-driven synchronization occurs during sleep and sleep. It improves attention, concentration and problem solving in active states, during slow wave sleep (SWS), it facilitates the transfer of information from the hippocampus to the cortex.
The importance of deep sleep in memory formation
Deep sleep, especially non-REM sleep, plays an important role in memory formation by strengthening connections between neurons (synaptic consolidation). A key mechanism involves oscillation between high neural activity (UP states) and rest (DOWN states).
A recent study on natural communications8 He investigated the role of these brain states in synaptic integration, a process that strengthens connections between neurons. Using brain tissue from patients undergoing neurosurgery, the researchers examined how these oscillations affect neural communication in the neocortex.
During SWS, neurons alternate between UP states and down resting states, temporarily silencing the system. This cycle creates opportunities for neurons to restart and synchronize, which improves the flow of information. The researchers found that UP states increased the strength of connections between neurons by amplifying electrical signals in the brain.
This effect was particularly strong when the UP and DOWN states occurred sequentially, creating favorable conditions for neurons to synchronize and exchange information. If this synchronization fails, the neural connections are weakened, which indicates the importance of well-timed movement during sleep.
Their findings also confirmed that UP and DOWN states improve communication between neurons by stabilizing strong connections while weakening nonessential ones. This selection process improves the brain’s ability to preserve important information and discard unimportant information. Disrupted sleep disrupts this balance, impairing your brain’s ability to organize and retain memories.
How sleep apnea affects cognition and general health
Sleep apnea is a sleep disorder characterized by frequent interruptions in breathing during sleep. Studies have shown that it significantly disrupts the synchronization of brain activity necessary for memory consolidation and impairs both short-term and long-term memory.9
For example, a study was published in the journal Neurology in April 202410 A nationwide survey of US adults looked at data and found a strong link between sleep apnea symptoms and memory problems. People who experience sleep apnea symptoms such as gasping, snoring, or stopping breathing during sleep are more likely to experience memory loss, confusion, difficulty concentrating, and poor decision-making.
Even after adjusting for memory and thinking factors such as age, race, gender, and education, researchers found that individuals with sleep apnea symptoms were 50% more likely to report memory and thinking problems than those without symptoms.11
The consequences of sleep apnea in children are also high. The research was published in the Journal of Clinical Sleep Medicine12 Children with REM sleep-related obstructive sleep apnea (REM-OSA) have more difficulty consolidating descriptive memories than children with non-REM OSA (NREM-OSA) or without sleep disorders. This study involved a sleep study and memory test in children aged 6 to 14.
Children with REM-OSA performed worse on recall tasks than healthy children and others with sleep-disordered breathing. Severity of interrupted breathing during REM sleep was associated with lower perceived memory scores, highlighting the importance of uninterrupted REM sleep for memory formation. This suggests that memory deficits in REM-OSA are directly related to disturbed REM sleep processes rather than frequent arousals.
In addition to causing harmful cognitive changes, breathlessness weakens health and increases the risk of serious illness:
- By reducing the amount of oxygen in your blood, it affects the functioning of internal organs and worsens other health conditions
- The brain’s waste removal system, known as the glymphatic system, is only active during deep sleep, thus reducing or preventing the detoxification of brain tissue.
- By disrupting your circadian rhythm, this can reduce melatonin production and disrupt other body chemicals.
- Blocking the release of growth hormone, prevents good growth and development
- Increased sympathetic tone, trouble sleeping, night sweats, night terrors, restless sleep, and anxiety
Tap into the root cause of sleep apnea for better health.
If you or someone in your family has sleep apnea, identifying and addressing the cause is key to achieving lasting relief and better overall health. Start by consulting a qualified sleep specialist. Many rely primarily on CPAP machines for symptom management, so be prepared to find professionals who are dedicated to solving the problems.
While CPAP machines provide symptom relief, they fail to address the underlying cause and often come with risks such as discomfort, maintenance requirements, and sleep problems caused by noise and electromagnetic fields. Additionally, CPAP is not recommended for long-term use, especially in children, because it can alter facial structure over time.
In some cases, enlarged tonsils or adenoids are contributing factors, and may be recommended to be removed. However, if breathing, chewing and swallowing habits are not corrected, structural issues in the airways will reoccur. If obesity is the cause, losing weight can significantly reduce sleep apnea.
For issues related to tongue or jaw position, a dentist trained in sleep apnea can address the issue at the source by designing custom oral appliances to widen the palate and move the jaw or face forward. Strengthening the muscles involved in breathing and swallowing increases the effectiveness of these devices in combination with myosurgery therapy.
For adults, oral appliances such as mandibular repositioning devices move the jaw forward, while others hold the tongue in place without repositioning the jaw. These devices have been part of the standard of care for sleep apnea since 1995 and are often recommended as first-line treatment for mild to moderate cases. The treatment plan includes myosurgery to reduce jaw discomfort or temporomandibular joint (TMJ) problems.
American Academy of Dentistry to explore oral appliance therapy13 It is a reliable source for finding specialists. In addition, an oral myoperineal therapist provides valuable support in correcting breathing processes and mouth functions. Find qualified therapists at Orofacial Myofacial Therapy Academy.14
Correct nasal breathing is important for long-term improvement. Explore techniques such as the boutique breathing technique to retrain breathing habits and optimize airway function. Using a holistic approach, you can effectively address sleep apnea, leading to better sleep and overall health.
Improve your breathing with the Butiko method.
Named after the Russian physician who pioneered the technique, the Buteco breathing technique is a very effective method for reducing sleep apnea. By training yourself to breathe consistently through your nose instead of your mouth, you will normalize your breathing rate, which will ensure good oxygenation of your tissues and organs, including your brain.
Your diet plays a big role in shaping your breathing. Refined foods acidify the blood, forcing your body into overdrive to maintain a normal pH. This leads to heavy breathing and chronic hyperventilation as carbon dioxide, an important regulator of blood pH, is rapidly released. Eating a diet rich in antioxidants and exercising regularly will increase your body’s ability to produce and use carbon (CO).2 More efficiently.
Symptoms of hyperventilation include mouth breathing, shallow chest breathing, frequent wheezing, wheezing at rest, and taking large breaths before speaking. It’s important to be aware of these patterns because improper breathing during the day increases the risk of sleep-related breathing problems. The Buteyko Breathing Method provides a proven solution for restoring healthy breathing habits and improving overall respiratory function.
