3 Simple Exercises Can Improve Your Memory

What if preventing memory loss were as simple as daydreaming, sleeping, or learning new words? While aging often brings fears of forgetfulness and cognitive decline, scientists uncover surprising and simple ways to keep your brain sharp. From strengthening your vocabulary to letting your mind drift, and even taking a nap after learning something new, these brain-boosting habits may hold the secret to resisting the slide into memory loss. What’s behind this unexpected connection between language, leisure, and lasting memory?

Key Takeaways

• Vocabulary as Brain Armor: A richer vocabulary may offer protection against age-related memory loss by increasing your "cognitive reserve," a concept tied to crystallized intelligence.

• Mind-Wandering Boosts Memory: Contrary to popular belief, allowing your mind to wander may engage parts of your brain (the default network) that help improve memory performance.

• Sleep Solidifies Learning: Sleep not only restores memory loss from the day but also helps consolidate and protect newly acquired skills and knowledge.

Why Daydreaming Might Be the Smartest Thing You Do Today

In at least one important way, your brain is like a muscle. You have to use it or lose it.>Exercised too rarely, your brain weakens.

In the same way you can reap anti-aging benefits from working your muscles, you can gain extra brain power, increase what medical researchers call “cognitive reserve,” and protect your brain and memory against the problems linked to growing older.

Research at the University of Santiago de Compostela in Spain shows that having a greater knowledge of language can reduce your risk of falling victim to dementia.

According to researcher Cristina Lojo Seoane, “We focused on the level of vocabulary as it is considered an indicator of crystallized intelligence (the use of previously acquired intellectual skills). We aimed to deepen our understanding of its relation to cognitive reserve.”

In the study, the scientists examined more than 300 people over the age of 50. Of these, about 100 had suffered a moderate loss of memory, which is called mild cognitive impairment or MCP.

An analysis of the word skills of the people in the study showed that having a greater vocabulary offered protection against memory loss.

“…a higher level of vocabulary, as a measure of cognitive reserve, can protect against cognitive impairment,” says Lojo Seoane. Researchers also believe that solving mental puzzles helps keep your brain’s neurons energized.

A Wandering Mind May Not Be a Bad Thing

Ironically, the best way to boost your ability to conquer intellectual challenges, according to research at Cornell, can be to consciously let your mind wander and “reminisce.”

“The prevailing view (has been) that activating brain regions referred to as the default network impairs performance on attention-demanding tasks because this network is associated with behaviors such as mind-wandering,” says researcher Nathan Spreng, an assistant Professor.

It turns out this piece of conventional wisdom may be mistaken.

Dr. Spreng’s research shows that if you can disengage the part of your mind involved in trying to immediately remember a face, a name, or other information, and momentarily think back to when you might have encountered the same information previously, you activate extra brain cells that can help your recall. Those extra brain cells, located in a brain area known as the “default network,” can ease your way to a better memory.

“Our study is the first to demonstrate that engaging the default network can also improve (mental) performance,” says Dr. Spreng.

Rest on Your Laurels

Another important way to help your brain rev up its performance is to sleep soon after learning a complicated activity.

Research at the University of Chicago demonstrates that sleeping helps the brain consolidate new knowledge and skills.

“Sleep consolidated learning by restoring what was lost for a day following training and by protecting what was learned against subsequent loss,” says researcher Howard Nusbaum, PhD. “(Our) findings suggest that sleep has an important role in learning generalized skills in stabilizing and protecting memory.”

In this experiment, the researchers taught college students new, complicated video games. The students who were allowed to sleep before being tested on their skills were significantly better at what they had been taught than those who didn’t sleep or nap.

“In that study, we showed that if, after learning, by the end of the day, people ‘forgot’ some of what was learned, a night’s sleep restored this memory loss,” Dr. Nusbaum said.

The lessons of this research: Learning the meanings of extra words, letting your mind creatively wander, and getting enough sleep can help your brain hang on to its capacity for keeping your life meaningful, at any age.

Summary

In a series of studies, researchers have uncovered three surprising yet simple ways to build brain resilience and reduce the risk of memory loss with age. First, expanding your vocabulary strengthens "cognitive reserve," helping protect against cognitive decline. Second, letting your mind wander can activate beneficial brain regions that enhance recall. And third, sleep plays a critical role in consolidating new knowledge and recovering what was lost during the day. These findings challenge conventional wisdom and offer easy, everyday strategies to support long-term brain health.

Frequently Asked Questions

What is cognitive reserve, and why is it important?

Cognitive reserve refers to the brain’s ability to improvise and find alternate ways of functioning; it's linked to reduced risk of dementia.

How does vocabulary affect memory loss?

A broader vocabulary is a marker of crystallized intelligence, which can help shield the brain from memory decline.

Is mind-wandering good for the brain?

Yes, studies show that strategic mind-wandering can activate helpful brain regions that assist in recalling information.

How does sleep affect memory?

Sleep helps consolidate learning and restores memory lost during the day, making new knowledge more stable and retrievable.

What are some simple ways to build cognitive reserve?

Reading, learning new words, solving puzzles, engaging in meaningful conversations, and getting enough sleep are all effective strategies.