At the dinner table the other day, we got chatting about learning and memory, as my nephew was preparing for his mock GCSE exams. Watching him navigate his studies got me thinking about how we can best support our brain’s learning capacity.

This inspired today’s Thursday Tips about maximizing your brain’s learning potential – a topic relevant for adults too!

Did you know? Learning new skills throughout life – e.g. a language, musical instrument, or art – helps maintain cognitive health and builds your brain’s resilience as you age.

Whether you’re a student preparing for exams, a parent supporting your child with theirs, or an adult learning new skills, understanding how to create optimal conditions for your brain can make a huge difference!

📍Your Learning Brain

Remember last week when I mentioned that your brain uses about 20% of your body’s energy during regular activities?

Well, during focused learning and complex cognitive tasks, this energy demand increases even more!

It’s like your brain is doing an intensive workout – and just like athletic training, it needs the right conditions to perform at its best.

Here are 3 strategies to boost your brain’s learning power:

🌟1️⃣ Energy Economics

Your brain’s ability to learn is linked to its energy supply.

Swings in blood sugar can lead to difficulty concentrating and reduced memory formation.

Try this: Instead of sugary snacks that cause energy crashes, opt for sustained brain fuel.

A handful of nuts with a piece of fruit provides both immediate and sustained energy.

Power tip: Have a small protein-rich snack about 30 minutes before a learning session – this helps stabilize your brain’s energy supply.

(Looking for a brain-friendly snack idea? My roasted chocolate chickpea recipe is a favourite among newsletter readers – just reply to this email and I’ll share it with you! 🙂)

🌟2️⃣ Movement Magic

Exercise isn’t just for your body – it’s a powerful brain booster!

Physical activity increases a protein called BDNF (Brain-Derived Neurotrophic Factor) – think of it as fertilizer for your brain cells.

Research shows that combining exercise with learning sessions can significantly enhance memory retention.

Try this: Take a 10-minute walk before or after your learning session.

Can’t step outside? Try 20 jumping jacks or march in place for 2 minutes – any movement counts!

🌟3️⃣ Sleep Science

Your brain doesn’t just learn while you’re awake – it consolidates memories during sleep.

The amount AND timing of sleep matters for optimal learning.

Research shows that studying followed by sleep within 3-4 hours leads to better memory consolidation.

Try this: If you’re learning something important, plan your session so you can sleep soon after. For instance, if you’re learning a new language, try practicing your vocabulary before bedtime.

Bonus tip: Maintaining a regular sleep schedule helps optimise your circadian rhythm (inner body clock) for better quality sleep.

📍Question for you today

Which of these brain-boosting strategies will you try first? A pre-/post-learning walk, strategic snack, or sleep-optimised learning session?

Wishing you joyful learning moments,

Dr Sui Wong

PS – Want more practical tips for better sleep? In my book ‘Sleep Better to Thrive’, I share simple, science-backed strategies to optimise your sleep quality – including specific techniques to support learning and memory consolidation.

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