Why it works
Memory consolidation happens during sleep, especially deep sleep. Exercise increases blood flow to the brain and stimulates growth of new neural connections.
How to do it
Sleep 7–9 hours per night.
Avoid screens at least 1 hour before bed.
Do 20–30 minutes of walking, stretching, or light cardio daily.
Review important information before sleeping— your brain will strengthen it overnight.
Extra tip
A short 10–20 minute nap after learning can significantly boost recall.
