Sleeptalking

Sleep pressure is controlled by two mechanisms

Important to stay in sync

Important to stay in sync

• 40 % naturally wake up early,
• 30% naturally wake up late
• 30% flexible

Sleep stages:

• REM
• NREM 1
• NREM 2
• NREM 3
• NREM 4

Mostly close to waking up

Mostly close to going to bed

Deeper

Sleep and the brain

Sleep spindles in NREM, occuring most frequently during the last 2 hours of sleep, is responsible for learning

Dreaming and REM sleep boosts creativity and keeps you emotionally stable

During NREM sleep  fact memories are moved from short term storage in hippocampus to long term storage in cortex

90 min nap during day = 20 % increase in learning short term

Sleep provide 20-40% memory retention improvement over 8 hour period

Motor memories are moved to circuits that operate below consciousness

Typing digits with wrong hand. 12 hours later, 8 hour sleep gave 20% speed increase and 35 % accuracy increase

REM sleep and dreaming removes emotional sting from memories

Reestablishing REM sleep is used to treat PTSD patients

REM sleep creates connections between distant memories and ideas- boosting creativity

Hidden method in maths problem: 20% waking, 60% sleeping

In summary: Sleep boosts performance

NBA Player performance

More than 8 hours sleep vs less than 8 hours sleep

 12 %

 29 %

 +45%

increase in minutes played

points per minute

fouls comitted

Bad for sleep

• Coffee: 5-7 hours half-life
• Alcohol
• Cigarettes
• Alarms: Wake from alarm=not done sleeping

Good for sleep

Looong presentations

You can thank me tomorrow!