You probably feel that you feel more vigilant and vigilant after a good night’s sleep, and maybe even at work or at your education. But what’s going on when you get asleep, and really sleeping is making you better?
Research has shown the importance of sleep and learning, in fact, an overview of 23 studies that has seen the relationship between sleeping and learning in doctors in training has shown that sleep is quite fundamental to memory and learning.
Of course, this is a way to make sure that you have a great sleep that is suitable for learning is the one that has a great ass in your bedroom, but there is more.
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To know what come, and how, sleep improves us, and how we can improve our sleep with the best opportunity to learn and a healthy brain, we talked to Dr. Jamie Moneskloko, a neuro scientist and founder of the manifesto.
Can sleep really improve you?
Dr. Moneskloo’s brief answer? “Yes!”
He says, “Sleep is the most powerful tool that we have to promote a mental function.” “Although it does not make us better in the sense of ‘IQ-Test’ overnight, sleep enhances our ability to learn, remember, clearly think and solve problems.”
So how is this happening exactly? Dr. Monesklko says that sleep, and especially during deep sleep and REM sleep, our brains are not resting. In fact, it is absolutely contradictory.
If you want to learn better and think more pronounced, Improving your sleep is one of the most smart move you can make
He explained, “During sleep, our brain is actively acting on information, making contacts, and reinforcing routes that support intelligence, memory and creativity.”
“What is really highlighted is that your education does not have to learn most of your education while you are studying or experimenting – it happens when you are Sleeping,“He added.
“So, If you want to learn better and think more clearly, improving your sleep is a smart step you can make. “
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There are even many studies that have seen the effect of sleep on academic performance, indicating that sleep has a very important effect.
One study analyzed the sleep of 100 students who were actively tracking and found that “long -term sleep, better sleep quality, and more consistency in sleep are related to better academic performance.”
The role of gold in learning
Sleep “is essential to learning,” says Dr. Moneskloko. Below, he explains how …
Memory stability
Trying to study or learn new skills would not be more useful if you do not remember what you have learned. Sleep, Dr. Moneskleco explained, it is very important.
“When we learn something new, the brain needs time to ‘lock it’. It happens during sleep and strengthens and strengthens the neurological contacts made during the day.
“This is especially true during deep (slow wave) sleep, when facts information and motor skills are stored, and RM during sleep, which helps to connect memories and emotions.”
Brain health
Sleep plays a role in ensuring our brain is healthy, which is essential to learning effectively.
“The way we would not expect to run well without regular cleaning of a machine, the brain needs sleep to remove metabolic by -products and stay healthy,” Dr. Moneskoko described sleep as our brain as a “night rehabilitation window”.
“During deep sleep, a system called glymphopathic system flush the garbage product, including a protein associated with Alzheimer’s disease when beta-amylide-protein.”
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The academic function
“Sleep affects how we think, solve problems, and regulate emotions. A comfortable brain has a strong executive function-a combination of mental abilities that we use for planning, decision-making and purpose,”
Flip side, research has shown that sleep deprivation can have a negative impact on many areas of academic performance, including decision and decision -making, memory, focus and alert.
“Lack of sleep is a hindrance to overcoming attention, mental flexibility and continuity, which makes it difficult to learn, maintain and apply new knowledge,” Dr. Monesklo explained.
Sleep tips to be smart
Ideally all sleep will be of high quality, but this is not always the case. To help you get sleep, which in fact helps your brain health, we have asked Dr. Moneskoko to set the points approved by some neuro scientists:
1. Stay permanent
One of the reasons is that our sleep features rely on Editor’s Sleep schedule to maintain his night’s sleep score in the 90s. This is an important tool for maintaining good sleep.
Dr. Monesklko explains, “A permanent schedule of sleep helps to align your internal clock (circidine rhythm) that not only regulates sleep, but also regulates hormone levels, body temperature and mental function.”
And, a healthy circidine rhythm means that you will find sleep that you need to do the best of your brain.
“When you go to bed and wake up every day at the same time, your brain learns when to release melatoon and enter more deeply, more rehabilitation stages of sleep. It improves sleep quality and maximizes the benefits of the brain that help learn.”
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2. Create the right sleep environment
“Your bedroom should be a shelter for rest – not stimulating, and most of us ignore it,” says Dr. Monesklo.
To create a sleepy environment that improves mental health, learning and deep comfort, Dr. Monesklu recommends steps like keeping your bedroom cool, around 65 ° F (18 ° C), because it “imitates the body’s natural night temperature rhythm and promotes deep, more restoration.”
Your bedroom should be a shelter for rest
Using silence or white noise (from white noise machines, fans or apps) can help prevent your sleep disruptions and help “create a stable auditory environment that promotes deep rest.”
It also highlights the importance of darkness, as it stimulates the release of Melton, in which blackout blinds or eye masks are recommended. Meanwhile, banning screens from the bedroom helps to stay in a place where you are associated with sleep and proximity, and refrain from keeping you awake.
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“Blue light from phones, TVs, and tablets suppresses Maeliton and delays the onset of sleep. But beyond the display of light, the screens also mobilize the brain.
There is also a simple (and pleasant) way to make a gentle welfare cue in your brain.
Dr. Manseskleco added that essential oils such as lavender, ciderwood, chamomile, or sandalwood have been shown to reduce anxiety and activate the parasampathic nervous system (‘Rest and Digest’ nervous system), “Dr. Manseskleko added, adding to you.
And, do not forget that keeping the best mattresses for your sleep needs, the best pillows and top beds gear is the basis of a healthy sleep environment.
3. Get 7-9 hours of sleep every night
The National Institute of Health recommends 7-9 hours of sleep for adults. Why?
Dr. Moneskleco says “the recommended 7-9 hours of sleep is not luxurious – it is a biological need,” which explains that “this limit is not discretion. Most adults need to complete more than one complete sleep cycle, each has a mild sleep, sleep and sleep.”
Recommended 7-9 hours of sleep is not luxurious – it is a biological need
He added, “At each stage, the mental function plays a separate and essential role … from repairing cells and strengthening memories to manage the mood and support and support and support creativity.”
“If you want to think clearly, keep what you learn, and protect your brain long-term, prioritizing 7-9 hours of standard sleep is non-negotiation.”
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In addition to maintaining a permanent schedule of sleep, keeping your bedroom cool and avoiding the screens 1-2 hours before bed (see more on them), Dr. Monesklko has also recommended the following.
- Get The sunlight of the morning Exposer: “One of the best ways to anchor your circidine rhythm is to get natural light exposure in the first hour of waking, ideally for 10-30 minutes. Sunlight indicates your brain that at the time of this day, the warning promotes, and after that night sets the timer for the release of Melatonon.
- Limit caffeine after noon: “Caffeine can last 6-8 hours or more in your system. These cups of coffee or energy drinks are stopping your ability to end at 11pm at 3pm. If you are sensitive to caffeine or struggle with sleep, try to cut it by afternoon or convert it to a decay. “
- Create the Winddown ritual: “Your brain needs to indicate that it is time to move from ‘Go Mode’ to ‘Rest Mode’. Reading, pulling, journaling, hot bath, or listening to calm music, reducing transitions and stimulating the release of Melatonin.”
- Try “brain dumps” before bed: “If you maintain racing ideas, spend five minutes to write them on paper. This reduces the academic burden and tells your brain that it can let go safely for the night. “
- Limit alcohol and large food before going to bed
“Alcohol can help you get to sleep fast, but it disrupts sleep and causes more scattered rest. Similarly, heavy food can interfere with digestion and basic temperature regulations, which makes sleep more anxious.” - Use light with strategies: “Dim your lights in the evening ‘indicate’ biological night ‘, and avoid bright, overhead lighting. In the morning, do the opposite. (…) Open the blinds for a few minutes of bright light or step out.”
