brain rule #7: sleep
DESCRIPTION
Sleep is one of the chapters in John Medina's book, "Brain Rules: 12 Principles for Surviving and Thriving at Work, Home, and School" (www.brainrules.net). Brain Rule #7 is: Sleep well, think well. The slideshow was inspired by Garr Reynolds' "Brain Rules for Presenters."TRANSCRIPT
![Page 1: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/1.jpg)
by John Medina
SLEEP
![Page 2: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/2.jpg)
Meet Dr. John Medina. He wrote the book Brain Rules.
![Page 3: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/3.jpg)
There are 12 Brain Rules.
Exercise Survival Wiring Attention
Short-termmemory
Long-termmemory
Sleep Stress
ExplorationGenderVisionSensoryIntegration
![Page 4: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/4.jpg)
We're going tolook at sleep.
![Page 5: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/5.jpg)
Rule #7Sleep well,think well.
![Page 6: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/6.jpg)
Why does sleep matter? We sleep for 1/3 of our lives, so it must be important. Yet scientists are only starting to understand it.
![Page 7: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/7.jpg)
Sleep makes us vulnerable to predators, so it must be important and necessary.
![Page 8: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/8.jpg)
We'll look at sleep in these ways:
1. What's going on in the sleeping brain?2. How does sleep work?3. Larks, owls, and hummingbirds4. The nap zone5. Sleep = good6. No sleep = bad7. Sleep-friendly world
![Page 9: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/9.jpg)
What's going on in the sleeping brain?
1
![Page 10: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/10.jpg)
The brain isn't inactive when you're sleeping.
![Page 11: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/11.jpg)
The brain isn't inactive when you're sleeping. It's busy with legions of neurons crackling electrical commands.
![Page 12: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/12.jpg)
A laboratory study showed that while a rat was sleeping, its brain was learning about the maze it was running earlier.
![Page 13: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/13.jpg)
How does sleep work?
2
![Page 14: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/14.jpg)
Sleep involves a battle between two opposing drives. It's called the circadian rhythm.
![Page 15: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/15.jpg)
The circadian arousal system keeps you awake. This is called “Process C.”
![Page 16: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/16.jpg)
The homeostatic sleep drive makes you sleep. This is called “Process S.”
![Page 17: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/17.jpg)
The longer one army controls, the more likely it is to lose. That's why you can't stay awake or asleep forever. And that's why we're constantly bouncing between sleep and wakefulness.
![Page 18: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/18.jpg)
3 Larks, owls, & hummingbirds
![Page 19: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/19.jpg)
Sleep patterns vary from person to person.
![Page 20: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/20.jpg)
Meet the morning larks. They wake up early and go to bed early.
About 10% ofus are larks.
![Page 21: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/21.jpg)
Night owls wake up late and go to bed early.
About 20% of usare night owls.
![Page 22: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/22.jpg)
The other 70% of us us are hummingbirds. Some are more larkish, some more owlish, some in between.
Which kind of bird are you?
![Page 23: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/23.jpg)
4 The nap zone
![Page 24: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/24.jpg)
Sleep rhythms fight their battle around the clock not just at night.__
![Page 25: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/25.jpg)
Most of us want to sleep a little during the day. There's a reason for that. Some cultures have even made it an institution. In Spain it's called “siesta”.
![Page 26: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/26.jpg)
Scientists now know there's a “nap zone” that happens when the Process C and Process S curves converge. Perfect time for a nap!
Nap Zone
![Page 27: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/27.jpg)
Here's how to calculate yournap zone: Add 12 hours after the mid-point of your sleep. So if you go to bed at 11 p.m. and wake up at 7 a.m., your nap zone would start at 3 p.m. This is an oversimplification but a general rule of thumb.
![Page 28: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/28.jpg)
A NASA study showed a 26- minute nap improved a pilot's performance by more than 35%.
![Page 29: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/29.jpg)
If that's what a nap can do, imagine the benefits of a full night's sleep!
![Page 30: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/30.jpg)
Sleep = good5
![Page 31: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/31.jpg)
Have you ever gone to sleep with something on your mind, and woken to find that you have the answer?
![Page 32: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/32.jpg)
Mountains of data show that a healthy sleep can boost learning significantly,for certaintypes of tasks.
![Page 33: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/33.jpg)
Sleep has been shown to enhance tasks that involve visual texture discrimination, motor adaptations, and motor sequencing.
![Page 34: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/34.jpg)
But learning a procedure appears most sensitive to sleep improvement.
![Page 35: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/35.jpg)
You know the phrase “Let's sleep on it”?
It helps!
![Page 36: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/36.jpg)
No sleep = bad6
![Page 37: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/37.jpg)
Sleep loss cripples thinking in just about every way you can measure thinking: Attention Executive function Immediate memory Working memory mood Quantitative skills Logical reasoning Math knowledge
![Page 38: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/38.jpg)
Eventually, sleep loss affects manual dexterity, including fine motor control and even gross motor movements, such as the ability to walk.
![Page 39: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/39.jpg)
Sleep-friendly world
7
![Page 40: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/40.jpg)
The effects of sleep deprivation are thought to cost businesses in the US more than $100 billion a year.
![Page 41: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/41.jpg)
What if businesses and schools took the sleep needs of their employees and students seriously? Here are some ideas...
![Page 42: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/42.jpg)
Variable Schedules What if we matched chronotypes to work schedules? Remember larks and owls? We might gain more productivity and quality of life
![Page 43: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/43.jpg)
Promote Napping What if businesses and schools were serious about the nap zone? We wouldn't schedule meetings or exams during the nap zone. We could create a space for people to take a half-hour nap every day.
![Page 44: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/44.jpg)
Sleeping On It Organizations might tackle their hardest problems by sending the team on a mini-retreat. They'd be presented with the problem and asked to think about it. But they wouldn't start talking or sharing until they had slept about eight hours.
![Page 45: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/45.jpg)
Learn moreabout thebrain at theBrain Ruleswebsite:brainrules.net
![Page 46: Brain Rule #7: Sleep](https://reader033.vdocuments.net/reader033/viewer/2022061103/53f3dbd38d7f72c80e8b49a9/html5/thumbnails/46.jpg)
Thanks to Garr Reynolds for inspiringthis slideshow. Check out his "BrainRules for Presenters" presentationon SlideShare.