Naps Improve Memory ... if You Dream

Research suggests an afternoon power nap improves memory ... if you dream. Dreaming apparently allows the brain to make connections overlooked while awake.

In the study, 99 college students memorized some information - but only half took a 90-minute nap afterwards. Nappers retained the information 10x better than their counterparts. Dreamers did, however, perform poorly on their first test. This may be because the brain knows the task in question is difficult, so it needs more attention - hence the dreaming about it.

So study the basics, then take a nap. Or, go to bed early, wake up early and review - and then take a nap.

The Spacing Effect

The "spacing effect" is a simple technique to better retain information - and perform better on exams.

1. Learn the subject
2. Take a good chunk of time (e.g. couple days) to do other activities
3. Come back and attempt to retain the subject

While retaining is difficult because of the gap, it is precisely because of the difficulty long term memory improves. Note: If the interval between learning and retaining is too short or too long, there is no spacing effect.

As an example, an experiment found that an Ontario school 5th grade students remembered far more vocabulary words they learned in 2 sessions spaced 1 week apart vs. 1 lesson.

Key Ingredient for Success

Research has shown that practice is a necessary ingredient for success - but its not always sufficient.


In one study, 57 pianists - who had practiced from 260 to 31,000+ hours - had their working memory capacity (WMC) tested. WMC allows an individual to simultaneously juggle several thoughts. For example, "you arrive home and your neighbor greets you by your car in order to schedule a lunch date, on your way to add it to your calendar, you stop to turn on the lights, add bread to your grocery list, and feed the dog. WMC enables you to retain the lunch information through those unrelated task."

In the study, WMC was used to assess sight-reading skill and the ability to play without preparation. Higher WMC participants tended to outperform others - including those with extensive experience of the task.

How to increase WMC? Expressive writing (especially negative writing), Dual N-Back Training, reading, chess, various foods, and exercise.

Potency of Advertisements

Research finds that advertisements can make consumers believe they've tried products they haven't or that don't even exist.

100 volunteers looked at print ads for a made up popcorn brand. Only some saw an ad with a vivid description of the popcorn. 1 week later, those who saw the vivid ad (but didn't eat any popcorn) were twice as likely to believe they tried this fake product. Moreover, they were as confident they had tried the popcorn as people who actually did eat popcorn after seeing the fake ads.

Want to Learn More? Sleep on It

Research finds that naps help move newly learned information from short-term memory storage in the hippocampus to long-term storage in the cortex. 2 groups of adults went through rigorous memory exercises. The group that took a 90-minute nap performed better than their initial performance while the non-nap group performed worse.

Our Brain Lies To Us

Sometimes we believe things from our past happened, only to find out our brains created them out of thin air.

This video explains why

Sound During Sleep Improves Learning

Research finds that sleeping after learning helped retain new information, especially if sound cues related to the information were played during sleep.

Subjects learned the positions of 50 objects on a computer screen - each picture paired with a unique sound. During sleep, scientists played the sound cues for half the images presented during the memory test. Subjects were better at placing the objects for which sound was played during sleep, even though none reported hearing anything.

Lucky Guess Not Always Lucky

Research reveals that guesses are not always guesses - the brain may know the answer even though we don't realize it.

In the study, participants had to memorize half of a number of brightly colored pictures. While viewing the other half, they concentrated on remembering a spoken number - i.e. they were distracted. When quizzed on the images later, they were more successful at remembering those images that they looked at while remembering a spoken number - i.e. when their brain was distracted. Also, participants were more accurate when they said they were just guessing.

Researchers say their visual systems accurately stored memories, even when not paying attention. It suggests that "gut feelings" may often be based on good information.

Eat Less, Remember More

Research shows that low-calorie diets improved memory in elderly women.

In the study, 50 elderly women cut calorie consumption by 1/3rd. After three months, dieters were not only slimmer, but improved their memory. With better insulin levels and fewer markers of inflammation, the study suggests that keeping these factors under control may help keep the brain fit.

Study Smarter, Not Harder

The New York Times reports on a number of easy to do techniques to make the most of your study time.

Alternate
Don't stick to one study location.

Simply alternating the room where a person studies improves retention. A classic 1978 experiment found that college students who studied 40 vocabulary words in two different rooms tested far better than students who studied the words twice, in the same room. Studies have confirmed the finding for a variety of topics. The brain associates what's being studied and external cues. You remember the green room with the First Amendment or the smell of the rug with the eating habits of hippos. In effect, you're forcing the brain to make multiple associations with the same material.

Mix
Study distinct but related concepts in one sitting, not just one topic.

Alternating, for example, vocabulary, reading and speaking in a new language — leaves a far deeper impression on the brain than concentrating on one skill at a time. Musicians practice sessions often include a mix of scales, musical pieces and rhythmic work. Many athletes routinely mix their workouts with strength, speed and skill drills.

Rest
Take periodic breaks - your brain needs rest just like a muscle does

Test
Testing not only assesses command of a subject, but helps one learn it.

Much like the bizarre Heisenberg uncertainty principle - where measurement a property of a particle alters that property - testing measures, but also changes and improves knowledge. Testing makes people cringe but that's the point. The harder it is to remember something, the harder it will be to forget.

Want to Learn More? Take a Nap

Current Biology has published a report stating successful study habits should include plenty of napping. People who take a nap and dream about a task they've just learned perform it better upon waking than either those who don't sleep at all or those who sleep but don't report any associated dreams.

Dreams did not lead to better memory, but they are a sign that other parts of the brain are working to remember. Dreams, according to the research, are a side effect of that memory process.

Researchers suggested that it may be better to study hard right before you go to sleep than in the afternoon, or to take a nap after a period of intense afternoon study.