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.

Rocking Helps Sleeping

Research finds that rocking can induce better sleep in adults.

12 healthy males, took 2 naps daily - one bed rocked gently while the other bed was still. All men fell asleep faster when they swayed. Brain studies found that rocking increased the duration of N2, a non-REM stage that accounts for ~50% of a good night’s sleep.

Sleep More, Grow More

Research suggests that infants, male and female, who sleep more grow more and also gained weight and body fat. The extra growth may lead to erratic sleeping patterns as "growing pains" disturb the baby's sleep.

Avoid Electronics Before Bed to Sleep Better

Research found that 95 % of Americans use electronics within an hour before bed. Such usage impairs sleep-onset because the artificial light can prevent melatonin release (our sleep hormone).

50+% of teenagers read and sent text messages every night just before bed compared to 15% of those in their 30s and 5% of baby boomers. No suprise - the teenagers who are the sleepiest of all while baby boomers get the most sleep. This is worrisome as most teens get 2 hours less sleep than the recommended 9.

DST Increases Injuries

Research of injury reports from 1983-2006 revealed that unlike other days, the Monday following the change to daylight saving time experienced an increase in work-related injuries. Data found that people sleep ~40 minutes less the Sunday night before DST and the injuries to be more severe.

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.

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.

Lower Teen Crashes By Sleepign In

High schools in Virginia Beach, VA start 75-80 minutes earlier than high schools in neighboring Chesapeake (w/ similar demographics). Research found Virginia Beach crash rates were significantly higher and peak crash times were one hour earlier than peak Chesapeake crash times.

A previous post highlighted the benefit of starting school late, to afford for teens sleeping needs.

Take A Nap - Its Healthy

Research shows that naps reduced the risk of coronary mortality by 1/3rd. ~24,000 Greeks were studied for 6+ years - none had cardiovascular disease at the study's start. Those taking at least 3 midday naps/week of at least 1/2 hour each had 37% lower risk of coronary-related death. The effect was more among working men, retirees got less of a benefit.

So next time your boss finds you sleeping at work, tell him you're taking care of your health.

Want To Improve Grades? Sleep In

The Archives of Pediatrics and Adolescent Medicine has conducted a study that argues students grades can improve if school started a 1/2 hour later than it currently does.

From adolescence, children have a delayed sleep phase - they sleep later and need about 9.25 total hours of sleep.

One test case in Rhode Island revealed that after the delayed start: students who got at least eight hours of sleep went from 16% to 55%, attendance improved, there were fewer visits to the health center for fatigue-related complaints and far less students said they felt unhappy, depressed, annoyed or irritated.

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.