Hacking the brain sleep exercise
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The document discusses the importance of understanding brain function and its impact on learning, performance, and well-being. Key topics include the significance of sleep for cognitive function, the benefits of exercise for brain plasticity, and the importance of lifelong learning through adaptation and practice. It emphasizes that awareness of brain health can lead to improved personal and professional outcomes.
Hacking the brain sleep exercise
- 1. 1 • Dr.Harsha Doddihal Hacking The Brain Sleep, Exercise & Learning Inspired Heavily from Nathaniel T Schutta
- 2. 2 Objective • Learning more about brain! • Why learn about brain? Fun & Profit • Can we understand self by understanding the brain? • Can we perform better if we know how our brain functions? • What can help/aid our brain performance? • How do we focus better? • Are we rational?
- 3. 3 Road Map • Sleep • Exercise • Learning • Managing Information • Distractions • Predictably irrational • External Brain • Road Blocks
- 4. 4 Why Do We Sleep? • Sleep allows body to repair cells damaged by free radicals • Sleep helps replenish fuel. Adenosine puts us to sleep. ATP generation! • Sleep-Housekeeping, pruning of synapses • Reinforcing memory and learning • We really don’t know Sleep deprivation: You make more errors, attention failure http://www2.psychology.uiowa.edu/Faculty/blumberg/Course_Docs/Seminar.2008/Rea dings/Stickgold.Nature.2005.pdf http://sleep.boomja.com/index.php?ITEM=60866 Blood pressure rises Trouble metabolizing glucose Immune system depressed Body temp drops 30% loss in cognitive skill-skip a night Contributes to obesity Feel hungrier
- 5. 5 Circardian Rhythm • Melatonin • Jet lag • Genes get turned on in 8, 12, 24 hour cycle • Clock genes! • Treating depression with bright light in the morning • Treatment of cancer
- 6. 6 70%<8 hours 40%<7 hours Take a nap, 40-60% take naps 26 minutes=34% improvement At 3 pm brain wants to nap! Most people do not realize they are sleep deprived!!
- 7. 7 Exercise & Plasticity • We have evolved by walking- walking a lot ≈ 12 miles! • Brain loves glucose 2% mass consumes 20% energy • Generates lot of waste! • Physical & Mental • Exercise improves blood flow • Flushes free radicals • Paves new pathways • Stimulates Brain Derived Neurotrophic factor • Improves brain function • Exercisers significantly outperform http://www.newyorker.com/reporting/2013/05/20/130520fa_fact_orlean http://www.innovationunit.org/sites/default/files/Spaced_Learning- downloadable_1.pdf
- 8. 8 Learning • Illiterate of the 21st century is not a person who cannot read or write but the one who cannot learn, unlearn and relearn! • How do we ensure a brain which is capable of life long learning? • Elaborate, meaningful context • Stories, examples • Spaced repetition, spaced education • 10,000 hours of practice, approximately 7 years So, you die only once but you can live many lives!!