Science of sleep
Introduction
This e-book explains the science of sleep with a view to maximizing the quality of sleep for best learning, creativity, and problem solving
Printable version
"Good sleep, good learning, good life" (2017)
Chapters
Chapters that are missing in the printable version are marked with '*' below.
Brain science
- Neural optimization in sleep
- Optimizing the timing of brainwork
- Biphasic life
- Sleep and learning
- Baby sleep
- Two components of sleep
- How do we fall asleep?
- NREM and REM sleep
- Body clock genes
- Sleep inertia
- Natural creativity cycle *
- Sleep control system *
- What is the role of sleep?
Sleep
- Formula for good sleep
- Healthy napping
- Best time for napping
- Power nap *
- How long should we sleep?
- Sleep habits
- Sleep is important
- Why do we sleep?
- If you do not sleep, you die!
- Factors that affect sleep
- Segmented sleep
- Myths and Facts
- Scientists contest the role of sleep in memory
Sleep problems
- Insomnia
- Delayed Sleep Phase Syndrome (DSPS)
- Advanced Sleep Phase Syndrome (ASPS)
- Curing DSPS and insomnia
- Shift-work and jetlag
- Sleep apnea
- Hypersomnia
Lifestyle
SuperMemo
Summary
Glossary
References
See the printable version for the full list of sources.
See also:
Colors codes
Important notes: the most important ideas are marked in yellow. Those are snippets I want you to remember most from my texts. If you do not have time for reading, reviewing those notes will tell you roughly what I want to say. If you disagree, you can dig deeper in the text to figure out my reasoning
Excerpts: mark the most remarkable or influential words taken from other authors. At times, putting things in my own words would not do justice to the original
Personal anecdote. Why use anecdotes?
Personal anecdotes: if you have an impression that my opinions about education are distorted by my own experience, you are right. I have spent all my professional life on self-directed learning, while my 22 years of formal schooling remained a distant memory. With each improvement to my own learning, I recall those early years with less and less respect to the old ways of learning. My personal notes are marked with this colored template. You can skip them without losing on the message, or dig into my own recall to see how my opinions have been shaped or biased
Anecdote. Why use anecdotes?
Anecdotes: some stories from lives of great and/or ordinary people
Motto: some witty idea or quote from a wise man, usually from ages ago. A quote that sets the theme for a chapter. Those witticisms often help us realize that we are re-learning history over and over again. The ancients knew things many people fail to see today
Metaphor. Why use metaphors?
SuperMemo insert. What is SuperMemo?
SuperMemo notes: are relevant only to those who care about SuperMemo. You can skip those inserts without missing main points
FAQ question. What are FAQs?
Frequently asked questions (FAQs): Interesting questions you might have about memory, learning, creativity, sleep, etc.
Archive warning: Why use literal archives?
Archive: Archive materials are presented for historic reasons. They may intentionally include wrong hypotheses or models, e.g. to illustrate the progression of thought
Your Help
If you see errors, distortions, inaccuracies or would like to contribute to this article, write to me