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" (2018)

Chapters

Chapters that are missing in the printable version are marked with '*' below.

Brain science

• Neural optimization in sleep - How the brain rebuilds its networks in sleep
• Optimizing the timing of brainwork - Best windows of time for learning and creativity
• Biphasic life - Siesta can double creative life
• Sleep and learning - Impact of sleep on the results in learning
• Baby sleep - Development of the circadian cycle in babies
• Two components of sleep - Interplay between homeostatic and circadian sleep propensity
• How do we fall asleep? - Control mechanisms involved in transition to sleep
• NREM and REM sleep - Optimization of memory in NREM-REM interplay
• Body clock genes - Genes involved in the control of the circadian cycle
• Sleep inertia - Reasons for being sleepy after sleep
• Natural creativity cycle * - The circadian cycle provides a framework for creative thinking
• Sleep control system * - Network of brain nuclei responsible for the control of sleep
• Swiss cheese model * - Learning in a sleepy state can result in unlearning
• What is the role of sleep? - The debate has been settled long ago, but not everyone is on board

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
• Kill the alarm clock
• Delayed Sleep Phase Syndrome (DSPS)
• Advanced Sleep Phase Syndrome (ASPS)
• Curing DSPS and insomnia
• Shift-work and jetlag
• Sleep apnea
• Hypersomnia
• Sleep deprivation at school *
• Swiss cheese model of homeostatic fatigue *

Lifestyle

• Napping myths
• Science of polyphasic sleep *

SuperMemo

• Incremental writing: Good sleep, good learning, good life *
• SleepChart: Phase shift graph

Summary

• Summary

Glossary

• Glossary

References

See the printable version for the full list of sources.

See also:

• Sources *
• Other references *
• Acknowledgements *

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?

Metaphors: some ideas are best presented in a metaphoric pop-science fashion. If you fully understand the text, skip metaphors. If you don't or if you are skeptical, see if metaphoric approach is more convincing. Metaphors help you build models that facilitate reasoning

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