Building Blocks of Learning

Types of memory:

1. Declarative: Information that can be expressed verbally. Concepts, data, and events.

   • Example: Remembering historical events, math formulas, or the names of friends.
   • Role of Sleep:

     • NREM sleep, specifically SWS, consolidates and stabilizes these memories

       

2. Non-declarative: Actions to present, skill-based memory

   • Examples: Learning to play the piano, riding a bicycle, or typing faster.
   • Role of Sleep:

     • Stage 2 NREM sleep enhances motor skills after learning

     • Sleep not only improves accuracy but also increases speed when performing tasks.

       

3. Abstract Thinking and Creativity:

   • Examples: Connecting ideas, solving problems, or creating art.

   • Role of Sleep:

     • REM sleep helps the brain find commonalities, and abstract rules, and even generate “false memories” that align with a pattern
     • This is essential for creativity and higher-order thinking

     https://www.youtube.com/watch?v=mwSzlNX0zds

Why Does Sleep Help Memory?

1. Reactivated: Previously learned information is replayed during NREM sleep
2. Consolidated: Information is strengthened and moved to long-term storage
3. Associated and Abstracted: Sleep links new knowledge to older memories and finds patterns

https://www.youtube.com/watch?v=gedoSfZvBgE

Sleep and Everyday Life

1. Chronic sleep loss increases errors and reduces creativity
2. Visual studies show participants deprived of sleep were rated as less healthy. less attractive, and more tired
3. Long-term sleep deprivation accelerates cellular aging, worsens chronic disease risks, and decreases life expectancy

Boosting Sleep Quality

• Avoid stimulants like caffeine and screens when close to bedtime
• Have a consistent sleep schedule
• Transcranial direct current stimulation (tDCS) is a technique that shows potential to amplify SWS, improving visual memory
• Meditation and relaxation