Your SlideShare is downloading. ×
by John Medina




SLEEP
Meet Dr.
John Medina.
He wrote
the book
Brain Rules.
There are 12 Brain Rules.


 Exercise     Survival   Wiring    Attention



Short-term Long-term Sleep          Stress
 me...
We're going to
look at sleep.
Rule #7
Sleep well,
think well.
Why does sleep matter?
We sleep for 1/3 of our lives, so it
must be important. Yet scientists
are only starting to underst...
Sleep makes us vulnerable to
predators, so it must be important
and necessary.
We'll look at sleep in these ways:

1. What's going on in the sleeping
   brain?
2. How does sleep work?
3. Larks, owls, a...
1 What's going
  on in the
  sleeping
  brain?
The brain isn't inactive when
you're sleeping.
The brain isn't inactive when
you're sleeping. It's busy with
legions of neurons crackling
electrical commands.
A laboratory study showed that
while a rat was sleeping, its brain
was learning about the maze it
was running earlier.
2 How does
  sleep work?
Sleep involves a battle between two
opposing drives. It's called the
circadian rhythm.
The circadian arousal system keeps
you awake. This is called “Process
C.”
The homeostatic sleep drive
makes you sleep. This is called
“Process S.”
The longer one army controls, the
more likely it is to lose.

That's why you can't stay awake
or asleep forever.

And that...
3 Larks, owls, &
  hummingbirds
Sleep patterns vary from
person to person.
Meet the morning larks.
They wake up early and
go to bed early.

About 10% of
us are larks.
The other 70% of us us are
hummingbirds. Some are more
larkish, some more owlish, some in
between.




                  W...
4 The nap zone
Sleep rhythms fight their battle
around the clock not just at night.
        __
Most of us want to sleep a little
during the day. There's a reason
for that. Some cultures have even
made it an institutio...
Scientists now know there's a “nap
zone” that happens when the
Process C and Process S curves
converge. Perfect time for a...
Here's how to calculate your
nap zone:

Add 12 hours after the mid-
point of your sleep. So if you
go to bed at 11 p.m. an...
A NASA study showed a 26-
minute nap improved a pilot's
performance by more than
35%.
If that's what a nap can do,
imagine the benefits of a full
night's sleep!
5 Sleep = good
Have you ever gone to sleep with
something on your mind, and
woken to find that you have the
answer?
Mountains of
data show
that a healthy
sleep can
boost learning
significantly,
for certain
types of tasks.
Sleep has been shown to
enhance tasks that
involve visual texture
discrimination, motor
adaptations, and motor
sequencing.
But learning a procedure
appears most sensitive to
sleep improvement.
You know
the phrase
“Let's sleep
on it”?

It helps!
6 No sleep = bad
Sleep loss cripples thinking in just
about every way you can measure
thinking:
   Attention
   Executive function
   Immed...
Eventually, sleep loss
affects manual dexterity,
including fine motor
control and even gross
motor movements, such
as the ...
7 Sleep-friendly
  world
The effects of
sleep
deprivation
are thought to
cost
businesses in
the US more
than $100
billion a year.
What if businesses and schools
took the sleep needs of their
employees and students
seriously? Here are some ideas...
Promote Napping
What if businesses and schools
were serious about the nap zone?

We wouldn't schedule meetings or
exams du...
Sleeping On It
Organizations might tackle their
hardest problems by sending the
team on a mini-retreat. They'd be
presente...
Learn more
about the
brain at the
Brain Rules
website:
brainrules.net
Thanks to Garr Reynolds for inspiring
this slideshow. Check out his quot;Brain
Rules for Presentersquot; presentation
on S...
Brain Rule #7: Sleep
Brain Rule #7: Sleep
Upcoming SlideShare
Loading in...5
×

Brain Rule #7: Sleep

26,230

Published on

Sleep is one of the chapters in John Medina's book, "Brain Rules: 12 Principles for Surviving and Thriving at Work, Home, and School" (www.brainrules.net). Brain Rule #7 is: Sleep well, think well. The slideshow was inspired by Garr Reynolds' "Brain Rules for Presenters."

8 Comments
51 Likes
Statistics
Notes
No Downloads
Views
Total Views
26,230
On Slideshare
0
From Embeds
0
Number of Embeds
24
Actions
Shares
0
Downloads
1,643
Comments
8
Likes
51
Embeds 0
No embeds

No notes for slide

Transcript of "Brain Rule #7: Sleep"

  1. 1. by John Medina SLEEP
  2. 2. Meet Dr. John Medina. He wrote the book Brain Rules.
  3. 3. There are 12 Brain Rules. Exercise Survival Wiring Attention Short-term Long-term Sleep Stress memory memory Sensory Vision Gender Exploration Integration
  4. 4. We're going to look at sleep.
  5. 5. Rule #7 Sleep well, think well.
  6. 6. Why does sleep matter? We sleep for 1/3 of our lives, so it must be important. Yet scientists are only starting to understand it.
  7. 7. Sleep makes us vulnerable to predators, so it must be important and necessary.
  8. 8. We'll look at sleep in these ways: 1. What's going on in the sleeping brain? 2. How does sleep work? 3. Larks, owls, and hummingbirds 4. The nap zone 5. Sleep = good 6. No sleep = bad 7. Sleep-friendly world
  9. 9. 1 What's going on in the sleeping brain?
  10. 10. The brain isn't inactive when you're sleeping.
  11. 11. The brain isn't inactive when you're sleeping. It's busy with legions of neurons crackling electrical commands.
  12. 12. A laboratory study showed that while a rat was sleeping, its brain was learning about the maze it was running earlier.
  13. 13. 2 How does sleep work?
  14. 14. Sleep involves a battle between two opposing drives. It's called the circadian rhythm.
  15. 15. The circadian arousal system keeps you awake. This is called “Process C.”
  16. 16. The homeostatic sleep drive makes you sleep. This is called “Process S.”
  17. 17. The longer one army controls, the more likely it is to lose. That's why you can't stay awake or asleep forever. And that's why we're constantly bouncing between sleep and wakefulness.
  18. 18. 3 Larks, owls, & hummingbirds
  19. 19. Sleep patterns vary from person to person.
  20. 20. Meet the morning larks. They wake up early and go to bed early. About 10% of us are larks.
  21. 21. Night owls wake up late and go to bed early. About 20% of us are night owls.
  22. 22. The other 70% of us us are hummingbirds. Some are more larkish, some more owlish, some in between. Which kind of bird are you?
  23. 23. 4 The nap zone
  24. 24. Sleep rhythms fight their battle around the clock not just at night. __
  25. 25. Most of us want to sleep a little during the day. There's a reason for that. Some cultures have even made it an institution. In Spain it's called “siesta”.
  26. 26. Scientists now know there's a “nap zone” that happens when the Process C and Process S curves converge. Perfect time for a nap! Nap Zone
  27. 27. Here's how to calculate your nap zone: Add 12 hours after the mid- point of your sleep. So if you go to bed at 11 p.m. and wake up at 7 a.m., your nap zone would start at 3 p.m. This is an oversimplification but a general rule of thumb.
  28. 28. A NASA study showed a 26- minute nap improved a pilot's performance by more than 35%.
  29. 29. If that's what a nap can do, imagine the benefits of a full night's sleep!
  30. 30. 5 Sleep = good
  31. 31. Have you ever gone to sleep with something on your mind, and woken to find that you have the answer?
  32. 32. Mountains of data show that a healthy sleep can boost learning significantly, for certain types of tasks.
  33. 33. Sleep has been shown to enhance tasks that involve visual texture discrimination, motor adaptations, and motor sequencing.
  34. 34. But learning a procedure appears most sensitive to sleep improvement.
  35. 35. You know the phrase “Let's sleep on it”? It helps!
  36. 36. 6 No sleep = bad
  37. 37. Sleep loss cripples thinking in just about every way you can measure thinking: Attention Executive function Immediate memory Working memory mood Quantitative skills Logical reasoning Math knowledge
  38. 38. Eventually, sleep loss affects manual dexterity, including fine motor control and even gross motor movements, such as the ability to walk.
  39. 39. 7 Sleep-friendly world
  40. 40. The effects of sleep deprivation are thought to cost businesses in the US more than $100 billion a year.
  41. 41. What if businesses and schools took the sleep needs of their employees and students seriously? Here are some ideas...
  42. 42. Variable Schedules What if we matched chronotypes to work schedules? Remember larks and owls? We might gain more productivity and quality of life
  43. 43. Promote Napping What if businesses and schools were serious about the nap zone? We wouldn't schedule meetings or exams during the nap zone. We could create a space for people to take a half-hour nap every day.
  44. 44. Sleeping On It Organizations might tackle their hardest problems by sending the team on a mini-retreat. They'd be presented with the problem and asked to think about it. But they wouldn't start talking or sharing until they had slept about eight hours.
  45. 45. Learn more about the brain at the Brain Rules website: brainrules.net
  46. 46. Thanks to Garr Reynolds for inspiring this slideshow. Check out his quot;Brain Rules for Presentersquot; presentation on SlideShare.

×