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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!!

9. 9
Thank You
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