Sleep articles for further reading!

How Does Poor Sleep Affect Our Ability To Learn?

1. A study conducted by a team of researchers from the University of Zurich examined the effect of disturbed deep sleep on the brain’s ability to learn new things.
2. The motor cortex of the brain is responsible for developing and controlling motor skills and deep sleep (SWS) is key for memory formation and processing, as well as restoring the brain after a day of activity.
3. The researchers found that after a night of perturbed deep sleep, participants best performance on a learning motor task was equivalent to their worst performance after a night of normal sleep.
4. The researchers concluded that, when deep sleep is manipulated, neuron synapses do not rest as they normally would, which inhibits neuroplasticity. Meaning, the brain is unable to cement the memory of any learned skill from the day.
5. This is the first time that a study has proven the causal connection between deep sleep and learning efficiency.

Read full article here!


How To Wake Up To Your Creativity

1. During REM sleep, heart rate and respiration accelerate, and brain activity, as measured by EEGs, increases too–a function of dreaming.
2. Most REM sleep comes in the last 4 hours of sleep.
3. If you have an idea about a simpler solution and it’s been working itself out in your head, you still tend to use familiar logic. When you sleep, the better answer has a chance to emerge.
4. In the waking and NREM states, information travels mainly from left to right, consistent with the idea that the left brain controls the right. During REM sleep, however, there is no preferred direction.
5. The hormone cortisol rises during REM, which is thought to encourage the unbinding and rebinding of images that can define dreams. The brain dislikes fragmentation, so it weaves in narratives. This gives rise to novel thinking.

Strategies for boosting creativity from sleep:
1.
Keep a journal by your bed to log dreams
2. Avoid alcohol and caffeine, since they scramble the NREM and REM cycles
3. Pre-bedtime priming — ie. contemplating a problem you’d like to solve — increases the likelihood that sleep will bring some answers

Read the full article here!


The Shorter You Sleep, The Shorter Your Life: The New Sleep Science

1. Matthew Walker, the director of the Center for Human Sleep Science at the University of California Berkeley, believes that we are in the midst of a “catastrophic sleep-loss epidemic.”
2. Why are we so sleep deprived?
– Lights 24/7 in big cities
– Work demands and commuter times
– Alcohol and caffeine
– Sleep is synonymous with laziness
3. Advice for successful sleep habits: Go to bed and wake up at the same time everyday.
4. Adults 45 years or older, who sleep less than 6 hours a night, are 200% more likely to have a heart attack or stroke in their lifetime compared to those sleeping 7-8 hours a night.
5. One night of modest sleep reduction will speed the rate of the heart, hence increasing blood pressure.
Sleep has a powerful effect on the immune system which can affect our cancer-fighting immune cells. Too little sleep can also significantly raise your risk of developing Alzheimer’s.

Read the full article here!


Oly club – Deload Week

Wednesday

A) 6 sets of the complex @ RPE 7:
1 x Power clean
1 x Front squat
1 x Split jerk
B)Pause Back squats
5 x 2@60-70%
C)RDLs
3 x 8
D)Chin ups(weighted)
3 x 5

Sunday

A) 6 sets of the complex @ RPE7
Snatch + Hang snatch+ High hang snatch
B) Back squats
5 x 3@70-75%
C) Behind the neck split jerks
4 x 2@ 70-75%