Hacking the brain sleep exercise

Hacking the brain sleep exercise

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  1 • Dr.Harsha Doddihal HackingThe Brain Sleep, Exercise & Learning Inspired Heavily from Nathaniel T Schutta
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  2 Objective • Learning moreabout 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?
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  3 Road Map • Sleep •Exercise • Learning • Managing Information • Distractions • Predictably irrational • External Brain • Road Blocks
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  4 Why Do WeSleep? • 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
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  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
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  6 70%<8 hours 40%<7 hours Takea 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!!
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  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
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  8 Learning • Illiterate ofthe 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!!
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  9 Thank You https://docs.google.com/forms/d/1d6S vTattrj- 8pMpT_9qL1sXT6A6biRyvaOVzTEH MUZI/viewform