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Study Finds Taking A Nap Is As Effective As Receiving Rewards In Boosting Learning

Study Finds Taking A Nap Is As Effective As Receiving Rewards In Boosting Learning

A recent study suggests that everyone who is learning or training should be taking more naps.

The study from the University of Geneva, found that a nap is as good as gold when it comes to learning and retention. Learning is often boosted with rewards and incentives. But if the learner takes a nap after being bribed with a reward or learning a skill, the brain uses that time to turn it into a long-term memory.

Sleeping enough is essential to the learning progress

What is most important is the huge impact that sleep can have on a person’s achievement. Not getting enough sleep means that the brain does not have time to process, recharge and reset. This means that the learning process can become much more laborious than it needs to be.

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How the study worked

In the study, 31 volunteers were assigned to one of two groups. Some were assigned to a sleep group. Others were assigned to an ‘awake’ group. The researchers showed all of the participant’s eight pairs of pictures. Researchers told them that if the participants could remember at least four of the pairs, they would receive a reward. The researchers then scanned the brains of all the participants while they were looking at the pictures.

Afterwards, the participants were either allowed to rest or sleep, depending on the group they had been assigned. The break lasted for a full 90 minutes. When the break was over, the participants were then tested on how confident they were about remembering the pictures.

Three months later, the participants took part in a pop quiz featuring the same pictures. The results of the test were that both groups performed well over all. But the sleep group did significantly better than the group that just took a break. They were able to remember more pictures after three months than the other group did.

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The science behind it

Researchers say that this all has to do with the hippocampus. The hippocampus is the part of the brain that helps you form memories. Researchers already understood that sleep is integral for helping the hippocampus function properly. But what they didn’t know was that sleep could help the brain choose which information to remember when rewards were involved.

According to the researchers, it makes sense that the brain would prioritize some information over others.

This study was thought to provide some basis to the sleep-learning trend. There are groups of people who are purchasing sleep-learning playlists in attempts to learn foreign languages or other things in their sleep. The trend promises productivity in your sleep and was recently featured on GearHeads Magazine. But while some neurologists say that it is too good to be true, the University of Geneva is not the only study to examine the effects of sleep on learning.

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What did other studies say?

In another new study, produced by Brown University, two different groups of subjects were also shown images, this time with patterns of lines. One group was then sent away to take a nap. Another stayed awake. This study also found that those who went to sleep could remember patterns better.

Masako Tamaki, one of the Brown University researchers says this is because the brain does not just switch off when you go to sleep. It uses the time to reset.

Unfortunately for those attempting to learn German in their sleep, the brain needs peace to do its best work. This means that interrupting it with noise can damage your sleep cycle. Without this peace, you might wake up tired and not have learned anything.

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But one thing studies do show is that kindergarten teachers have got it just right. There is nothing in the world like nap time.

Featured photo credit: nito via shutterstock.com

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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