University of California, Berkeley Psychology of sleep outreach project

Sapphire F.

Superhero hq Berkeley, ca NEXT APPLICANT!

what?a Sleeping superhero? sorry, but you need an important superpower to apply. next--

Hold on, sleep is really important! Do you know how many diasters happen every day because people dont sleep enough? What are you talking about? let me explain...

okay, lets hear it.

Sleep 101 rapid eye movement sleep (REM) Humans have 90 minute Sleep cycles with two different kinds of sleep.
eyes flicker back and forth very fast

non-rapid eye movement sleep (NREM) stage-1 NREM stage-2 nrem stage-3 nrem stage-4 nrem

slow wave sleep (SWS)

they are called REm and nreM sleep.

Sleep 101 two different kinds of memory: Declarative Episodic Semantic Non-declarative Procedural (and others)

to recall & recognize information: -Encode: get new information -Consolidate: strengthen information -Integrate: combine it with WHAT we know Sleep affects memory. Let's talk about consolidation.

various kinds of memories are strengthened at different times of night and at DIFFERENT sleep stages, so its important to get a full night of sleep!

Procedural memory is memory for action!

Motor memory requires Stage-2 NREM Sleep, late in the night--if you don't sleep enough after motor activity, you wont get to that late NREM sleep! all those hours of training could have been much more worthwhile!

cant find a villain? Get A full night of sleep! consolidation for visual skill memories correlates with sleep early and late in the night--early SWS and late REM!

declarative memory is memory for facts. Sleep stabilizes fact-based memory. Consolidation for declarative memory happens during NREM SWS.

sleep does more than slow memory decay: it protects memories from being overwritten. It works best when you sleep the same day--even a five minute nap helps!

Getting REM sleep after learning helps you Integrate and associate information--seeing the big picture! When youre trying to solve a crime? Even a 90-minute nap will help you see patterns you didnt notice before!

You also need to sleep before you learn. sleep deprivation makes the area of your brain responsible for making memories less responsive!

whats more, without sleep, the rational area of the brain cant control the emotional area of the brain! Want less of those superhero temper tantrums? get them to sleep more!

How often do villains get away because your superheroes are sick? When you dont sleep, you make yourself more likely to get infections!

I feel so sick!

There are cells in your body meant to fight infected cells, and those cells arent as active when you dont sleep!

Furthermore, Sleep is necessary for your body to form a full immune response when you get a vaccine!

So without sleep, youR MEMORY IS WORSE, YOU DONT SOLVE mysteries AS easily, you GET SICK MORE OFTEn... and of course, your attention suffers!

?
?

so how many hours of sleep does a person need every night?

Im glad you asked! children need about 9.25 hours. young adults (until their mid-twenties) need about 9 hours of sleep. older adults should get 8 hours or so.

Consistently missing even a couple hours of sleep every night is as bad for your attention as an allnighter! even though you may not feel it!

You convinced me! get that 8-9 hours of sleep tonight ...you start tomorrow!

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