Imagine waking up feeling amazing after a great night’s sleep, ready to tackle the day. If you’re like many people, that doesn’t happen often. No matter how much sleep you get, there’s usually a strong temptation to hit the snooze button and a lingering sense of tiredness. However, just believing you had a good night’s sleep can actually boost your brain function.
In a recent study, researchers discovered that people who spent more than 25% of their sleep in REM (rapid eye movement) sleep showed better cognitive abilities. During sleep, we go through cycles of light and deep sleep. The first two stages are light sleep, where waking up is easier, followed by deep sleep, and then REM sleep, where dreaming happens.
Interestingly, the study involved participants sleeping in a lab. Some were told they had 16% REM sleep, while others were told they had 29%. When tested for attention spans and processing speeds, those who believed they had above-average REM sleep performed better, while those who thought they had below-average performed worse. This phenomenon is called “placebo sleep,” similar to the placebo effect in medicine, where believing in a treatment’s effectiveness can lead to real improvements.
So, can you really “fake” sleep? Not literally, but you can adopt a mindset that you had better quality sleep. While it’s not practical to have a lab setting or an expert assessing your sleep every morning, you can change your narrative about tiredness and consider planning a nap. Researchers suggest that an afternoon nap is an effective remedy for fatigue due to sleep loss, although this might not be possible for everyone.
Another approach is active rest or progressive muscle relaxation. This involves focusing on one muscle group, tensing it for about 15 seconds, and then releasing. This technique can help recharge your energy and improve mood, similar to napping.
While it can be challenging to assess the quality of our sleep, if you’re feeling fatigued, consider reducing snooze time and incorporating more naps or active rest into your routine.
If you’ve ever woken up feeling drowsy and confused, check out my previous video on sleep inertia. If you’ve tried active rest instead of napping, I’d love to hear about your experience in the comments. And if you haven’t already, subscribe to BrainCraft for a new brainy video every Thursday!
Imagine you’re a sleep scientist! Create a simulation of the sleep cycle using a simple chart or diagram. Label the different stages of sleep, including light sleep, deep sleep, and REM sleep. Discuss with your classmates how each stage contributes to overall sleep quality. This will help you understand the importance of each sleep phase.
Conduct a mini-experiment with your classmates. Divide into two groups and have each group believe they had different amounts of REM sleep the previous night. Test your attention spans and processing speeds with simple tasks, like memory games or puzzles. Compare the results and discuss how belief might have influenced your performance.
Engage in a class discussion about how mindset can affect sleep quality. Share personal experiences where a positive or negative mindset influenced your day. Reflect on how adopting a positive narrative about your sleep might improve your daily performance and mood.
Learn and practice progressive muscle relaxation in class. Follow guided instructions to tense and release different muscle groups. Discuss how this technique can be used as an alternative to napping and how it might help you recharge during the day.
Create a personal sleep improvement plan. Identify areas in your sleep routine that could be enhanced, such as reducing screen time before bed or setting a consistent sleep schedule. Share your plan with a partner and provide feedback to each other on how to implement these changes effectively.
Imagine waking up feeling fantastic after a wonderful night’s sleep, ready to start the day. If you’re like many people, that rarely happens. No matter how much sleep you get, there’s often that persistent urge to hit the snooze button and a feeling of tiredness. However, simply believing you had a good night’s sleep can enhance your brain function.
In a recent study, researchers found that participants who spent more than 25% of their sleep in REM (rapid eye movement) sleep exhibited better cognitive functioning. As I mentioned last week, during sleep, we cycle through stages of light and deep sleep. The first two stages are light sleep, where waking up is easier, followed by deep sleep, and then REM sleep, where dreaming occurs.
Interestingly, the study involved participants sleeping in a lab, where some were told they had 16% REM sleep and others were told they had 29%. When tested for attention spans and processing speeds, those who believed they had above-average REM sleep performed better, while those who thought they had below-average performed worse. This phenomenon was termed “placebo sleep,” akin to the placebo effect in medical treatments, where belief in a treatment’s efficacy can lead to real improvements.
So, can you really “fake” sleep? Not in a literal sense, but you can adopt a mindset that you had better quality sleep. While it’s impractical to have a lab setting or an expert assessing your sleep every morning, you can change your narrative about tiredness and consider planning a nap. Researchers suggest that an afternoon nap is an effective remedy for fatigue due to sleep loss, although this might not be feasible for everyone.
Another approach is active rest or progressive muscle relaxation. This involves focusing on one muscle group, tensing it for about 15 seconds, and then releasing. This technique can help recharge your energy and improve mood, similar to napping.
While it can be challenging to assess the quality of our sleep, if you’re feeling fatigued, consider reducing snooze time and incorporating more naps or active rest into your routine.
If you’ve ever woken up feeling drowsy and confused, check out my previous video on sleep inertia. If you’ve tried active rest instead of napping, I’d love to hear about your experience in the comments. And if you haven’t already, subscribe to BrainCraft for a new brainy video every Thursday!
Sleep – A natural state of rest for the body and mind, during which consciousness is suspended and the body can recover and repair itself. – Getting enough sleep is important for maintaining good mental and physical health.
Fatigue – A feeling of extreme tiredness or exhaustion, often resulting from physical or mental exertion. – After studying for hours, she felt a deep sense of fatigue and needed to take a break.
Belief – An acceptance that something exists or is true, especially without proof, often influencing behavior and attitudes. – His belief in the importance of exercise motivated him to go for a run every morning.
Cognitive – Relating to mental processes such as thinking, reasoning, and remembering. – Playing puzzles can help improve cognitive skills like problem-solving and memory.
REM – Rapid Eye Movement, a stage of sleep characterized by quick movements of the eyes, vivid dreams, and increased brain activity. – During REM sleep, the brain is very active, and this is when most dreaming occurs.
Placebo – A harmless substance given to a patient in place of a real medication, often used in research to test the effectiveness of treatments. – In the study, one group received the actual drug, while the other group received a placebo.
Nap – A short period of sleep, usually taken during the day to help refresh and recharge the body and mind. – After lunch, he took a quick nap to boost his energy for the afternoon.
Relaxation – The state of being free from tension and anxiety, often achieved through activities that calm the mind and body. – Listening to music is a great way to achieve relaxation after a stressful day.
Routine – A regular way of doing things in a particular order, often helping to manage time and reduce stress. – Having a bedtime routine can help improve the quality of your sleep.
Energy – The strength and vitality required for sustained physical or mental activity. – Eating a healthy breakfast can provide the energy needed to focus during school.
