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The Overnight Boost

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The Overnight Boost

PRACTICE

“Sleep is the most effective cognitive enhancer we have.”—”

Russell Foster, Professor of Circadian Neurosciences

Click the play button to start a 1min timer

  • Mbuzi (goat)

  • Dunia (world)

  • Fimbo (stick)

  • Hifadhi (reserve)

  • Kijiji (village)

  • Kioo (mirror)

  • Kisima (well)

  • Maji (water)

  • Nguo (clothes)

  • Samaki (fish)

  • Siku (day)

  • Simba (lion)

  • Udongo (soil)

  • Ufagio (broom)

  • Upendo (love)

  • Ushindi (victory)

Led a 2016, a study which examined students recall, when preparing for  exams.

Stephanie Mazza.

  Psychology Professor University of Lyon

Participants had to learn 16 words in Swahali – a language they’d never studied before... 

Here are the words the students were asked to remember...

 ..then remember their translations when asked under exam conditions. 

..See how well can you remember them?

So far, so predictable.

But here’s where the study gets interesting.

The students were split into two groups of twenty and given different circumstances in which to revise.

Group 1 were called the “sleep” group. This lot revised the material at 9pm in the evening, then went to sleep, then took their test at 9am in the morning.

Group 2 were the “wake” group. They revised at 9am in the morning, then did their usual day at college/university/job, then took their test at 9pm at night.

Both groups were the same in terms of gender, age, quality of sleep , etc....

but it quickly became apparent that there were differences in what happened when they sat down to complete their tests.  

Two Different Test Conditions..

Revise 9pm

Sleep

Test 9am

Group 1

Revise 9am

Get on with day

Test 9pm

Group 2

In each exam students saw the same 16 words in Swahali and had to type the translations from memory.

There was no studying in-between these times.

Have a guess what happened?

Students were tested 3 times  

Exam 1 - 12hrs after study

Exam 2 - 1 Week after Study

Exam 3 - 6 Months after study

Two Different Test Conditions..

"Sleep" Gp

"Wake" Gp

Exam 1:

12hrs after study

Exam 2:

1 week after study

Exam 3:

6 months after study

10.3 / 16

7.5 / 16

11.3 / 16

3.4 / 16

15.2 / 16

8.7 / 16

Why do you think the results might be happening his way?

What variables might be at play here?

The sleep group performed better because...

 In other words, sleep allows the brain to process and store information without disturbance, strengthening it in your memory.

And that…

..."The sleep group performed better because the wake group, “operated on memories degraded by interference”

in other words, the busy events of the day ‘get in the way of’, or ‘slow down’ the brain’s ability to process and store information.

 ..."sleep has been shown both to passively protect memories against decay and interference ...and to actively consolidate new memories.”

The researchers concluded that:

Overnight Turbo Boost

  • Just like in the experiment, revise your hard-to-remember topic in the evening

  • Spend two short 25 minute bursts on it, with absolutely no distractions.

    • Read it through actively. Make clear, simple notes in bullet points capturing the main information.

    • The session doesn’t have to be at 9pm, but you want as little further stimulus as possible after the work.

    • Try and do it close to bedtime. Avoid watching TV or doing any further work after your session. Just pack away, take it easy, then sleep.

  • In the morning, about ten hours later if you can, test your material from memory.

    • Take out your notes, quickly scan the main points, then cover everything up. You’re going to push yourself to recall it all from memory. Speak it out loud or write it down like a test.

Here’s how an overnight boost works.

The study suggests a good way to tackle a subject or topic that won’t stick in your head....

...is to try an "Overnight Turbo Boost"

What Does All This Mean for Us?

FINAL THOUGHTS

  • We have found really good results using this technique

  • It is especially effective when trying to remember key facts or specific, concepts you find challenging.

  • Stick with the strategy, and pretty soon you’ll find that the information is really embedding

  • Your recollection will get stronger and stronger, and your confidence will also improve

  • Try using our "Test your future self" activity in this way for an even more supercharged boost!

The Overnight Boost

PRACTICE

Click the play button to start a 1min timer

  • Mbuzi (goat)

  • Dunia (world)

  • Fimbo (stick)

  • Hifadhi (reserve)

  • Kijiji (village)

  • Kioo (mirror)

  • Kisima (well)

  • Maji (water)

  • Nguo (clothes)

  • Samaki (fish)

  • Siku (day)

  • Simba (lion)

  • Udongo (soil)

  • Ufagio (broom)

  • Upendo (love)

  • Ushindi (victory)

Led a 2016, a study which examined students recall, when preparing for  exams.

Stephanie Mazza.

  Psychology Professor University of Lyon

Participants had to learn 16 words in Swahali – a language they’d never studied before... 

Here are the words the students were asked to remember...

 ..then remember their translations when asked under exam conditions. 

..See how well can you remember them?

In each exam students saw the same 16 words in Swahali and had to type the translations from memory.

There was no studying in-between these times.

Have a guess what happened?

Students were tested 3 times  

Exam 1 - 12hrs after study

Exam 2 - 1 Week after Study

Exam 3 - 6 Months after study

Two Different Test Conditions..

"Sleep" Gp

"Wake" Gp

Exam 1:

12hrs after study

Exam 2:

1 week after study

Exam 3:

6 months after study

10.3 / 16

7.5 / 16

11.3 / 16

3.4 / 16

15.2 / 16

8.7 / 16

Why do you think the results might be happening his way?

What variables might be at play here?

Overnight Turbo Boost

  • Just like in the experiment, revise your hard-to-remember topic in the evening

  • Spend two short 25 minute bursts on it, with absolutely no distractions.

    • Read it through actively. Make clear, simple notes in bullet points capturing the main information.

    • The session doesn’t have to be at 9pm, but you want as little further stimulus as possible after the work.

    • Try and do it close to bedtime. Avoid watching TV or doing any further work after your session. Just pack away, take it easy, then sleep.

  • In the morning, about ten hours later if you can, test your material from memory.

    • Take out your notes, quickly scan the main points, then cover everything up. You’re going to push yourself to recall it all from memory. Speak it out loud or write it down like a test.

Here’s how an overnight boost works.

The study suggests a good way to tackle a subject or topic that won’t stick in your head....

...is to try an "Overnight Turbo Boost"

What Does All This Mean for Us?

FINAL THOUGHTS

  • We have found really good results using this technique

  • It is especially effective when trying to remember key facts or specific, concepts you find challenging.

  • Stick with the strategy, and pretty soon you’ll find that the information is really embedding

  • Your recollection will get stronger and stronger, and your confidence will also improve

  • Try using our "Test your future self" activity in this way for an even more supercharged boost!