[Script Info]
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[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:00.13,0:00:02.57,Default,,0000,0000,0000,,Whether you're cramming for an exam
Dialogue: 0,0:00:02.60,0:00:05.78,Default,,0000,0000,0000,,or trying to learn\Na new musical instrument
Dialogue: 0,0:00:05.80,0:00:08.44,Default,,0000,0000,0000,,or even trying to perfect a new sport,
Dialogue: 0,0:00:08.46,0:00:12.17,Default,,0000,0000,0000,,sleep may actually be\Nyour secret memory weapon.
Dialogue: 0,0:00:12.19,0:00:14.100,Default,,0000,0000,0000,,[Sleeping with Science]
Dialogue: 0,0:00:17.18,0:00:21.33,Default,,0000,0000,0000,,Studies have actually told us\Nthat sleep is critical for memory
Dialogue: 0,0:00:21.35,0:00:23.17,Default,,0000,0000,0000,,in at least three different ways.
Dialogue: 0,0:00:23.20,0:00:26.57,Default,,0000,0000,0000,,First, we know that you need\Nsleep before learning
Dialogue: 0,0:00:26.59,0:00:28.69,Default,,0000,0000,0000,,to actually get your brain ready,
Dialogue: 0,0:00:28.71,0:00:31.11,Default,,0000,0000,0000,,almost like a dry sponge,
Dialogue: 0,0:00:31.14,0:00:33.80,Default,,0000,0000,0000,,ready to initially soak up\Nnew information.
Dialogue: 0,0:00:33.82,0:00:37.53,Default,,0000,0000,0000,,And without sleep, the memory\Ncircuits within the brain
Dialogue: 0,0:00:37.55,0:00:40.51,Default,,0000,0000,0000,,effectively become\Nwaterlogged, as it were,
Dialogue: 0,0:00:40.53,0:00:43.28,Default,,0000,0000,0000,,and we can't absorb new information.
Dialogue: 0,0:00:43.30,0:00:47.33,Default,,0000,0000,0000,,We can't effectively lay down\Nthose new memory traces.
Dialogue: 0,0:00:47.35,0:00:51.15,Default,,0000,0000,0000,,But it's not only important\Nthat you sleep before learning,
Dialogue: 0,0:00:51.17,0:00:54.77,Default,,0000,0000,0000,,because we also know\Nthat you need sleep after learning
Dialogue: 0,0:00:54.79,0:00:58.11,Default,,0000,0000,0000,,to essentially hit the save button\Non those new memories
Dialogue: 0,0:00:58.13,0:00:59.69,Default,,0000,0000,0000,,so that we don't forget.
Dialogue: 0,0:00:59.71,0:01:04.34,Default,,0000,0000,0000,,In fact, sleep will actually\Nfuture-proof that information
Dialogue: 0,0:01:04.36,0:01:05.72,Default,,0000,0000,0000,,within the brain,
Dialogue: 0,0:01:05.74,0:01:07.74,Default,,0000,0000,0000,,cementing those memories
Dialogue: 0,0:01:07.76,0:01:11.24,Default,,0000,0000,0000,,into the architecture\Nof those neural networks.
Dialogue: 0,0:01:11.26,0:01:13.09,Default,,0000,0000,0000,,And we've begun to discover
Dialogue: 0,0:01:13.11,0:01:19.72,Default,,0000,0000,0000,,exactly how sleep achieves\Nthis memory-consolidation benefit.
Dialogue: 0,0:01:19.74,0:01:24.97,Default,,0000,0000,0000,,The first mechanism\Nis a file-transfer process.
Dialogue: 0,0:01:24.99,0:01:27.82,Default,,0000,0000,0000,,And here, we can speak about\Ntwo different structures
Dialogue: 0,0:01:27.84,0:01:28.100,Default,,0000,0000,0000,,within the brain.
Dialogue: 0,0:01:29.02,0:01:31.88,Default,,0000,0000,0000,,The first is called the hippocampus
Dialogue: 0,0:01:31.90,0:01:34.68,Default,,0000,0000,0000,,and the hippocampus\Nsits on the left and the right side
Dialogue: 0,0:01:34.70,0:01:35.98,Default,,0000,0000,0000,,of your brain.
Dialogue: 0,0:01:36.00,0:01:37.94,Default,,0000,0000,0000,,And you can think of the hippocampus
Dialogue: 0,0:01:37.96,0:01:41.59,Default,,0000,0000,0000,,almost like the informational\Ninbox of your brain.
Dialogue: 0,0:01:41.61,0:01:44.38,Default,,0000,0000,0000,,It's very good at receiving\Nnew memory files
Dialogue: 0,0:01:44.40,0:01:45.78,Default,,0000,0000,0000,,and holding onto them.
Dialogue: 0,0:01:45.80,0:01:48.27,Default,,0000,0000,0000,,The second structure\Nthat we can speak about
Dialogue: 0,0:01:48.29,0:01:49.79,Default,,0000,0000,0000,,is called the cortex.
Dialogue: 0,0:01:49.81,0:01:53.67,Default,,0000,0000,0000,,This wrinkled massive tissue\Nthat sits on top of your brain.
Dialogue: 0,0:01:53.69,0:01:55.78,Default,,0000,0000,0000,,And during deep sleep,
Dialogue: 0,0:01:55.80,0:01:58.66,Default,,0000,0000,0000,,there is this file-transfer mechanism.
Dialogue: 0,0:01:58.68,0:02:01.69,Default,,0000,0000,0000,,Think of the hippocampus like a USB stick
Dialogue: 0,0:02:01.71,0:02:04.50,Default,,0000,0000,0000,,and your cortex like the hard drive.
Dialogue: 0,0:02:04.52,0:02:06.47,Default,,0000,0000,0000,,And during the day, we're going around
Dialogue: 0,0:02:06.49,0:02:08.42,Default,,0000,0000,0000,,and we're gathering lots of files,
Dialogue: 0,0:02:08.44,0:02:10.96,Default,,0000,0000,0000,,but then during deep sleep at night,
Dialogue: 0,0:02:10.98,0:02:13.59,Default,,0000,0000,0000,,because of that limited storage capacity,
Dialogue: 0,0:02:13.61,0:02:17.11,Default,,0000,0000,0000,,we have to transfer those files\Nfrom the hippocampus
Dialogue: 0,0:02:17.13,0:02:20.16,Default,,0000,0000,0000,,over to the hard drive\Nof the brain, the cortex.
Dialogue: 0,0:02:20.18,0:02:22.44,Default,,0000,0000,0000,,And that's exactly one of the mechanisms
Dialogue: 0,0:02:22.46,0:02:24.52,Default,,0000,0000,0000,,that deep sleep seems to provide.
Dialogue: 0,0:02:24.54,0:02:28.20,Default,,0000,0000,0000,,But there's another mechanism\Nthat we've become aware of
Dialogue: 0,0:02:28.22,0:02:31.69,Default,,0000,0000,0000,,that helps cement\Nthose memories into the brain.
Dialogue: 0,0:02:31.71,0:02:34.03,Default,,0000,0000,0000,,And it's called replay.
Dialogue: 0,0:02:34.05,0:02:35.22,Default,,0000,0000,0000,,Several years ago,
Dialogue: 0,0:02:35.24,0:02:39.22,Default,,0000,0000,0000,,scientists were looking\Nat how rats learned
Dialogue: 0,0:02:39.25,0:02:41.32,Default,,0000,0000,0000,,as they would run around a maze.
Dialogue: 0,0:02:41.34,0:02:45.80,Default,,0000,0000,0000,,And they were recording the activity\Nin the memory centers of these rats.
Dialogue: 0,0:02:45.82,0:02:48.15,Default,,0000,0000,0000,,And as the rat was running\Naround the maze,
Dialogue: 0,0:02:48.17,0:02:52.73,Default,,0000,0000,0000,,different brain cells would code\Ndifferent parts of the maze.
Dialogue: 0,0:02:52.75,0:02:56.42,Default,,0000,0000,0000,,And so if you added a tone\Nto each one of the brain cells
Dialogue: 0,0:02:56.45,0:03:00.09,Default,,0000,0000,0000,,what you would hear\Nas the rat was starting to learn the maze
Dialogue: 0,0:03:00.11,0:03:02.11,Default,,0000,0000,0000,,was the signature of that memory.
Dialogue: 0,0:03:02.13,0:03:04.17,Default,,0000,0000,0000,,So it would sound a little bit like ...
Dialogue: 0,0:03:04.20,0:03:07.70,Default,,0000,0000,0000,,(Bouncy piano music)
Dialogue: 0,0:03:07.72,0:03:11.88,Default,,0000,0000,0000,,It was this signature of learning\Nthat we could hear.
Dialogue: 0,0:03:11.90,0:03:14.63,Default,,0000,0000,0000,,But then they did something clever.
Dialogue: 0,0:03:14.65,0:03:19.24,Default,,0000,0000,0000,,They kept listening to the brain\Nas these rats fell asleep,
Dialogue: 0,0:03:19.26,0:03:21.67,Default,,0000,0000,0000,,and what they heard was remarkable.
Dialogue: 0,0:03:21.69,0:03:23.82,Default,,0000,0000,0000,,The rat, as it was sleeping,
Dialogue: 0,0:03:23.84,0:03:28.68,Default,,0000,0000,0000,,started to replay\Nthat same memory signature.
Dialogue: 0,0:03:28.70,0:03:33.07,Default,,0000,0000,0000,,But now it started to replay it\Nalmost 10 times faster
Dialogue: 0,0:03:33.09,0:03:35.24,Default,,0000,0000,0000,,than it was doing when it was awake.
Dialogue: 0,0:03:35.26,0:03:37.61,Default,,0000,0000,0000,,So now instead you would start to hear ...
Dialogue: 0,0:03:37.64,0:03:40.64,Default,,0000,0000,0000,,(Fast bouncy piano music)
Dialogue: 0,0:03:40.66,0:03:42.66,Default,,0000,0000,0000,,That seems to be the second way
Dialogue: 0,0:03:42.68,0:03:45.90,Default,,0000,0000,0000,,in which sleep can actually\Nstrengthen these memories.
Dialogue: 0,0:03:45.92,0:03:50.38,Default,,0000,0000,0000,,Sleep is actually replaying\Nand scoring those memories
Dialogue: 0,0:03:50.40,0:03:52.73,Default,,0000,0000,0000,,into a new circuit within the brain,
Dialogue: 0,0:03:52.75,0:03:55.59,Default,,0000,0000,0000,,strengthening that memory representation.
Dialogue: 0,0:03:55.61,0:03:58.94,Default,,0000,0000,0000,,The final way in which sleep\Nis beneficial for memory
Dialogue: 0,0:03:58.96,0:04:01.75,Default,,0000,0000,0000,,is integration and association.
Dialogue: 0,0:04:01.77,0:04:03.59,Default,,0000,0000,0000,,In fact, we're now learning that sleep
Dialogue: 0,0:04:03.61,0:04:06.70,Default,,0000,0000,0000,,is much more intelligent\Nthan we ever imagined.
Dialogue: 0,0:04:06.72,0:04:10.91,Default,,0000,0000,0000,,Sleep doesn't just simply\Nstrengthen individual memories,
Dialogue: 0,0:04:10.93,0:04:15.78,Default,,0000,0000,0000,,sleep will actually cleverly interconnect\Nnew memories together.
Dialogue: 0,0:04:15.80,0:04:17.01,Default,,0000,0000,0000,,And as a consequence,
Dialogue: 0,0:04:17.03,0:04:19.01,Default,,0000,0000,0000,,you can wake up the next day
Dialogue: 0,0:04:19.03,0:04:24.22,Default,,0000,0000,0000,,with a revised mind-wide\Nweb of associations,
Dialogue: 0,0:04:24.24,0:04:29.55,Default,,0000,0000,0000,,we can come up with solutions\Nto previously impenetrable problems.
Dialogue: 0,0:04:29.57,0:04:31.13,Default,,0000,0000,0000,,And this is probably the reason
Dialogue: 0,0:04:31.16,0:04:35.73,Default,,0000,0000,0000,,that you've never been told\Nto stay awake on a problem.
Dialogue: 0,0:04:35.75,0:04:39.62,Default,,0000,0000,0000,,Instead, you're told\Nto sleep on a problem,
Dialogue: 0,0:04:39.64,0:04:42.10,Default,,0000,0000,0000,,and that's exactly\Nwhat the science teaching us.