Use the stages of sleep to learn more effectively

Use the stages of sleep to learn more effectively

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sleep to learn

 

Hi, English speakers who want to Learn French 🙂 !

In this article I share with you the fact of using the stages of sleep to learn more effectively.

 

sleep to learn

 

Reactivating memory during the slow wave sleep (SWS) influences the consolidation of newly acquired knowledge. These reactivations occur spontaneously during sleep but can also be triggered by clues, this is the Targeted Reactivation Memory (TRM).

Does this technique can improve vocabulary learning ?

The recall performance for words with (auditory) cues during sleep versus non-cues during sleep are significantly influenced by the duration of the REM (Rapid Eye Movement) sleep. Participants with a significant duration of REM sleep show a significant benefit for the words with cues (auditory) versus without cues. While participants with little or no REM sleep have a significant effect in the opposite direction. The REM sleep after the SWS improves the consolidation of the memory, for example for new vocabulary.

Storage of the memory would benefit optimally from a cyclic succession of SWS and REM sleep.

 

The method

Word Learning Task and Post-Nap Test

For example: to associate the word dreep (an invented word) with a picture (example : an apple) and a sound semantically connected to this picture (the sound of someone who eats an apple).

1st phase : presented each sound-picture association to become familiar with.

2nd phase : in addition to the association sound-picture presentation of the word.

Instructions : to retain the association sound-picture.

3rd phase : quick recall task with gradual cues for each word. The picture is not presented, only the sound is presented.

Test phase after nap : similar procedure.

 

Sound-Cues version

sleep to learn
Sound-Cues version of experimental task. Participants learned associations among written novel words, object images, and associated environmental sounds. The environmental sounds were used as cues during the speeded recall task and also presented covertly during the afternoon nap.

The same general procedure.

The difference is : to learn the meaning of words rather than the writing of the word.

1st phase : auditively presented a word, example : clambil (an invented word)

2nd phase : word presented simultaneously with a picture and its transcription (example : a picture of an apple picture with the word Apple writing below).

Instructions : learn the association between the picture of the apple and the word clambil.

3rd phase : quick recall task with gradual cues for each word. The word recalled (example : apple is introduced gradually : A, Ap, App with a visual noise.

Test phase after nap: similar procedure.

 

Word-Cues version

Word-Cues version of experimental task. Participants learned associations between spoken novel words and object images. The spoken words were used as cues during the speeded recall task and also presented covertly during the afternoon nap.

The same general procedure.

The difference is : to learn the meaning of words rather than the writing of the word.

1st phase : auditively presented a word, example : clambil.

2nd phase : word presented simultaneously with a picture and its transcription (example a picture of an apple with Apple writing below).

Instructions : learn the association between the apple picture and the word clambil.

3rd phase : quick recall task with gradual cues for each word. The word recalled (example : apple is introduced gradually : A, Ap, App with a visual noise.

Test phase after nap: similar procedure.

 

 

Results

The influence of the TMR on the memory systematically varies with the duration of REM sleep.

Participants who achieved greater amounts of paradoxical sleep last part of the afternoon sleep period showed the expected benefit of memory for marked objects, while participants who achieved less paradoxical sleep showed the inverse model of results, with better precision for non-cues items. For certain types of learning such as vocabulary acquisition, reactivation the SWS may be unsuitable if it is not followed by REM sleep. Subsequent REM sleep may be required to stabilize and integrate reactivated memory traces into pre-existing networks.

 

Listen to podcasts/movies of your target language during sleep !

sleep to learn

 

Here is the article

Batterink, L. J., Westerberg, C. E., & Paller, K. A. (2017). Vocabulary learning benefits from REM after slow-wave sleep. Neurobiology of learning and memory, 144, 102-113.

 

Thanks for reading this article 🙂

What do you want to learn about the French language? What are your needs ?

Tell me in the comments, I will write an article about it !

Thomas Ricomard

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