Good sleep, good learning, good life

Dr Piotr Wozniak, July 2000 (updated)

Foreword
I have for years been interested in sleep research due to my professional involvement in memory and learning. This article attempts to produce a synthesis of what is known about sleep with a view to practical applications, esp. in people who need top-quality sleep for their learning or creative achievements. Neurophysiology of sleep is an explosively growing branch of science. Many theories that are currently contested will soon be forgotten as a result of new findings. Consequently, this text is likely to grow old very quickly. Yet some basic truths about sleep are well-established, and practical conclusions can be drawn with the benefit to human creativity and intellectual accomplishment. In this text, I provide some links to research papers and popular-scientific articles that advocate disparate and contradictory theories. Please consult other sources to be certain you do not to get a one-sided view! This article includes some indications on how to use free running sleep in the treatment of insomnia, hypersomnia, advanced and delayed phase shift syndromes, and some other sleep disorders. If your own experience can contribute to the ideas presented herein, I will gladly hear from you (esp. in the context of learning and creativity).

Contents:
* Sleep deprivation in society
* Function of sleep
* Two component model of sleep regulation
* Free running sleep
* Alarm clock
* Physiology of sleep
* Lark-owl misconception
* Delayed sleep phase syndrome
* Insomnia and hypersomnia
* Napping
* Learning during sleep
* Alcohol
* Caffeine
* Cigarettes
* Exercise
* Myths and facts
* Summary
* References
* Links
* FAQ