1 00:00:01.217 --> 00:00:03.540 Do you want a supercharged brain? 2 00:00:03.550 --> 00:00:05.610 Creativity is the key! 3 00:00:05.830 --> 00:00:08.419 Tango dancers' brains look up to seven years younger 4 00:00:08.419 --> 00:00:09.831 than their real age. 5 00:00:09.831 --> 00:00:14.350 Similar effects show up in visual artists and musicians. 6 00:00:15.550 --> 00:00:19.670 Even interactive gaming can turn back your biological clock a few years. 7 00:00:20.470 --> 00:00:24.470 But beware of exposing your brain to not-so-positive influences. 8 00:00:24.829 --> 00:00:28.630 Endless scrolling and screen time cause stress and headaches. 9 00:00:30.017 --> 00:00:32.156 Skip sleep, your brain will switch off! 10 00:00:32.430 --> 00:00:34.892 And if you suddenly have trouble seeing or walking, 11 00:00:34.892 --> 00:00:37.650 your brain could be in serious danger. 12 00:00:38.070 --> 00:00:41.670 One such danger is a malignant tumor called lymphoma. 13 00:00:41.750 --> 00:00:44.729 More on that now on In Good Shape. 14 00:00:58.910 --> 00:01:02.590 When Neele Fellner turned 18, life seemed perfectly OK. 15 00:01:03.110 --> 00:01:06.699 But just three weeks after her birthday, that changed dramatically. 16 00:01:09.722 --> 00:01:13.440 Neele was learning to drive at the time and during one lesson suddenly 17 00:01:13.440 --> 00:01:16.500 noticed something was wrong with her field of vision. 18 00:01:20.110 --> 00:01:23.709 I walked into a garbage container on my way home and realized that 19 00:01:23.709 --> 00:01:25.690 I couldn't see out of the corner of my eye. 20 00:01:25.870 --> 00:01:27.650 I started to panic and ran home. 21 00:01:29.319 --> 00:01:33.400 Once there, she felt one side of her face and her left arm go numb. 22 00:01:37.060 --> 00:01:41.340 I knew who to call, but was unable to type the name into my phone. 23 00:01:42.060 --> 00:01:45.080 Somehow I eventually managed it, and called her. 24 00:01:45.100 --> 00:01:48.900 And then my mom arrived, right at the same time as the ambulance. 25 00:01:51.680 --> 00:01:55.480 She was taken straight to hospital, where she underwent weeks of tests 26 00:01:55.480 --> 00:01:57.180 to determine the cause. 27 00:02:04.390 --> 00:02:08.110 At one point she had a minor relapse, which involved the return 28 00:02:08.120 --> 00:02:10.010 of neurological dysfunction. 29 00:02:10.150 --> 00:02:15.440 They then immediately conducted a biopsy, and a week later came the diagnosis: 30 00:02:15.440 --> 00:02:18.550 Neele had a lymphoma in her central nervous system. 31 00:02:19.750 --> 00:02:23.590 The lymphoma was located in two places in her brain and one of the 32 00:02:23.590 --> 00:02:25.889 tumors was pressing on the optic nerve. 33 00:02:27.440 --> 00:02:31.310 Lymphoma develops when certain white blood cells that usually fight 34 00:02:31.310 --> 00:02:34.660 viruses and bacteria undergo abnormal changes. 35 00:02:36.100 --> 00:02:40.100 These lymphocytes multiply uncontrollably and can cause damage 36 00:02:40.100 --> 00:02:43.900 to healthy tissue and can potentially enter the brain. 37 00:02:44.910 --> 00:02:47.419 The lymphoma cells are usually blocked by what's called 38 00:02:47.430 --> 00:02:49.330 the blood-brain barrier. 39 00:02:51.680 --> 00:02:54.262 But researchers suspect that chronic inflammation 40 00:02:54.262 --> 00:02:58.060 or immune system disorders could disable this mechanism. 41 00:03:00.630 --> 00:03:04.190 In the case of Neele Fellner, her diagnosis led to her being 42 00:03:04.190 --> 00:03:07.125 transferred to a specialized tumor center. 43 00:03:09.139 --> 00:03:13.500 She then received immunotherapy, followed by the decisive next phase: 44 00:03:13.500 --> 00:03:16.961 high-dose chemotherapy, which is 8 to 10 times stronger 45 00:03:16.961 --> 00:03:18.724 than a regular treatment. 46 00:03:20.190 --> 00:03:24.030 The critical issue with this high-dose chemotherapy is that 47 00:03:24.030 --> 00:03:27.870 it destroys the bone marrow, the stem cells and blood-cell creation. 48 00:03:28.590 --> 00:03:31.610 So we collect stem cells prior to the chemotherapy. 49 00:03:33.680 --> 00:03:37.600 Stem cells are the precursors of all blood cells, and are produced 50 00:03:37.600 --> 00:03:38.860 in bone marrow. 51 00:03:41.330 --> 00:03:44.890 Patients are first given medication that stimulates stem cells to move 52 00:03:44.890 --> 00:03:46.110 into the blood. 53 00:03:46.430 --> 00:03:49.910 They're then collected via a blood filtration process before being 54 00:03:49.910 --> 00:03:52.730 frozen and returned later to the body. 55 00:03:56.130 --> 00:03:59.810 Following the high-dose chemotherapy, Neele Fellner was given back her 56 00:03:59.810 --> 00:04:01.430 frozen stem cells. 57 00:04:01.450 --> 00:04:04.941 And immediately after the treatment, the tumors had regressed, 58 00:04:04.941 --> 00:04:08.430 with no trace of the lymphoma now detectable. 59 00:04:12.110 --> 00:04:15.150 She currently still has to go to the clinic for follow-up checks 60 00:04:15.150 --> 00:04:16.550 every six months. 61 00:04:16.550 --> 00:04:19.700 Her mother frequently accompanies her when she talks to the doctor. 62 00:04:22.240 --> 00:04:25.720 This current follow-up is about detecting a relapse or recurrence. 63 00:04:25.880 --> 00:04:28.570 But everything's looking good, and the tumor is gone. 64 00:04:32.577 --> 00:04:36.954 It's always nerve-wracking, so it's a huge relief when everything's OK. 65 00:04:39.050 --> 00:04:42.320 Thanks to high-dose chemotherapy, patients with a lymphoma in the 66 00:04:42.320 --> 00:04:46.070 central nervous system now have a very good chance of being cured. 67 00:04:48.670 --> 00:04:51.020 Over 80 percent are cured in the long term. 68 00:04:51.020 --> 00:04:54.470 And if you've made it through three or four years, the likelihood of the 69 00:04:54.480 --> 00:04:57.650 lymphoma returning is extremely low. 70 00:04:58.320 --> 00:05:03.040 The doctor then wishes his patient all the best until they meet again 71 00:05:03.050 --> 00:05:04.220 in six months' time. 72 00:05:06.640 --> 00:05:09.040 It's given me a whole new outlook. 73 00:05:09.050 --> 00:05:12.830 I appreciate life so much more, and minor problems become unimportant. 74 00:05:13.080 --> 00:05:15.660 I'm just grateful every day for waking up healthy. 75 00:05:19.830 --> 00:05:23.230 The brain remains one of science's greatest mysteries. 76 00:05:23.390 --> 00:05:25.930 We still don't know how it stores all those memories. 77 00:05:26.550 --> 00:05:29.710 Or retrieves vast amounts of information in an instant. 78 00:05:30.310 --> 00:05:33.260 How it sparks emotions and sensations. 79 00:05:33.270 --> 00:05:35.890 and makes those all-important decisions. 80 00:05:35.910 --> 00:05:38.089 So what we do know! 81 00:05:41.560 --> 00:05:46.279 For the brain's 170 billion workers, it's a day much like any other. 82 00:05:47.110 --> 00:05:51.190 The heads of neurons touch the feet of other neurons, forming synapses. 83 00:05:51.550 --> 00:05:53.020 That's how they communicate. 84 00:05:53.029 --> 00:05:56.830 Meanwhile, glial cells supply them with nutrients and fluids. 85 00:05:58.600 --> 00:06:03.350 Nobody suspects yet, but the peace will be short-lived. 86 00:06:03.350 --> 00:06:07.350 Deep inside the brain is the thalamus...a kind of relay station 87 00:06:07.350 --> 00:06:09.580 for most sensory information. 88 00:06:09.589 --> 00:06:12.660 Unimportant details get swept under the table. 89 00:06:12.670 --> 00:06:14.820 But suddenly-- panic breaks out! 90 00:06:14.830 --> 00:06:17.660 The highly strung amygdala has spotted something that 91 00:06:17.670 --> 00:06:20.050 evokes unpleasant emotions. 92 00:06:21.460 --> 00:06:24.620 And the hippocampus starts calling up bad memories. 93 00:06:27.529 --> 00:06:31.610 Just in case, the hypothalamus prepares the body to make a run for 94 00:06:31.610 --> 00:06:35.250 it by instructing the pituitary gland to pump chemical messengers 95 00:06:35.250 --> 00:06:36.710 into the bloodstream. 96 00:06:38.800 --> 00:06:42.794 Gradually, the news spreads throughout the entire neurological complex, 97 00:06:42.794 --> 00:06:46.560 and is processed by a wide range of different departments. 98 00:06:49.930 --> 00:06:52.839 The visual information is examined in detail. 99 00:06:52.850 --> 00:06:56.029 Options for averting danger are analyzed. 100 00:06:56.050 --> 00:06:59.230 The motor cortex starts working on an escape plan. 101 00:07:03.810 --> 00:07:07.850 Language experts get busy trying to name the spider species. 102 00:07:09.820 --> 00:07:12.980 Other departments are trying to assess the situation. 103 00:07:14.310 --> 00:07:16.430 How are people around us reacting? 104 00:07:16.430 --> 00:07:18.820 Maybe the spider is actually kind of cute? 105 00:07:18.830 --> 00:07:21.810 What other options are there to deal with the situation? 106 00:07:23.090 --> 00:07:26.410 Meanwhile, in the prefrontal cortex, the boss is sitting in 107 00:07:26.410 --> 00:07:27.790 the executive suite. 108 00:07:28.850 --> 00:07:32.130 But it's hard to say exactly who's making the final call. 109 00:07:32.130 --> 00:07:36.330 As is often the case, a lot of units are involved and good decisions 110 00:07:36.330 --> 00:07:38.550 are usually down to teamwork. 111 00:07:39.500 --> 00:07:42.080 It takes less than a second to react. 112 00:07:42.080 --> 00:07:44.770 The motor cortex initiates movements. 113 00:07:44.780 --> 00:07:48.660 Signals are transmitted from the oldest department, the brain stem, 114 00:07:48.660 --> 00:07:51.440 through the spinal cord to the rest of the body. 115 00:07:51.950 --> 00:07:55.090 The lungs are instructed to take a deep breath. 116 00:07:56.350 --> 00:07:58.900 And then it's the cerebellum's turn to shine. 117 00:07:58.910 --> 00:08:02.070 It's where complex sequences of movements are trained 118 00:08:02.070 --> 00:08:03.970 and precisely coordinated. 119 00:08:05.360 --> 00:08:08.520 With the help of a pincer grip, the spider is grabbed by a leg 120 00:08:08.520 --> 00:08:10.380 and transported into the garden. 121 00:08:11.400 --> 00:08:13.300 Danger has been averted! 122 00:08:17.220 --> 00:08:20.160 But the next drama is already brewing. 123 00:08:20.670 --> 00:08:23.990 Just another long and strenuous work day in our brain. 124 00:08:25.190 --> 00:08:28.090 Though many processes are still a mystery. 125 00:08:28.550 --> 00:08:31.910 This is one company that doesn't give up its secrets easily. 126 00:08:35.150 --> 00:08:38.020 Sport is great for your body, and your brain! 127 00:08:38.020 --> 00:08:40.070 But chose your sport wisely. 128 00:08:40.070 --> 00:08:43.230 Those soccer headers don't look all that safe! 129 00:08:43.230 --> 00:08:47.410 One study of amateur footballers found damage and abnormalities in 130 00:08:47.429 --> 00:08:49.530 specific parts of the brain. 131 00:08:51.210 --> 00:08:55.660 And athletes with this brain damage scored worst on word-recall tests! 132 00:08:57.429 --> 00:09:01.710 Another study found similar damage in American Football players, 133 00:09:01.710 --> 00:09:04.410 caused by constant head-on tackles and collisions. 134 00:09:04.410 --> 00:09:07.010 And a blow to the head really hurts! 135 00:09:07.550 --> 00:09:10.350 The brain itself has no pain receptors. 136 00:09:10.350 --> 00:09:14.350 Headaches are caused by irritation of the membranes and blood vessels 137 00:09:14.350 --> 00:09:17.826 and the activation of nerves that transmit pain signals. 138 00:09:20.559 --> 00:09:24.200 Magdalena Schmitt is 15 and a 10th-grader. 139 00:09:24.210 --> 00:09:27.513 She's always loved playing handball but for the past year, 140 00:09:27.513 --> 00:09:30.648 excruciating pain has gotten in the way of her hobby: 141 00:09:33.447 --> 00:09:36.230 It was a migraine and I felt terrible. 142 00:09:36.230 --> 00:09:39.070 I couldn't concentrate anymore and felt nauseous. 143 00:09:39.070 --> 00:09:40.530 I couldn't do anything, really. 144 00:09:42.120 --> 00:09:46.440 At first I had one a week, but now it's three or four. 145 00:09:47.090 --> 00:09:50.480 I've often had to cancel handball training or meeting up with friends. 146 00:09:53.520 --> 00:09:56.840 Magdalena suffers from tension headaches and migraines. 147 00:09:57.985 --> 00:10:01.160 They are the two most common forms of chronic headaches, 148 00:10:01.160 --> 00:10:05.130 although researchers have yet to fully understand how they come about. 149 00:10:08.309 --> 00:10:11.100 Migraines are believed to be caused by an overstimulation 150 00:10:11.110 --> 00:10:13.210 of the brainstem. 151 00:10:13.210 --> 00:10:16.830 The resulting release of chemical messengers leads to inflammation and 152 00:10:16.840 --> 00:10:21.070 blood vessel dilation, which explains the characteristic throbbing pain. 153 00:10:21.790 --> 00:10:24.290 The main trigger for headaches in general is stress. 154 00:10:24.309 --> 00:10:27.425 But they're also influenced by hormonal changes and, 155 00:10:27.425 --> 00:10:30.830 especially in the case of migraines, genetic predisposition. 156 00:10:31.350 --> 00:10:33.740 This pain clinic has been helping people with headaches 157 00:10:33.740 --> 00:10:35.100 for over 30 years. 158 00:10:35.688 --> 00:10:39.141 Dr. Britta Fürderer and her team have also seen a rise in the number 159 00:10:39.141 --> 00:10:41.830 of children and teenagers coming here for treatment. 160 00:10:46.280 --> 00:10:50.040 In recent years we've had a lot of young people citing increased 161 00:10:50.040 --> 00:10:52.200 screen time as triggers or 'stressors'. 162 00:10:54.150 --> 00:10:59.670 But there's also emotional strain, irregular eating habits, 163 00:10:59.670 --> 00:11:03.350 and especially insufficient exercise and increasing pressure to perform. 164 00:11:10.960 --> 00:11:14.120 Magdalena took part in a 2-week program 165 00:11:14.120 --> 00:11:16.740 at the pain clinic specifically designed for young people. 166 00:11:16.870 --> 00:11:20.630 In her case, the headaches mainly come from schoolwork-related stress. 167 00:11:22.100 --> 00:11:25.660 There's one key message for patients to take in when they begin treatment, 168 00:11:25.940 --> 00:11:28.120 especially for migraine sufferers. 169 00:11:32.609 --> 00:11:37.962 It's vital for them to understand that migraines are a part of them. 170 00:11:42.000 --> 00:11:46.960 They'll always have this predisposition but they can influence 171 00:11:46.960 --> 00:11:50.179 the frequency of attacks by altering their lifestyle. 172 00:11:55.309 --> 00:11:58.670 Patients attend psychological counselling sessions to learn how 173 00:11:58.670 --> 00:12:02.630 to cope with their condition and how to avoid getting tension headaches 174 00:12:02.630 --> 00:12:04.290 or migraine attacks. 175 00:12:07.550 --> 00:12:11.790 Another major aspect is establishing a daily structure that includes 176 00:12:11.790 --> 00:12:14.450 breaks and that works with the condition. 177 00:12:18.040 --> 00:12:21.720 The hard part is sticking to it and constantly reminding yourself 178 00:12:21.720 --> 00:12:22.886 to do that. 179 00:12:25.950 --> 00:12:29.710 To interrupt or alleviate acute attacks, many people turn 180 00:12:29.710 --> 00:12:33.510 to painkillers, in the case of migraines: triptans. 181 00:12:34.350 --> 00:12:37.470 But this kind of medication should not be taken too often. 182 00:12:37.910 --> 00:12:41.033 The general rule is a maximum of 10 days per month: 183 00:12:45.987 --> 00:12:48.590 You might offer your brain the option 184 00:12:48.590 --> 00:12:50.500 of immediately responding to an approaching 185 00:12:50.500 --> 00:12:53.160 or already present headache by taking painkillers. 186 00:12:56.482 --> 00:13:00.690 And if you do it too often, there's a risk of the brain learning from that. 187 00:13:01.920 --> 00:13:04.470 And with the brain then expecting painkillers, the urge to reach 188 00:13:04.480 --> 00:13:06.210 for them becomes stronger. 189 00:13:08.429 --> 00:13:11.729 Exercise and sufficient breaks are important and above all: 190 00:13:11.729 --> 00:13:15.710 regular meals, because low blood sugar and dehydration 191 00:13:15.710 --> 00:13:17.600 can also trigger headaches. 192 00:13:20.190 --> 00:13:25.429 Relaxation exercises help patients to unwind, while physiotherapy can ease 193 00:13:25.429 --> 00:13:27.490 pain caused by tense muscles. 194 00:13:31.280 --> 00:13:34.140 Magdalena now keeps a headache diary. 195 00:13:34.630 --> 00:13:37.489 While there are still often days when she has attacks, 196 00:13:37.489 --> 00:13:39.650 they're less intense than before. 197 00:13:40.490 --> 00:13:43.690 Her hope is that one day, she'll have the headaches under sufficient 198 00:13:43.690 --> 00:13:47.809 control to be able to fully enjoy all of her favorite activities. 199 00:13:52.280 --> 00:13:55.330 Young people are getting more headaches these days. 200 00:13:55.480 --> 00:13:58.620 One big reason is a lack of exercise. 201 00:13:58.620 --> 00:14:01.710 Studies show that physical activity can cut the risk. 202 00:14:03.610 --> 00:14:07.370 Add stress at school and at home, plus hours of screen time, 203 00:14:07.370 --> 00:14:08.790 and the problem grows. 204 00:14:09.910 --> 00:14:13.022 And researchers warn that there are even more dangers hiding 205 00:14:13.022 --> 00:14:15.068 in social media and AI. 206 00:14:16.272 --> 00:14:21.415 So could that mean that we're actually getting dumber? 207 00:14:21.870 --> 00:14:25.145 Could people increasingly staring idly at their phones 208 00:14:25.145 --> 00:14:28.950 and other screens explain the decline in IQ in recent years? 209 00:14:29.310 --> 00:14:31.370 Some researchers think so. 210 00:14:31.390 --> 00:14:36.973 They say that, unlike in previous decades, human intelligence is no longer increasing 211 00:14:36.973 --> 00:14:39.990 and that digital media may be partly to blame for what 212 00:14:39.990 --> 00:14:42.111 they call "brain rot". 213 00:14:43.720 --> 00:14:47.360 When you rely on others for help, you stop doing things on your own. 214 00:14:47.880 --> 00:14:50.940 And when you stop doing something, you get out of practice. 215 00:14:54.070 --> 00:14:57.430 So that might suggest that the decline in intelligence level 216 00:14:57.430 --> 00:15:00.630 reflects people forgetting how to actively use their brain. 217 00:15:05.870 --> 00:15:09.870 A trend that could worsen in the age of AI. 218 00:15:09.870 --> 00:15:13.990 Neurobiologist Dr. Christoph Krick warns against delegating too many 219 00:15:13.990 --> 00:15:18.030 everyday tasks to a computer, stressing that consistent 220 00:15:18.030 --> 00:15:21.290 brain training is key to retaining our mental sharpness. 221 00:15:25.810 --> 00:15:29.402 What you actually experience, what you do and achieve yourself 222 00:15:29.402 --> 00:15:34.480 is what trains your brain, whereas simply consuming things doesn't. 223 00:15:36.950 --> 00:15:41.710 For example: a baby will learn a lot of social skills by interacting 224 00:15:41.710 --> 00:15:43.237 with its parents. 225 00:15:45.840 --> 00:15:49.488 But a toddler will not learn much from staring at a screen. 226 00:15:50.645 --> 00:15:54.390 Dr. Krick runs a special workshop where young people can learn more 227 00:15:54.390 --> 00:15:56.330 about how the brain works. 228 00:15:56.470 --> 00:16:01.150 They also conduct experiments, with this one focusing on reaction times. 229 00:16:01.870 --> 00:16:05.888 The use of colored signals helps them to see which regions of the brain respond 230 00:16:05.888 --> 00:16:08.068 and how quickly. 231 00:16:12.870 --> 00:16:16.310 Exercise has an especially positive impact on reaction speed. 232 00:16:18.040 --> 00:16:22.480 In our experiment involving multiple colors, green and yellow, we also see 233 00:16:22.480 --> 00:16:25.020 cognitive skills being engaged. 234 00:16:26.630 --> 00:16:29.950 In the frontal lobe, for example, which is crucial for intelligence. 235 00:16:33.440 --> 00:16:36.760 Declining intelligence may pose a challenge for the future. 236 00:16:36.960 --> 00:16:40.563 Shorter attention spans and weaker reading skills combined 237 00:16:40.563 --> 00:16:43.590 with complex tasks can make it harder to meet academic 238 00:16:43.590 --> 00:16:45.330 or professional expectations. 239 00:16:46.960 --> 00:16:50.600 Regular brain workouts can help and even guard against illnesses 240 00:16:50.600 --> 00:16:52.020 as you age. 241 00:16:56.270 --> 00:17:00.230 By doing this you build up mental power that then supports you 242 00:17:00.230 --> 00:17:04.190 as your brain ages, for example, or if it's affected by dementia. 243 00:17:07.520 --> 00:17:10.960 So people who develop strong cognitive reserves over their 244 00:17:10.960 --> 00:17:13.369 lifetime are in a far better position. 245 00:17:16.420 --> 00:17:20.800 In this case, AI could still prove useful for training purposes. 246 00:17:21.170 --> 00:17:25.470 Meaning: reverse roles with your chatbot of choice and have it ask the 247 00:17:25.470 --> 00:17:28.250 questions, which you then have to ponder. 248 00:17:28.790 --> 00:17:33.150 A daily curriculum of learning challenges to keep your mind active. 249 00:17:36.550 --> 00:17:41.830 Friends, co-workers, even a stranger on the bus, can boost your learning, 250 00:17:41.830 --> 00:17:45.430 thanks to brain activity triggered by social interaction. 251 00:17:47.070 --> 00:17:50.080 New connections give memory a big boost! 252 00:17:50.350 --> 00:17:53.950 And it's no secret that exercise helps you remember everything 253 00:17:53.950 --> 00:17:56.330 from vocabulary to math formulas. 254 00:17:57.070 --> 00:18:01.710 But don't worry, there's good news for the shy or less sporty among you! 255 00:18:03.920 --> 00:18:07.880 Imagine being able to study in your sleep, without any time pressure 256 00:18:07.900 --> 00:18:09.430 or late-night cramming. 257 00:18:09.440 --> 00:18:11.540 Sounds like a dream! 258 00:18:11.760 --> 00:18:12.910 But only a dream? 259 00:18:12.920 --> 00:18:17.310 Nicolas Lutz from the University of Munich has examined the phenomenon 260 00:18:17.310 --> 00:18:19.811 of sleep and its effects on the body and mind 261 00:18:19.811 --> 00:18:22.869 and many questions remain unanswered. 262 00:18:25.220 --> 00:18:27.741 These experiments look at memory functions. 263 00:18:27.741 --> 00:18:31.481 Test subjects were asked to learn pairs of words that have little in common, 264 00:18:31.481 --> 00:18:35.260 such as "apple" and "forest" or "castle" and "owl". 265 00:18:36.790 --> 00:18:40.194 They were then either sent to bed or asked to stay awake, 266 00:18:40.194 --> 00:18:45.614 under controlled conditions, meaning: no caffeine, dimmed lights 267 00:18:45.614 --> 00:18:47.930 and no stimulating games or movies. 268 00:18:50.260 --> 00:18:54.080 After spending the following night at home to get some proper rest, 269 00:18:54.100 --> 00:18:57.420 they were all then given a test by the researchers to see how well they 270 00:18:57.420 --> 00:19:00.900 still remembered those word pairs from two days previously. 271 00:19:05.510 --> 00:19:09.230 What we found is that sleep helps memory consolidation. 272 00:19:11.359 --> 00:19:16.240 And in particular, it reinforces weak associations between words. 273 00:19:21.412 --> 00:19:26.316 After sleeping, participants remembered up to 25 percent more 274 00:19:26.316 --> 00:19:28.799 than those who had to stay awake. 275 00:19:36.510 --> 00:19:40.510 That's because while we're asleep the hippocampus, the brain's short-term 276 00:19:40.510 --> 00:19:44.470 storage unit, shifts new information into long-term memory. 277 00:19:44.990 --> 00:19:48.510 If it didn't, what we learn would rapidly disappear. 278 00:19:48.990 --> 00:19:53.330 Short-term memory normally only hangs onto things for 30 seconds max. 279 00:19:53.330 --> 00:19:55.388 It's the shift to long-term memory 280 00:19:55.388 --> 00:19:58.080 that makes knowledge permanently available. 281 00:20:01.310 --> 00:20:06.536 Typically 20 to 40 minutes after we nod off, we hit our first deep-sleep phase, 282 00:20:06.536 --> 00:20:09.190 the phase that is crucial for learning. 283 00:20:10.830 --> 00:20:13.630 The heart and lungs slow down, and our blood pressure 284 00:20:13.630 --> 00:20:15.290 and body temperature drop. 285 00:20:15.770 --> 00:20:20.109 The brain largely tunes out from the outside world but is extremely busy, 286 00:20:20.109 --> 00:20:23.750 sorting and consolidating information taken in during the day. 287 00:20:23.750 --> 00:20:27.580 So: while we sleep, the brain really does store what we've learned. 288 00:20:29.170 --> 00:20:31.550 A process that we can actively support? 289 00:20:31.940 --> 00:20:35.863 A question that neurobiologist Jürgen Kornmeier is trying to answer, 290 00:20:35.863 --> 00:20:38.800 using experiments with fragrances! 291 00:20:39.670 --> 00:20:43.820 Participants in his study learned Japanese vocabulary for three days, 292 00:20:43.820 --> 00:20:46.380 with a mysterious envelope on their desk. 293 00:20:51.710 --> 00:20:55.090 The envelopes for one group contained rose-scented granules, 294 00:20:55.090 --> 00:20:58.050 the other group's: neutral-smelling scraps of paper. 295 00:20:58.050 --> 00:21:02.138 And the test subjects also kept the envelopes next to them while in bed. 296 00:21:05.030 --> 00:21:09.481 When we reintroduce the rose scent, the sleeping brain remembers 297 00:21:09.481 --> 00:21:11.000 the vocabulary it's learned. 298 00:21:11.619 --> 00:21:14.980 And then there's a high likelihood of those words being transferred 299 00:21:14.980 --> 00:21:16.900 to the long-term memory. 300 00:21:18.590 --> 00:21:23.150 Lo and behold: the rose-scent group learned 8.5 percent more words. 301 00:21:23.150 --> 00:21:25.530 Ah, the sweet smell of success! 302 00:21:26.950 --> 00:21:30.510 The scent seems to be saying to the brain: do not forget this! 303 00:21:33.470 --> 00:21:37.580 And brain scans confirm that scents activate the hippocampus during 304 00:21:37.590 --> 00:21:39.390 the deep-sleep phase. 305 00:21:39.830 --> 00:21:43.100 If your brain has linked information to a scent during the day, 306 00:21:43.100 --> 00:21:46.393 the same scent can help to boost memory storage at night. 307 00:21:47.830 --> 00:21:51.590 The great thing about using scent is that it works at home 308 00:21:51.590 --> 00:21:54.226 and our research has made a key contribution here. 309 00:21:55.990 --> 00:21:58.770 But can we learn new things while asleep? 310 00:21:59.460 --> 00:22:03.300 By having Japanese vocabulary playing in the background, for example? 311 00:22:03.619 --> 00:22:07.140 Tests have been conducted but with underwhelming results. 312 00:22:07.460 --> 00:22:11.869 You can't learn complex information like a language while asleep. 313 00:22:16.540 --> 00:22:19.359 You do still have to learn the vocabulary. 314 00:22:19.660 --> 00:22:22.210 But it might work a bit more effectively if you use 315 00:22:22.220 --> 00:22:25.670 the scent trick. 316 00:22:27.163 --> 00:22:29.310 And it doesn't have to be roses. 317 00:22:29.310 --> 00:22:34.470 Lemons work just as well, as does lavender or mint, basically anything, 318 00:22:34.470 --> 00:22:36.770 provided it's a smell we like. 319 00:22:38.180 --> 00:22:41.340 But how can we consolidate what we've learned while asleep? 320 00:22:45.500 --> 00:22:48.210 Having the scent for at least three nights can indeed 321 00:22:48.220 --> 00:22:49.840 boost learning efficiency. 322 00:22:50.380 --> 00:22:54.220 We've not yet tested what happens after four, five or six nights. 323 00:22:58.910 --> 00:23:02.350 The old myth of putting a book under your pillow can actually help, 324 00:23:03.630 --> 00:23:06.511 provided you've read it beforehand. 325 00:23:12.730 --> 00:23:15.630 Your brain doesn't just lock in memories while you sleep. 326 00:23:15.650 --> 00:23:18.736 It also clears out harmful waste, 327 00:23:18.736 --> 00:23:21.790 takes stock of the day, and regenerates. 328 00:23:22.369 --> 00:23:25.224 A good night's rest makes us more focused and alert, 329 00:23:25.224 --> 00:23:29.420 sharpening reaction times and problem solving skills. 330 00:23:29.420 --> 00:23:31.570 So: Let's get more sleep! 331 00:23:33.688 --> 00:23:38.570 Larena Hees is a student and a world-beater in the highly demanding sport 332 00:23:38.570 --> 00:23:41.109 of mountain bike trials. 333 00:23:42.580 --> 00:23:45.780 In the past, she'd fall asleep at her desk after from training. 334 00:23:46.140 --> 00:23:49.859 But then she started powernapping, taking a 20-minute doze before 335 00:23:49.859 --> 00:23:51.160 hitting the books. 336 00:23:53.740 --> 00:23:57.506 After a power nap, I feel a lot more focused and alert. 337 00:23:58.990 --> 00:24:02.430 The point of powernapping is to bounce back fast from a lull 338 00:24:02.430 --> 00:24:06.590 in energy levels, basically a brief recharge for your body and mind. 339 00:24:08.260 --> 00:24:12.098 It's a short period of sleep lasting between 5 and 20 minutes, 340 00:24:12.098 --> 00:24:16.720 in contrast to the classic siesta of at least half an hour. 341 00:24:20.020 --> 00:24:23.151 The University of Tübingen has a special sleep clinic, 342 00:24:23.151 --> 00:24:25.492 run by Dr. Daniel Sippel. 343 00:24:26.230 --> 00:24:29.470 He says: if you're feeling tired at lunchtime and are able 344 00:24:29.470 --> 00:24:31.690 to take a powernap, then do so! 345 00:24:35.770 --> 00:24:39.530 There's been pretty extensive research into powernapping. 346 00:24:39.530 --> 00:24:43.690 It has positive effects for a range of areas: concentration, memory 347 00:24:44.010 --> 00:24:47.090 and also creativity and physical performance. 348 00:24:48.660 --> 00:24:51.660 Specialists have recommended powernaps at the workplace 349 00:24:51.660 --> 00:24:53.200 due to that effectiveness. 350 00:24:53.740 --> 00:24:57.180 Surveys show that the majority of employees would sometimes fancy 351 00:24:57.180 --> 00:25:01.220 taking a brief snooze, with a quarter saying they'd like to regularly. 352 00:25:02.854 --> 00:25:06.100 A lunchtime nap is essentially a good thing for a lot of people 353 00:25:06.100 --> 00:25:07.720 but not everyone. 354 00:25:07.720 --> 00:25:10.863 People who have severe difficulty falling and staying asleep 355 00:25:10.863 --> 00:25:12.609 should probably not powernap. 356 00:25:14.270 --> 00:25:17.390 For healthy sleepers, there are more pros than cons. 357 00:25:18.580 --> 00:25:22.380 A study in the US shows that pilots' alertness and reaction times 358 00:25:22.380 --> 00:25:24.442 improved after powernaps. 359 00:25:25.580 --> 00:25:28.700 Down on the ground, they can help to prevent accidents 360 00:25:28.700 --> 00:25:30.119 for the same reason. 361 00:25:32.260 --> 00:25:36.460 A French survey suggests they make it easier to solve complex problems. 362 00:25:38.109 --> 00:25:41.869 And researchers in Greece found that occasional powernaps lower the risk 363 00:25:41.869 --> 00:25:44.530 of death from cardiovascular diseases, 364 00:25:44.530 --> 00:25:47.850 so also benefiting the body in the long term. 365 00:25:50.900 --> 00:25:53.290 You can't beat a midday snooze! 366 00:25:53.290 --> 00:25:55.128 Just don't forget to set that alarm, 367 00:25:55.128 --> 00:25:57.005 you wouldn’t want to miss the next edition 368 00:25:57.005 --> 00:25:58.339 of In Good Shape! 369 00:25:58.339 --> 00:25:59.740 See you soon!
Did you mean: power napping scent for brain dw
人工智慧概述
小睡是一種短暫的睡眠，理想時間為 10-30 分鐘，旨在透過讓大腦休息而不進入深度睡眠，快速提升警覺性、專注力、記憶力和情緒，從而避免昏昏沉沉（睡眠慣性）。小睡由詹姆斯馬斯 (James Maas) 提出，這種提神醒腦的睡眠有助於對抗午後疲勞，提高工作效率、創造力和壓力水平。例如，較長時間的小睡可以增強警覺性（20 分鐘）和提升問題解決能力（60-90 分鐘），但為了避免深度睡眠問題，短時間的小睡（10-20 分鐘）是最佳選擇。
A power nap is
a short sleep, ideally 10-30 minutes, designed to quickly boost alertness, focus, memory, and mood by resting the mind without entering deep sleep, which prevents grogginess (sleep inertia). Coined by James Maas, this revitalizing snooze helps combat afternoon fatigue and improves performance, creativity, and stress levels, with benefits like enhanced alertness (20 mins) and better problem-solving (60-90 mins) for longer naps, though short naps (10-20 mins) are best to avoid deep sleep issues. 