RICHARD WISEMAN ~ NIGHT SCHOOL ~ 2014

~ OA-YSFATOED-A-AQOTTISD ~ On Average – You Sleep For A Third Of Each Day – And – A Quarter Of This Time Is Spent Dreaming

~ ENYEOAEJ-TIHY-T-F-A-B-WYAA ~ Each Night You Embark On An Extraordinary Journey – That Influences How You – Think – Feel – And – Behave – When You Are Awake

~ IW-T-F-HM-A-PIAHSTCAWTNNS-TEOSDIHACIOOL ~ Increased Workloads – Twenty-Four-Hour Media – And – Permanent Internet Access Has Combined To Create A World That Now Never Sleeps – This Epidemic Of Sleep Deprivation Is Having A Catastrophic Impact On Our Lives

~ PSH-RP-PL-SS-C ~ Poor Sleeping Habits – Reduce Productivity – Prevent Learning – Sap Self-Control

~ PS-AW-DAO ~ Poor Sleep – Associated With – Depression And Obesity

~ EASLOSCHADEOH ~ Even A Small Lack Of Sleep Can Have A Detrimental Effect On Health

~ ‘REM’ ~ “Rapid Eye Movement”

~ ‘HMT’-TSTYAFBYSFTYEBHJIA-TSTBAWEOSIAUP ~ “Hypnagogic Myoclonic Twitch” – The Sensation That You Are Falling Before You Suddenly Find That Your Entire Body Has Jolted Itself Awake – They Seem To Be Associated With Exhaustion Or Sleeping In An Uncomfortable Position

~ DSS-AVTYPAPW-BBTAAWTPOGHTHRDT-TSAAIFCIIFTD-A-AAAW-S-ST-A-NT ~ Deep Sleep Stages – Are Vital To Your Psychological And Physical Well-Being Because They Are Associated With The Production Of Growth Hormones That Help Repair Damaged Tissue – These Stages Are Also Important For Consolidating Important Information From The Day – And – Are Also Associated With – Sleepwalking – Sleep Talking – And – Night Terrors

~ MPAI-REM-S-OAO-F-AAQOTN-A-TISRTA-‘PS’-B-TBIAAAAIIWYAA ~ Most People Are In – Rem – State – On And Off – For – About A Quarter Of The Night – And – This Is Sometimes Referred To As – “Paradoxical Sleep” – Because – The Brain Is Almost As Active As It Is When You Are Awake

~ THNOF-RAIJTTOTSDI ~ The High Number Of Fatigue-Related Accidents Is Just The Tip Of The Sleep Deprivation Iceberg

~ M-S-WYASDYBCNOFAFSWYBAOI-A-YECRO-ETYBISA ~ Micro-Sleep – When You Are Sleep Deprived Your Brain Can Nod Off For A Few Seconds Without You Being Aware Of It – Amazingly – Your Eyes Can Remain Open – Even Though Your Brain Is Sound Asleep

~ TFPOYBPAKRIDYLOW-WYASD-TLEITPOTBCBEDBIDYSOS-CAD ~ The Front Part Of Your Brain Plays A Key Role In Determining Your Level Of Willpower – When You Are Sleep Deprived – The Low Energy Levels In This Part Of The Brain Can Be Especially Damaging Because It Disrupts Your Sense Of Self-Control And Discipline

~ SD-I-WOEI-CBB-A-PAOB ~ Sleep Deprivation – Is – Wrecking Our Educational Institutions – Costing Business Billions – And – Prematurely Aging Our Brains

~ SNOMHAENIAWAROMC ~ Spending Nine Or More Hours Asleep Each Night Is Associated With A Range Of Medial Conditions

~ SNOPSCYBTRASHC-C-THPTPO-C-AS-C-ULS-FL-A-DCUYE ~ Several Nights Of Poor Sleep Causes Your Body To Release A Stress Hormone Called – Cortisol – This Hormone Prevents The Production Of – Collagen – And So – Creates – Unhealthy Looking Skin – Fine Lines – And – Dark Circles Under Your Eyes

~ ETD-ETYBIADAP-LTTBEOFSIEEAKYA-U-S-AELAO-BL ~ Embrace The Darkness – Ensure That Your Bedroom Is As Dark As Possible – Light Towards The Blue End Of The Spectrum Is Especially Effective At Keeping You Awake – Unfortunately – Screens – All Emit Large Amounts Of – Blue Light

~ TSOS-WYS-YUBISLOFASTSD ~ The Sound Of Silence – When You Sleep – Your Unconscious Brain Is Still Listening Out For Any Sounds That Signal Danger

~ THIO-IIITETRINTHOTC-YSE ~ The Heat Is Off – It Is Important To Ensure That Your Room Is Not Too Hot Or Too Cold – Your Sleeping Environment

~ SAS-TAHSYFWYS-D-SFABA-CPHWYUM-CWOATW-L/SD/BA ~ Safe And Sound – Think About How Secure You Feel When You Sleep – Deep-Seated Fears About Being Attacked – Can Play Havoc With Your Unconscious Mind – Consider Ways Of Alleviating These Worries – Locks / Smoke Detector / Burglar Alarm

~ TB-TS ~ Think Bedroom – Think Sleep

~ IIITAYBW-S-A-S-CBA-TIEYTATRWAOTTTS ~ It Is Important To Associate Your Bedroom With – Sleep – And – Sex – Consider Banishing Anything – That Is Encouraging You To Associate The Room With Anything Other Than The Two Ss

~ DON-Y0CR-EYTT-O-T-M-N-TTMOTA-IYANFLTT-TACD ~ Don’t Over-Nap – Your – Circadian Rhythm – Encourages You To Take – One – Twenty-Minute – Nap – Towards The Middle Of The Afternoon – If You Are Napping For Longer Than That – Think About Cutting Down

~ LGP-PTEDTDSEWAN ~ Let’s Get Physical – People That Exercise During The Day Sleep Especially Well At Night

~ BTM ~ Busy The Mind

~ KWTHTB ~ Know When To Head To Bed

~ STITT-LIAWBARYBT-B-WYCOOTBTTADASASTYBTYARFS ~ Spend Time In The Tub – Lying In A Warm Bath Artificially Raises Your Body Temperature – But – When You Climb Out Of The Bath This Temperature Abruptly Drops And Sends A Signal To Your Body That You Are Ready For Sleep

~ MAL-WAAP-MALO-WIOYM-MA-‘TD’-L ~ Make A List – Worrying About A Problem – Make A List Of – What Is On Your Mind – Make A – “To Do” – List

~ TSOS-AL-NS-U-200C-O-C ~ The Science Of Snacking – A Late-Night Snack – Under – 200 Calories – Of – Carbohydrates

~ TMY-WYBAIYASYBT-FYBITTIITFB ~ The Magic Yawn – When You Behave As If You Are Sleepy You Become Tired – Fool Your Body Into Thinking That It Is Time For Bed

~ TP-IYWTFA-TTSA! ~ The Paradox – If You Want To Fall Asleep – Try To Stay Awake!

~ TPOA-ASPOMTYL-QPAYFA-OTYBWCTATPOMWS-SLTTMWHYTNO ~ The Power Of Association – A Soporific Piece Of Music That You Like – Quietly Playing As You Fall Asleep – Over Time Your Brain Will Come To Associate The Piece Of Music With Sleep – Simply Listening To The Music Will Help You To Nod Off

~ IYDWFMTA-TM-DTN-MSSR-GOOBADSFON-SA ~ If You Do Wake For More Than About – Twenty Minutes – During The Night – Most Sleep Scientists Recommend – Getting Out Of Bed And Doing Some Form Of Non-Stimulating Activity

~ DW-BH-JRIBIGFY-EIYANA ~ Don’t Worry – Be Happy – Just Relaxing In Bed Is Good For You – Even If You Are Not Asleep

~ TRSTWUASIAVBI-I-QRTNOARC ~ The Results Show That Waking Up A Sleepwalker Is A Very Bad Idea – Instead – Quietly Repeat Their Name Or A Reassuring Comment

~ WYAA-YBRTYM-TAAFAFTINLN-A-SAITYHBTTRDTD ~ When You Are Asleep – Your Brain Rummages Through Your Mind – Throws Away Any Facts And Figures That It No Longer Needs – And – Stores Away Information That You Have Been Trying To Remember During The Day

~ DNSOS-SULTNBTTCIIYH-IATI-A-YWBMBOGAEN ~ Do Not Skimp Of Sleep – Staying Up Late The Night Before Trying To Cram Information Into Your Head – It’s A Terrible Idea – And – You Will Be Much Better Off Getting An Early Night

~ TETLOSHOAPIFFT ~ The Effect That Lack Of Sleep Has On Academic Performance Is Far From Trivial

~ DD-YSMWTAPTYAFIYL-A-LAST-TTSTEIOTIAFNS ~ During Dreaming – Your Unconscious Mind Works Through Any Problems That You Are Facing In Your Life – And – Like A Skilled Therapist – Tries To Soften The Emotional Impact Of These Issues And Find Novel Solutions

~ ENYDALA-‘NT’-WHYTICIYWL-A-TTFISTYP-DAFFTMFOTBOS ~ Each Night Your Dreams Act Like A – “Nocturnal Therapist” – Who Helps You To Identify Concerns In Your Waking Life – And – Tries To Find Innovative Solutions To Your Problems – Dreams Are Far From The Meaningless Froth On The Beer Of Sleep

~ ‘LD’-ATTAD-A-OAGN-CETCOTFW ~ “Lucid Dreaming” – Aware That They Are Dreaming – And – On A Good Night – Can Even Take Control Of Their Fantasy World

~ SW ~ Sleep Well

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