Sleep

Animoto created by Natalie M. 

Learn about the importance of sleep and the impact sleep has on individuals- especially teens!

This Animoto highlights: 

- What sleep is

- How much is needed

- Correlation between sleep and health

- Negative effects of sleep deprivation 

- What you can do to improve sleep patterns

For optimal viewing, please press the pause button on the video below. 

Scientifically Proven Study Tips

By: Sonia G.

Studying can feel like a chore. Some students study for hours and cannot seem to improve their grades, while other students do not study at all and easily maintain “perfect” averages. There are many myths around the topic of studying, but have no fear, scientifically proven study tips are here.

1. Study before you sleep

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What do you do before you go to bed? Many people wind down by reading or listening to music, but it might be worthwhile to try studying. In a 2012 study by the University of Notre Dame, psychologists studied 207 students who habitually slept for at least six hours per night. Participants were randomly assigned to study different types of word pairs at 9 a.m. or 9 p.m. and returned for testing 30 minutes, 12 hours or 24 hours later. At the 12-hour retest, memory overall was much better following a night of sleep compared to a day of wakefulness.¹ So next time you learn a difficult concept in class, consider studying before you go to bed.

2. Study out loud

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Talking to yourself can feel weird. People tend to look at you and you draw a lot of attention to yourself. But when it comes to studying by yourself, you may study better when you study out loud. One study shows that people who explain ideas to themselves learn almost three times more than those who don’t. The Harvard Business Review stated that “talking to ourselves is crucial to self-explaining and generally helpful for learning. For one thing, it slows us down — and when we’re more deliberate, we typically gain more from an experience.” ² When University of Illinois psychologist Brian Ross enrolled in a computer course, he found it hard to keep up with his younger counterparts. After reading assigned texts, he asked himself, “What did I just read? How does that fit together? Have I come across this idea before?” This helped him guide his self-studying, and these same questions can be used as you self-study. Next time you study, consider studying out loud (just not in the library).

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3. Exercise before you study

Do you like going for a jog in the evening? Do you like to do yoga before bed? No matter your answer, you may want to incorporate some exercise into your studying schedule. Exercise stimulates a brain structure called the hippocampus, which research has shown is important for reasoning and memory. Besides short-term boosts in cognition, regular exercise can help slow down the shrinkage of the hippocampus that comes with age. Additionally, exercise helps reduce levels of the stress hormone cortisol. By doing just 20 minutes of physical activity before studying, you not only get in a good workout, but you also harness the stress-reducing, positive cognitive effects that can assist you as you study.³

As you read this, it is my hope that you will consider incorporating these tips into your study routine. You may find that after using these tips you will see an improvement in your grades, or your study time will become more efficient. Even if you feel comfortable not studying, it is still a skill that can help you in the future by helping you become more confident in your answers. By making the most of your study time, you may grow to appreciate it and might actually learn something new. Studying is a good skill to hone in high school and can be helpful throughout your future career and other endeavors, if you do it correctly.

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¹ University of Notre Dame. “Sleeping after Processing New Info Most Effective, New Study Shows.” Notre Dame News, 23 Mar. 2012, https://news.nd.edu/news/learning-best-when-you-rest-sleeping-after-processing-new-info-most-effective-new-study-shows/.
² Boser, Ulrich, et al. “Talking to Yourself (Out Loud) Can Help You Learn.” Harvard Business Review, 25 Sept. 2017, https://hbr.org/2017/05/talking-to-yourself-out-loud-can-help-you-learn.
³ Pittman, Olivia, et al. “5 Study Hacks Proven By Science.” College Raptor Blog, https://www.collegeraptor.com/find-colleges/articles/tips-tools-advice/5-study-hacks-proven-by-science-and-why-they-work/.

The Benefits of Spending Time Outside

By Marco A.

It is widely known that we are supposed to stay active throughout the day. However, it may also be important to get outside while being active. We are all, at our core, the same as animals-- nothing more than Homo sapiens. However, one major difference remains: we have established an advanced society with houses, skyscrapers, and offices. Yet, being the product of nature that we are, we were not “designed” to be spending all of our time indoors. It is simply unnatural. As a result, there are specific health advantages associated with spending time outside, just as nature intended.

Photo by Eric Nopanen on Unsplash

Getting Outdoors Helps You See Better

Believe it or not, there is an actual medical term called “Computer Vision Syndrome” (CVS). CVS is a result of staring at objects, obviously most often computers, that are close to your eyes; we are engineered to be spending most of our time looking at large landscapes. So please, let your eyes perform the tasks that they are meant to and take a break to walk outside. CVS results in double vision, headaches, neck and back pain, blurred vision, and eye irritation. These symptoms do not sound fun, so if you're spending a lot of time on your online class, watching Netflix, or playing games, get outside!

Even if you don’t spend a lot of time looking at screens, (which, let’s be honest, is unlikely) artificial light, such as the light coming from every light bulb in your house, has been found to increase the chances of becoming nearsighted. Natural light, however, is great for your eyes.

Nature Helps You Fall Asleep

Everyone loves a good night’s sleep, but everyone despises a restless night. Although the best way to achieve enjoyable sleep is to develop a schedule and stick to it, sunlight can also have a positive effect. All humans have what’s called a circadian rhythm. This is an internal clock that is set by environmental cues such as sunlight. By processing sunlight in the morning, the brain naturally produces little wake up signals (hormones) to be sent throughout your body. However, it has been shown that this does not occur with artificial light. Furthermore, when the sun sets, the brain starts producing melatonin, a hormone that tells your body it's time to go to sleep. Unfortunately, screens often produce a wavelength called blue light, which inhibits the release of melatonin. The best way to prevent this is to simply avoid screens at night, but this may be impossible to do. Luckily, many free programs, including night shift on your iPhone, help reduce the amount of blue light emitted from your screen.

Being Outside Makes You Happy

It’s true! Just by going outside, your body naturally produces serotonin, a neurotransmitter that is responsible for making you feel good. Additionally, studies have shown that the outdoors can cause increased activity in parts of the brain associated with emotional stability, love, and empathy. Just seeing nature has also been shown to reduce stress. Furthermore, many outdoor activities such as hiking have been shown to have a meditative effect if performed alone. This has been researched and shown to make you happier in general! So if you’re feeling down, head for the trees!

Being Outdoors Can Improve Concentration and Memory

Numerous studies have shown that just spending some time outside everyday can help you recall facts and concentrate. A study by the University of Michigan showed that people who spent time walking around a forest did 20% better on a test than those who walked in a city. The important part of this is that you spend time outside in nature, rather than a city. So next time you have a big test, consider taking a hike the day before-- it could be the difference between an A and a B!

Long Term Exposure to Nature Increases Creativity

Having a hard time with that painting you’re working on? Consider going on a camping trip! A recent study showed that after being outside for 4 days, the participants did 50% better on a creative problem-solving test. This is a huge increase! So if you are having trouble thinking of new ideas, a refreshing trip to the trees is the way to go.

Overall, being outside has massive health benefits, and these five just scratch the surface of all of the possibilities. Being in nature, after all, is in our DNA. So next time you want to get fit and go to work out, instead of hitting the gym, hit the trails! Your body will thank you.

Sources:

Buisness Insider 

http://www.businessinsider.com/scientific-benefits-of-nature-outdoors-2016-4/#7-sharper-thinking-and-creativity-7

The Trek

https://thetrek.co/scientifically-supported-reasons-get-outside/

Harvard Health Publications

http://www.health.harvard.edu/press_releases/spending-time-outdoors-is-good-for-you

Sleep: Getting It Better & Faster

Read this graphic, created by Sofia M., about how to fall asleep quickly to be better prepared for whatever your tomorrow brings. 

Also See: "Sleep," a video showing the importance of this graphic and a good night's slumber.

Sleep

Animoto created by Natalie M. 

Learn about the importance of sleep and the impact sleep has on individuals- especially teens!

This Animoto highlights: 

- What sleep is

- How much is needed

- Correlation between sleep and health

- Negative effects of sleep deprivation 

- What you can do to improve sleep patterns

For optimal viewing, please press the pause button on the video below.