WEBVTT 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!