Wan nyu biginin fɔ A/L...

Tide a mit wan gyal pikin. I se i de pripia fɔ A/L... bɔt i jɔs de slip fɔ tu awa ɛvride! A bin rili sɔprayz ɛn fil bad fɔ yɛri dat. Aw pikin go rayt ɛgzam afta i dɔn stɔdi so tranga wan ɛn nɔ slip fayn?

Bɔt nɔto jɔs dis sista, bɔku pan wi brɔda ɛn sista dɛn we de du A/L ɛn go na kampus na Sri Lanka tan lɛk yu. Dɛn kin slip te do klin fɔ rɛdi fɔ di ɛgzam, ɛn fɔgɛt bɔt slip. Wi kin tink se di mɔ tɛm we wi de wek, na di mɔ wi go ebul fɔ lan. Bɔt yu tink se na dat na di tru? Di laytst sayɛns de tɛl wan difrɛn stori atɔl!

Wɛl, fɔ slip fayn nɔto jɔs gud fɔ yu bɔdi, i impɔtant bak fɔ "lɔk in" wetin yu dɔn lan ɛn du wɛl pan ɛgzam! Bifo yu jɔs rɛst, slip na tɛm we yu bren de wok tranga wan. Na we yu intagret ɛn mek sɛns pan di infɔmeshɔn we yu dɔn lan ɔl di de.

So, dis tori na fo ol di wan dem we de slip laik dat A/L sista. Lɛ wi si aw yu go yuz di pawa we slip gɛt fɔ mek yu mɛmba mɔ ɛn mɔ ɛn di ɛgzam rizɔlt. Fɔ ɔndastand dis wɔndaful kɔnekshɔn bitwin slip ɛn mɛmori na di fɔs step fɔ ɔplɔk yu ful lanin pɔtnɛshɛl.

Di Kɔnɛkshɔn Bitwin Slip ɛn Mɛmori: Di ​​Sayns Insay di Bren

Fɔ ɔndastand wetin mek slip impɔtant, lɛ wi fɔs luk aw wi bren de lan ɛn mɛmba. Lanin nɔto tin we kin apin wan tɛm, bɔt na tin we kin apin we pɔsin kin du bɔku tin dɛn. Di wan dɛn we de stɔdi bɔt dis na Havad bin tɔk se tri tin dɛn de we dɛn kin du: fɔ gɛt sɔntin, fɔ jɔyn an, ɛn fɔ mɛmba bak. Fɔ gɛt no min fɔ lisin na klas, luk buk, ɛn praktis. Fɔ mɛmba min fɔ rayt di ansa dɛn bak frɔm di mɛmori, lɛk we yu de du ɛgzam. Bɔt bitwin dɛn tu de, wan stej de we nɔbɔdi nɔ de pe atɛnshɔn to, bɔt i impɔtant pasmak: kɔnsolidɛshɔn! Na de slip kin bi supasta.

Kɔnsolidɛshɔn na di prɔses fɔ tek nyu mɛmori dɛm we dɛn dɔn gɛt, we nɔ dɔn fɔm yet ɛn tɔn dɛn to mɛmori dɛm we go de sote go ɛn we go de sote go. Tink bɔt am lɛk se yu de kip fayl na yu kɔmpyuta. If yu nɔ sev am, i dɔn go. Na so i bi. Slip na di bɛst tɛm fɔ hit di ‘save’ bɔtin. We yu de slip, yu bren nɔ jɔs de ɔf, i de wok tranga wan fɔ prosɛs wetin yu dɔn lan insay di de! Risach insay Nature Neuroscience sho se fɔ mɛmori kɔnsolidɛshɔn we yu de slip na aktif prɔses fɔ riplay ɛn ɔganayz wetin yu dɔn lan. di patεn dεm f כ nyuron dεm we bin aktibכt we dεn de lan de riaktiv, spεshal wan we dεn de slip dip (slow-wave slip - SWS). dis prכsεs de stat na di hipokampus we na di mכst imכtant pat na di bren fכ mek mεmכri. dis riplay de mek di kכnekshכn bitwin di mεmכri strכng, εn sכmtεm i de tכn am to di niכkכtεks, we na di bren in laybri fכ lכng tεm.

Dis nɔto jɔs fɔ kɔnsolidɛt mɛmori. Di bren kin pik da tɛm de, "Okay, dis impɔtant, lɛ wi kip dis. Dis nɔ impɔtant so, lɛ wi pul sɔm." Dat min se i de mek impɔtant kɔnekshɔn dɛn strɔng ɛn mek di wan dɛn we nɔ nid wik. Dis kin mek difrɛn pat dɛn na di bren wok togɛda, ɛn dɛn kin yuz spɛshal bren wev dɛn bak. ɔl tu dip slip (SWS) ɛn REM slip, we na we di bren de drim ɛn rɔn, gɛt difrɛn wok dɛn. SWS impɔtant fɔ kɔnsolidɛt di tru tin ɛn di tin dɛn we apin (diklaretiv mɛmori), we REM de ɛp fɔ kɔnsolidɛt mɛmori dɛn we gɛt fɔ du wit skil dɛn (prɔsidyural mɛmori) ɛn imɔshɔn dɛn. Dis kin kɔnfyus mɔ bay wan big analisis we dɛn pul na di Saykolojik Bulletin. I se if yu slip afta yu dɔn lan, yu mɛmori go mɔs pwɛl. So, slip nɔto jɔs ‘dɔwntaym’, na indispɛnsabl, rili aktif patna fɔ lan ɛn tink (kɔgnitiv fɛnshɔn)!

Wetin mek slip na gem-chenja fɔ yu as studɛnt?

Dis sayɛns bitwin slip ɛn mɛmori nɔto jɔs tiori; i gɛt big prɛktikal impak fɔ ɛvri studɛnt we gɛt ɛgzam ɛn asaynmɛnt. We yu ɔndastand aw slip kin afɛkt di lanin, yu go no se fɔ slip fayn nɔto wikɛd tin, bɔt na fayn strateji fɔ acing ɛgzam. Wetin kin apin we yu nɔ de slip fayn kin afɛkt yu bifo ɛn afta yu stɔdi.

Imajin se yu slip di nɛt bifo yu ivin opin buk ɔ go klas. Di sem analisis we a bin dɔn tɔk bɔt, sho se big prɔblɛm de fɔ slip tru di nɛt bifo yu lan. Wetin du? Na bikɔs bren we taya nɔ kin ebul fɔ dɔn di fɔs tin we i fɔ du fɔ lan fayn fayn wan, we na fɔ gɛt no. As di pipul dɛm na Havad se, we yu nɔ de slip fayn, yu kɔnsɛntreshɔn de drɔp to ziro. So wetin dɛn de tɔk na klas nɔ de go insay yu ed, wetin de insay di buk nɔ mek sɛns, ɛn i at fɔ ɔndastand nyu tin. Dat min se yu nid fɔ chaj yu bren bifo yu bigin fɔ wok fayn, ɔ if yu nɔ chaj da chaj de, yu nɔ go sev nyu data!

Fɔ slip afta yu dɔn stɔdi na di sem tin, sɔntɛm i kin wɔs pas dat. Yu kin tink se, "O, a bin stɔdi te do, naw ɔltin de na mi ed." Bɔt wetin yu rili de du na fɔ ambɔg da fayn fayn we de fɔ mek yu mɛmba mɔ. di nεv sεl dεm we fכ de riplay εn kכnεkshכn dεm we fכ mek we yu de slip nכ de apin. In ɔda wɔd dɛn, i tan lɛk se yu de dilit di tin dɛn we yu dɔn wok tranga wan fɔ mɛmba! Havad se di fɔs slip afta yu dɔn stɔdi na di impɔtant tɛm fɔ mek yu mɛmba, ɛn if yu mis da chans de, yu nɔ go ebul fɔ mek am fayn fayn wan igen. So, fɔ stɔdi we yu nɔ slip tan lɛk we yu tayp ɛsay ɛn lɔk am we yu nɔ sev am, ɔl di tray we yu de tray de west!

Wan ɔda impɔtant tin na fɔ slip ɔltɛm. I nɔ mata if yu slip fayn di nɛt bifo ɛgzam, if yu nɔ slip fayn di wik ɔ mɔnt bifo. Risach na di npj Sayns fɔ Lanin dɔn sho se di we aw yu de slip di wik ɔ mɔnt bifo ɛgzam gɛt fɔ du wit yu gred dɛn pas di nɛt bifo. Dis min se di bɛnifit dɛn we pɔsin kin gɛt we i de slip fayn ɛvride, kin ad pan am as tɛm de go. Wan mistek we studɛnt dɛn kin mek na fɔ slip let insay di wik fɔ stɔdi ɛn afta dat dɛn kin slip te midulnɛt na di wikɛnd. Dɛn kɔl dis "sɔshial jetlag." I tan lɛk se yu go na ɔda kɔntri ɛn dɛn trowe yu bɔdi klok ɔf balans. Dis rola kɔsta fɔ slip kin rili kɔnfyus fɔ di bren ɛn i kin ambɔg di mɛmori. Di stɔdi sho se di kwaliti fɔ slip de afɛkt lɛk wan kwata (25%) pan di studɛnt dɛn gred. Imajin aw i go afɛkt am!

Aw bɔku slip di studɛnt rili nid?

Okay, if slip impɔtant so, ɔmɔs slip yu fɔ gɛt? Pan ɔl we smɔl difrɛns de bitwin wan wan pipul dɛn, sɔm big big wɛlbɔdi ɔganayzeshɔn dɛn de we se i bɛtɛ. Akɔdin to di CDC (na di US), pikin dɛn we dɔn rich skul ej, dat na di wan dɛn we ol bitwin 13-18 ia, nid fɔ slip bitwin 8 ɛn 10 awa ɛvride (aut ɔf 24 awa) fɔ gɛt gud wɛlbɔdi. Di NSF (National Sleep Foundation) sɛf de tɔk di sem tin (8-10 awa fɔ di wan dɛn we ol 14-17 ia).

Di NSF se yɔŋ pipul dɛn (we ol 18-25 ia) we de na di kɔmpas fɔ slip bitwin 7 ɛn 9 awa wan nɛt. Pan ɔl we dis rɛnj smɔl pas fɔ di wan dɛn we de na skul, i stil impɔtant fɔ rich dis target ɛvride fɔ kip yu ed ɔp, yu mud in chɛk, ɛn yu bɔdi wɛl we yu de fes di chalenj dɛm na di kampus. Dis nɔto jɔs sɔgzhɛshɔn, dis na fysiolojikal rikwaymɛnt fɔ mek yu bren wok fayn, mɔ fɔ mɛmba wetin yu stɔdi. Jɔs lɛk aw yu de chaj yu fon, yu bren nid fɔ chaj bak ɛvride tru slip!

Bɔt wetin na di tru? Bɔku pan wi brɔda ɛn sista dɛn nɔ kin slip lɛk aw dɛn kin se. Havad data sho se na 11% pan di Amɛrikan kɔleji studɛnt dɛn nɔmɔ de slip fayn ɛvride. Na lɛk 40% kin fil fayn tu dez insay di wik! I nɔ fɔ rili difrɛn na wi kɔntri, nɔto so? Dis we aw yu nɔ de slip nɔto jɔs de mek yu taya, bɔt i de mek yu nɔ ebul fɔ lan ɛn mɛmba. So wi want fɔ stɔdi mɔ, bɔt wi nɔ ebul fɔ du am fayn bikɔs wi taya. So, fɔ no ɔmɔs slip wi nid ɛn ɔndastand aw wi nɔ de slip fayn na di fɔs tin we wi fɔ du fɔ mek wi gɛt sakrifays na studɛnt layf.

Praktikal Tips: Lɛ wi slip fayn fɔ mek wi mɛmba mɔ!

Okay, naw yu no aw impɔtant slip impɔtant. Bɔt aw yu kin mek i wok we yu de stɔdi, asaynmɛnt, ɛn we yu de spɛn tɛm wit yu padi dɛn? No big tin. If yu mek sɔm smɔl smɔl chenj dɛn ɛvride, yu go ebul fɔ mek yu slip fayn ɛn fɔ mek yu slip fayn. Dɔn yu go mɛmba wetin yu lan mɔ, ɛn yu bɔdi go gɛt wɛlbɔdi. Na sɔm advays dɛn we fayn fɔ yu. Tray dɛn tin ya...

• Lɛ wi sɛt tɛm tebul: Dis na di tin we impɔtant pas ɔl! Yuz fɔ go slip di sem tɛm ɛvride ɛn grap di sem tɛm. Nɔ mek big chenj ivin na di wikɛnd. Den dat "social jetlag" problem no go kam. Di bɔdi in natura klok (circadian rhythm) go wok fayn, ɛn i go izi fɔ go slip ɛn wek.
• Mek yu bedrum bi ples fɔ slip: Yu bedrum fɔ bi ples fɔ slip. Kip am dak, kwayɛt, ɛn kol smɔl. Yuz blak ɔt kɔtin, iaplɔg , ɛn wayt nɔys mashin if yu nid fɔ du dat. Mek shɔ se di matres ɛn di pilo dɛn kɔmfyut. Dɔn yu bren no se, "Na tɛm fɔ slip."
• Start a Bedtime Routine : Du sɔntin we go rilaks 30-60 minit bifo yu go slip. Dis kin inklud fɔ rid rial buk (nɔto na yu fon!), fɔ was wam wam, ɔ fɔ du sɔm layt strɛch.Du sɔntin, lisin to siŋ we de mek yu fil kol, ɔ praktis fɔ tink gud wan/ fɔ tink gud wan. Nɔ stɔdi ɔ tɔk bɔt prɔblɛm dɛn we tu nia fɔ go slip!
• Di skrin denja: Put da blu layt monsta de... Di blu layt we de kɔmɔt na fon, tablɛt, kɔmpyuta, ɛn TV de pwɛl di ɔmon we dɛn kɔl melatonin we de mek pɔsin slip . So, put dɛn na sayd at le wan awa bifo yu go slip. If yu no fit giv dem op, at least on dat nait mod.
• Tek tɛm wit wetin yu de it ɛn drink: Nɔ drink tin dɛn we gɛt kafinɛ lɛk kɔfi, ti, ɛnaji drink, ɛn kola na ivintɛm/nayt. Nikotin (sigrɛt) na tin bak we de mek pɔsin want fɔ du sɔntin. Dɛn kin mek di bɔdi wok fayn. Fɔ it te yu bɛlɛ ful-ɔp nia fɔ go slip ɛn drink af glas wata sɛf nɔ fayn. Dɛn kin mek yu nɔ fil fayn ɛn wek yu na nɛt.
• Nap smat: If yu slip let na di de ɔ fɔ lɔng tɛm, dat kin mek i nɔ izi fɔ slip na nɛt. Bɔt fɔ slip shɔt (lɛk 20-30 minit) insay di de kin ɛp fɔ mek yu maynd fil fayn ɛn fɔ mek yu wok fayn ɛn nɔ go afɛkt yu slip na nɛt. Tray am fɔ si if i go wok fɔ yu.
• Lɛ wi kɔntrol strɛs: Ɛgzam prɛshɔn, prɔblɛm wit padi, chaos na os... We ɔl dɛn tin ya de rɔn na yu maynd, yu nɔ kin ebul fɔ slip. So, praktis wan we fɔ ridyus strɛs ɛvride. Wan we fɔ klia yu maynd... Rayt dayari, du dip brith ɛksesaiz, du yoga, ɔ tɔk to pɔsin we yu trɔst. We yu klin yu maynd insay di de, i nɔ go ambɔg yu slip na nɛt.
• Ɛksesaiz, bɔt wach yu tɛm: Ɛksesaiz ɛvride nɔ bad fɔ di kwaliti fɔ slip. Bɔt nɔ du tranga wokɔt insay sɔm awa afta yu dɔn go slip. I kin mek yu bɔdi wok fayn ɛn delay fɔ slip. Tray fɔ du ɛksɛsayz na mɔnin ɔ ivintɛm.

If yu praktis ivin sɔm pan dɛn advays ya ɛvride, yu go notis se yu slip big difrɛns. Yu bren go wok fayn, yu go mɛmba wetin yu de stɔdi, ɛn yu go ebul fɔ bia wit ɛgzam fayn fayn wan. So, slip nɔto sɔntin we pɔsin kin kɔt, bɔt i impɔtant fɔ yu stɔdi ɛn yu wan ol layf.

Dɔn

Di stori klia, nɔto so? Slip nɔto jɔs wan bɔtin fɔ stɔp na di studɛnt in layf, na wan rili aktif, impɔtant prɔses we tay to lanin ɛn mɛmori. Frɔm di mɛmori-bildin majik fɔ dip slip, REM slip, to di we aw slip de afɛkt ɛgzam rizɔlt as risach dɔn sho, wan tin klia: fɔ mek slip bi prɔyoritɛt na impɔtant strateji fɔ acing ɛgzam! Fɔ slip ɛn tink se yu nid mɔ tɛm fɔ stɔdi na jɔs fɔ kɔt di rod fɔ rich da gol de. Bikɔs i de mek yu bren nɔ ebul fɔ tek nyu tin dɛn, kip wetin yu dɔn lan, ɛn mɛmba am we nid de.

So, brɔda/sista dɛm, if una want fɔ lan fayn, mɛmba, ɛn pas ɛgzam, una nid fɔ put gud stɔdi abit ɛn slip na di fɔs ples pan una prɔyoritɛt list. We yu ɔndastand se we yu de slip, yu bren de mek yu mɛmba tin dɛn, sɔlv prɔblɛm dɛn, ɛn rɛdi yu fɔ di nɛks de, yu go no se slip nɔto lod, bɔt na big invɛstismɛnt. If yu praktis di tin dɛn we wi dɔn tɔk bɔt ɛn yu go ebul fɔ slip fayn, yu go ebul fɔ yuz di pawa we yu bren gɛt, yu go ebul fɔ mɛmba tin dɛn, yu go izi fɔ stɔdi, ɛn yu nɔ go jɔs ebul fɔ du yu ɛgzam, bɔt yu go ebul fɔ mek yu layf bɛtɛ bak. So, stɔp fɔ slip ɛn mek slip bi yu bɛst padi. Yu bren go tɛl yu tɛnki!

Rifrɛns dɛn

Okano, K., Kaczmarzyk, JR, Dave, N., Gabriɛl, J. D. E., ɛn Grɔsman, J. C. (2019). Kwaliti fɔ slip, di tɛm we dɛn kin slip, ɛn di we aw dɛn kin slip ɔltɛm gɛt fɔ du wit bɛtɛ skul we dɛn kin du na kɔleji studɛnt dɛn. npj Sayns ɔf Lanin , 4 (1), Atikul 16. https://doi.org/10.1038/s41539-019-0055-z

Sɛntral fɔ Kɔntrol ɛn Prɛvenshɔn fɔ Sik (CDC). (n.d.) we dɛn kɔl). Slip na Midul ɛn Ay Skul Studɛnt dɛn . Dɛn pul am frɔm CDC pej dɛn we gɛt fɔ du wit am (ɛgz., https://www.cdc.gov/sleep/data-research/facts-stats/high-school-students-sleep-facts-and-stats.html )

Havad Mɛdikal Skul, Divishɔn fɔ Slip Mɛdisin. (n.d.) we dɛn kɔl). Slip ɛn Mɛmori . Dɛn pul am frɔm https://sleep.hms.harvard.edu/education-training/public-education/slip-ɛn-hɛlth-edyukeshɔn-program/slip-hɛlth-edyukeshɔn-88

Klinzing, J. G., Niethard, N., & Bɔrn, J. (2019). di mεkanism dεm fכ di sistεm dεm mεmכri kכnsolidεshכn we dεn de slip. Nature Nyurosayns , 22 (10), 1598–1610. 10.1038/s41593-019-0467-3. Di wan dɛn we de stɔdi bɔt di Baybul

Nashɔnal Slip Fɔdayshɔn (NSF). (2020, Ɔktoba 1). Ɔmɔs Awa Yu Rili Nid fɔ Slip? Dɛn pul am na https://www.thensf.org/aw-bɔku-awa-fɔ-slip-du-yu-rili-nid/

Nyubɔri, C. R., Krɔwli, R., Rastle, K., ɛn Tamminen, J. (2021). Slip Deprivation ɛn Mɛmori: Meta-Analytic Rivyu fɔ Stɔdi dɛm pan Slip Deprivation Bifo ɛn Afta Lanin. Saykolojik Bulletin , 147 (11), 1215–1240. (Dɛn akses am bay PMC: https://pmc.ncbi.nlm.nih.gov/articles/PMC8893218/ )