The sommeil is the mechanism biologique by lequel the cerveau consolide in memory to long terme this who has été appris during the journée — this not is not of the temps perdu, this is a step active of the memorization. During that tu dors, your cerveau not repose not — it travaille. It trie the informations of the journée, renforce the connexions neuronales some choses apprises, and consolide all ça in your memory to long terme. Priver your cerveau of sommeil, this is littéralement it interdire of mémoriser this that tu it as enseigné during the journée.
This that dit the recherche
A study publiée in Science has montré that the sujets who dormaient after have appris a content retenaient 40 % in addition that ceux who restaient éveillés. A other study of Harvard montre that the sommeil REM (paradoxal) is particulièrement crucial for the consolidation some apprentissages complexes as the mathematics and the raisonnements abstraits.
6 tips pratiques for optimiser your sommeil during the revision
Dors 7 to 9 hours by nuit — without exception
The adolescents have besoin of 8 to 9h of sommeil by nuit. Descendre to 6h during 2 weeks of revision reduced your capacity of memorization of environ 40 %. Aucune session of revision not compense this deficit.
Not révise never after 23h
The fatigue cognitive does that tu mémorises very peu after 23h, but tu perturbes your cycle of sommeil in restant éveillé. Result: a nuit less réparatrice AND a faible rendement of revision. Double perte.
Révise the soir this that tu veux consolider
The consolidation mémorielle does principalement during the phases of sommeil profond and paradoxal. If tu révises a chapter difficult in the 2h before of dormir, tu augmentes significativement its chances of be consolidé in memory to long terme.
Évite the écrans 1h before of dormir
The light bleue some smartphones inhibe the production of mélatonine (hormone of the sommeil) and retarde the endormissement of 30 to 60 minutes. A hour without écran before of dormir améliore the quality of the sommeil and therefore the memorization.
The sieste of 20 minutes is your alliée
A sieste of 20 minutes in start according to-midi (not more, sinon tu entres in the sommeil profond and tu te réveilles groggy) améliore the performances cognitives of 15 to 20 % for the 4 hours suivantes. The astronautes of the NASA the utilisent systématiquement.
Maintiens some horaires of sommeil réguliers
coucher to some hours variables perturbe your horloge biologique and dégrade the quality of the sommeil. Same the week-end, essaie of maintenir a difference of less of a hour with your horaires habituels.
The planning ideal for a journée of revision
Frequently asked questions
How many of hours of sommeyou need to-it during the revision of the Bac?
The adolescents have besoin of 7 to 9 hours of sommeil by nuit. Descendre to 6h during 2 weeks of revision reduced the capacity of memorization of environ 40 %, and aucune session of revision supplémentaire not compense this deficit.
Why the sommeil améliore-t-it the memorization?
During the sommeil, the cerveau trie the informations of the journée and consolide the connexions neuronales in the memory to long terme. A study publiée in Science montre that the sujets who dormaient after have appris a content retenaient 40 % in addition that ceux who restaient éveillés.
Is-this a bonne idée of revise tard the soir before the Bac?
Non. Revise after 23h has a rendement of memorization very faible to cause of the fatigue cognitive, all in perturbant the cycle of sommeil — this who creates a double perte: a nuit less réparatrice and peu of nouveau content actually retenu.
