Changes

Sleep is vital for long term memory encoding, consolidation, but less so for the retrieval. However not all sleep stages are equally as important. SWS is mostly responsible for both encoding and consolidation of declarative memories1, while REM sleep seems to be required for the consolidation of declarative memories, that are of emotional significance1,2, as well as spatial memory3. NREM2 was found to correleate with consolidation of motor sequence memory4, though SWS also affects motor coordination5.

Currently, very few polyphasic sleepers have used mnemonics to enhance their learning experiences, thus, this guide will attempt to demonstrate whatj the specific techniques are, as well as how polyphasic sleepers can take up this learning tool as a way to boost motivation, by using the extra waking hours for more intensive learning. It is also worth noting that the learning process may be hindered during the adaptation period with sleep deprivation, so the efficacy of the mnemonic techniques in this blog may deliver worse results than expected.  

 

After total sleep loss, encoding and consolidation of memory are dose-dependent impaired1. The deficit cannot be decreased after caffeine consumption1. Nevertheless this does not seem to be the case with more common partial or chronic sleep loss, where four hours of SWS-rich sleep, achieved by increased homeostatic sleep pressure6, doesnot influence encoding, consolidation and retrieval of declarative memories1. In addition retrieval is not meaningfully impaired by sleep loss1.

 

However REM sleep could be more important for those who use mnemonic techniques to ease the encoding of factual information via vibrant imagery and memory palaces, since they incoperate REM sleep dependent memories as mentioned previously.

 

== Introduction ==

== Introduction ==

With the Major System, the first thing to do is trais word will aid in memorizing the number. Splitting the number and building two words nsform numbers from 0-9 into consonant sounds5. Then, add vowels to form a word. This also possible if it is a preferred choice. All learners need to do beforehand is to memorize the corresponding consonant for each number. Learners can assign a number a consonant sound or use the most common Major system as demonstrated below.  

With the Major System, the first thing to do is trais word will aid in memorizing the number. Splitting the number and building two words nsform numbers from 0-9 into consonant sounds5. Then, add vowels to form a word. This also possible if it is a preferred choice. All learners need to do beforehand is to memorize the corresponding consonant for each number. Learners can assign a number a consonant sound or use the most common Major system as demonstrated below.  

 

 

1= t,d

 

2= n

|1

 

|s, z

3= m

 

|2

4= r

|n

 

5= l

|3

 

|m

6= sh, ch, … (same sound)

 

|4

7= k, g

|r

 

8= f, ph

|5

 

|l

9= p, b

 

|6

|sh, ch, … (same sound)

|7

|k, g

|8

|f, ph

|9

|b, p

Example: A learner wants to memorize when Buckminster Fuller invented the Dymaxion Schedule (1943).

Example: A learner wants to memorize when Buckminster Fuller invented the Dymaxion Schedule (1943).

Example: Number 21 is transformed into a Person-Action-Object System, and has already been memorized by the major system. The initials for 21 are  “n” for the first digit, “t” or “d” for the second digit. A possible person could be Nikola Tesla. Now, start associating that person with an action and an object.

Example: Number 21 is transformed into a Person-Action-Object System, and has already been memorized by the major system. The initials for 21 are  “n” for the first digit, “t” or “d” for the second digit. A possible person could be Nikola Tesla. Now, start associating that person with an action and an object.

=== 3. Memorizing Vocabulary ===

=== Memorizing Vocabulary ===

Linking Method

Linking Method

How the SuperMemo algorithm works is explained below (and why Anki and Supermemo are superior to Quizlet etc.). It is important to note that simpler programs do not have a review system and rely mostly on the Leitner-System:

How the SuperMemo algorithm works is explained below (and why Anki and Supermemo are superior to Quizlet etc.). It is important to note that simpler programs do not have a review system and rely mostly on the Leitner-System:

 

Figure 1. Leitner System

Leitner-System

The problem with this system is obvious: it shows the flashcards too often, does not space each flashcard individually, yet relies on a fixed system. Thus, it does not differentiate between hard-to-remember and easy-to-remember flashcards. Nor does this system space the intervals at the latest possible time, before learners would forget it. All in all, this makes the system highly inefficient, though it was a good alternative for the standard rote learning in the non-digital age. Supermemo-Algorithms make use of a review system, that lets the algorithm learn how difficult it is to remember each flashcard:

The problem with this system is obvious: it shows the flashcards too often, does not space each flashcard individually, yet relies on a fixed system. Thus, it does not differentiate between hard-to-remember and easy-to-remember flashcards. Nor does this system space the intervals at the latest possible time, before learners would forget it. All in all, this makes the system highly inefficient, though it was a good alternative for the standard rote learning in the non-digital age. Supermemo-Algorithms make use of a review system, that lets the algorithm learn how difficult it is to remember each flashcard:

Figure 2. Supermemo Algorithms

Supermemo Algorithms

 

Moreover, the modern SuperMemo-Algorithms individuate between graduated and new flashcards.

Moreover, the modern SuperMemo-Algorithms individuate between graduated and new flashcards.

SuperMemo-Algorithms are superior to rote learning and fixed repetition systems, because they not only make use of the forgetting curve but also allow the algorithms to space reviews right before learners would forget learned materials, which results in a reduced amount of repetitions. This effectively reduces the total time spent studying and makes use of the spacing-effect10. However, they also account for how difficult it is to remember each factum and place the repetitions accordingly. Additionally, there are many different SuperMemo-Algorithms. The spaced repetition software Anki is based on the SM-2 Algorithm, while the Version of the SuperMemo defines what SM-Algorithm is used.

SuperMemo-Algorithms are superior to rote learning and fixed repetition systems, because they not only make use of the forgetting curve but also allow the algorithms to space reviews right before learners would forget learned materials, which results in a reduced amount of repetitions. This effectively reduces the total time spent studying and makes use of the spacing-effect10. However, they also account for how difficult it is to remember each factum and place the repetitions accordingly. Additionally, there are many different SuperMemo-Algorithms. The spaced repetition software Anki is based on the SM-2 Algorithm, while the Version of the SuperMemo defines what SM-Algorithm is used.

== Benefits of using mnemonics ==

== Benefits of using mnemonics==

There are numerous benefits of mnemonics, the most obvious and important of which is to drastically reduce the total time spent on studying with proper use7. In addition, it is apparently more fun than mindless rote learning; it has the potential to enliven even boring topics. Using mnemonics and better studying techniques also often leads to much less frustration and anxiety11; as a result, it creates more exciting ways to learn - learners also don't often experience failures as much as in common rote learning, since the information is likely to stick for years with good mnemonics and only few repetitions. In addition, learners who make use of Mnemonics have been shown to perform better on exams11. The reduction of the total time spent studying can also reduce the urge of young polyphasic sleepers to attempt sleep reducing schedules. In addition, applying mnemonics on a daily basis can enrich social life - there are mnemonic types that assist in the memorization of names and faces, and remembering important appointments also becomes easier with the use of mnemonics.  

There are numerous benefits of mnemonics, the most obvious and important of which is to drastically reduce the total time spent on studying with proper use7. In addition, it is apparently more fun than mindless rote learning; it has the potential to enliven even boring topics. Using mnemonics and better studying techniques also often leads to much less frustration and anxiety11; as a result, it creates more exciting ways to learn - learners also don't often experience failures as much as in common rote learning, since the information is likely to stick for years with good mnemonics and only few repetitions. In addition, learners who make use of Mnemonics have been shown to perform better on exams11. The reduction of the total time spent studying can also reduce the urge of young polyphasic sleepers to attempt sleep reducing schedules. In addition, applying mnemonics on a daily basis can enrich social life - there are mnemonic types that assist in the memorization of names and faces, and remembering important appointments also becomes easier with the use of mnemonics.  

All polyphasic schedules contain both REM and NREM2 after the adaptation process. Especially REM has been shown to be responsible for elaborative encoding13, which is the type of memory encoding that is utilized when mnemonics is used3. Furthermore, this idea can be optimized by placing the study session in a night wake period, which facilitates focusing and studying without interruptions. However, the studying period can also be scheduled before a daytime nap.

All polyphasic schedules contain both REM and NREM2 after the adaptation process. Especially REM has been shown to be responsible for elaborative encoding13, which is the type of memory encoding that is utilized when mnemonics is used3. Furthermore, this idea can be optimized by placing the study session in a night wake period, which facilitates focusing and studying without interruptions. However, the studying period can also be scheduled before a daytime nap.

 

Figure 3. Mnemonics on Segmented sleep

Example 1.: Mnemonics on Segmented sleep

The second core sleep of Segmented schedule contains abundant REM sleep, which is a powerful tool to boost elaborative encoding capacity. Alternatively, students could also divide the study sessions into two different segments, one of which is reserved for creating mnemonics and the other is for rehearsal, as shown in the example below.

The second core sleep of Segmented schedule contains abundant REM sleep, which is a powerful tool to boost elaborative encoding capacity. Alternatively, students could also divide the study sessions into two different segments, one of which is reserved for creating mnemonics and the other is for rehearsal, as shown in the example below.

 

Figure 4. Mnemonics on Siesta sleep

Example 2.: Mnemonics on Siesta sleep

The second Siesta core contains both SWS and REM sleep, which further helps with elaborative encoding13. Getting both these vital sleep stages also helps with memory consolidation, declarative and procedural memory functions. Additionally, scheduling this study method can be improved even further, when learners can utilize the Pomodoro Technique. The first 2-3 Pomodoro cycles can be used to create mnemonics for the study material and the last 1-2 Pomodoro cycles can be used to recite learned materials.

The second Siesta core contains both SWS and REM sleep, which further helps with elaborative encoding13. Getting both these vital sleep stages also helps with memory consolidation, declarative and procedural memory functions. Additionally, scheduling this study method can be improved even further, when learners can utilize the Pomodoro Technique. The first 2-3 Pomodoro cycles can be used to create mnemonics for the study material and the last 1-2 Pomodoro cycles can be used to recite learned materials.

 

Example 3.: Mnemonics and Pomodoro on E1-extended

Figure 5. Mnemonics and Pomodoro on E1-extended

Using the last Pomodoro cycle for recitation and placing it right before the nap will assist the encodement process of the episodic memory13, especially if done right before a REM nap placed at early hours in the day.  

Using the last Pomodoro cycle for recitation and placing it right before the nap will assist the encodement process of the episodic memory13, especially if done right before a REM nap placed at early hours in the day.  

Lastly, students can also combine mnemonics, spaced repetition, the Pomodoro technique and polyphasic sleeping effectively. Creating mnemonics and converting them into flashcards can be done during the Pomodoro cycles while the 20-minute default break can be traded for some sleep and the daily review can be scheduled before a nap. This automates the rehearsal procedure and ensures that learners can keep the information for the long term by perfectly spacing the repetition intervals for each flashcard.

Lastly, students can also combine mnemonics, spaced repetition, the Pomodoro technique and polyphasic sleeping effectively. Creating mnemonics and converting them into flashcards can be done during the Pomodoro cycles while the 20-minute default break can be traded for some sleep and the daily review can be scheduled before a nap. This automates the rehearsal procedure and ensures that learners can keep the information for the long term by perfectly spacing the repetition intervals for each flashcard.

 

Figure 6. Mnemonics and Pomodoro on DC1

Example 4.: Mnemonics and Pomodoro on DC1

The daily review period is scheduled right before the REM-heavy core sleep on DC1, which boosts the ability to remember procedures by repetition8. Alternatively, if EEG readings show that the nap contains some amount of REM sleep, preparing for another set of mnemonics around that time is also recommended.  

The daily review period is scheduled right before the REM-heavy core sleep on DC1, which boosts the ability to remember procedures by repetition8. Alternatively, if EEG readings show that the nap contains some amount of REM sleep, preparing for another set of mnemonics around that time is also recommended.  

Mnemonics are strong memory tools that strengthen memorization - they can reduce the total time spent studying and help students perform better at exams. These memory techniques have the potential to be used even more effectively when learners combine them with other productivity boosters (e.g, the Pomodoro Technique) to make use of the elaborative encoding during REM sleep13, but also with the method of loci. Once trained to use mnemonic techniques effectively, learners can further understand their applications, develop their knowledge about them, proceed with more difficult learning tools (e.g, the method of loci) and finally start building a reliable studying routine. Tho mnemonics have not been shown to help in the memorization of random lists of words11. Spaced repetition system can also optimize studying and be used as a last resort, if learners are unable to find enough mnemonics in time. However, very few polyphasic sleepers combine mnemonics effectively with their sleep, which leads to room for speculation whether the timed study session brings along noticeable effects. All in all, this blog serves to detail the memory systems that polyphasic sleepers can try out for their learning experience if there is any interest in utilizing these learning tactics.

Mnemonics are strong memory tools that strengthen memorization - they can reduce the total time spent studying and help students perform better at exams. These memory techniques have the potential to be used even more effectively when learners combine them with other productivity boosters (e.g, the Pomodoro Technique) to make use of the elaborative encoding during REM sleep13, but also with the method of loci. Once trained to use mnemonic techniques effectively, learners can further understand their applications, develop their knowledge about them, proceed with more difficult learning tools (e.g, the method of loci) and finally start building a reliable studying routine. Tho mnemonics have not been shown to help in the memorization of random lists of words11. Spaced repetition system can also optimize studying and be used as a last resort, if learners are unable to find enough mnemonics in time. However, very few polyphasic sleepers combine mnemonics effectively with their sleep, which leads to room for speculation whether the timed study session brings along noticeable effects. All in all, this blog serves to detail the memory systems that polyphasic sleepers can try out for their learning experience if there is any interest in utilizing these learning tactics.

== References ==

==References==

 

<references />

# Memory Improvement Techniques – Start Here:  – Boosting Your Powers of Recall With Mnemonics, Senses and Emotions.” Mindtools.Com, 2009, www.mindtools.com/memory.html. Accessed 26 Apr. 2020.