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Welcome to Kwik Brain Bite Sized brain Hacks for busy people who want to learn faster and achieve more. I'm your coach, Jim Kwik.

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Free your mind.

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Let's imagine if we could access 100% of our brain's capacity. I wasn't high, wasn't wired, just clear. I knew what I needed to do and how to do it.

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I know kung fu. Show me.

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Today we're exploring how your brain uses sleep. Sleep to learn faster. Yes, your best study tool might be your pillow. I'll show you how your brain continues to study, solve and store information after your head hits your pillow. Because sleep isn't just rest. It's your brain's secret classroom. Welcome back, Quick Brains. I am your host and your brain and learning coach, Jim Kwik. You, you've probably heard the phrase sleep on it. But did you know that your brain actually uses your sleep cycles to process information, form long term memories and even spark creativity? Most people think of sleep as rest and it certainly is that. But your brain sees it also as a strategy. A time to store, solve and strengthen what you learn during the day. So if you're ready to remember more, think faster and wake up smarter. This one's for you. Let's start with the science. What happens while you sleep? Your sleep is made up of different stages. You are probably familiar with them because you learn them back in school. Because each one plays a role in learning. You have deep sleep, which is your non REM sleep. This is when your brain consolidates facts, things like vocabulary, names, numbers, definitions. It's like hitting save on your mental hard drive. Then you also have your REM sleep. This is when your brain gets creative. It links new information to old information, helps you find patterns and even helps you to solve problems. If you've ever had a dream about something that you studied earlier that day, that that's REM in action. So think of it like it's your brain's dream powered supercomputer. Some of history's breakthroughs, from Einstein's Insights to Paul McCartney's Yesterday came through dream states. So yes, sleep can be considered the new study hall. Now let's get into some practical, proven, powerful steps. You can start with these three pre sleep rituals that can potentially help you prime your brain and optimize more of your learning while you sleep. Number one, prime your mind right before bed. You could read or review something important, right? Whether it's through flashcards, a few pages of a book, or you're looking and setting your intention around your goals, your brain Replays this content creating in your sleep. Number two, cut the light from your screens before bed. When you're on your screen it fools your mind into thinking it's still daylight. So it disrupts your melatonin production which is your relaxation hormone. It's a signal to say it's time to rest, which equals poor sleep. You could try the blue light filters or those biohacking glasses. You could challenge yourself and your family to do a tech free hour before you go to sleep. I promise you over time your brain will thank you. Number three, you could look into nutrition and everyone's a little bio individual. Talk to your healthcare provider, your nutritionist, but nutrition definitely has a part There are natural remedies to calm your mind before bedtime. Some of the ones you could research and look into is magnesium, A natural supplement that helps calm your nervous system, helps to reduce tension and potentially can lead to deeper, more restorative sleep. Some people like something called Blue Skullcap. It helps to calm a wired nervous system without making you drowsy and has been found to especially work well for overthinkers, learners who have trouble mentally shutting off off. This is a natural herb that might also enhance mental clarity once sleep quality improves. Another one is L. Theanine. Now L. Theanine is an amino acid. You might be familiar with it. It's found in things like green tea but also comes as a supplement. It can help enhance focus and calm by reducing mental chatter. So some people take it before bed or they pair it with their caffeine during the day. Another one that's not as well known is Magnolia bark. This contains two compounds that has been shown to reduce cortisol and improve REM sleep. This is a natural herb that can calm without sedating and may reduce stress induced memory loss. One of my favorites is Ashwagandha. This is an adaptogenic herb. It's used in ayurvedic medicine to reduce cortisol levels to balance the stress response system and help your nervous system relax. It has also been shown to improve sleep quality and memory in studies. This is one of the ingredients that we are proud to use in our Quick Mind supplement. It has five ingredients human studies. Non gmo, it's vegan. There's no caffeine. If you like to take your brain to the next level, you can find out more information@quickmind.com for me, it's the unfair advantage. You just take two in the morning or in the afternoon and you'll just feel the difference. You'll feel your best and Also, you'll perform at your best. You could take this during the day to help boost your memory, sharpen your thinking. It has the ashwagandha and some some incredibly powerful ingredients that's very well studied. Number 4 4. Use scents your o factory which is your sense of smell, as study triggers. You could study a subject while you're diffusing a specific essential oil, a specific scent. Maybe it's rose, maybe it's lavender. And then use the same scent when you're in your bedroom while you sleep. Think about that. This can reactivate those memory traces in your brain during the night. And it's like adding a fragrance based memory cue. And remember the goal isn't just more sleep, it's better sleep. Next, let's talk about your sleep environment.