"Power Nap" Prevents Burnout; Morning Sleep Perfects A Skill

The bottom line: we should stop feeling guilty about taking that "power nap" at work or catching those extra winks the night before our piano recital.

Reporting in the July, 2002 Nature Neuroscience, Sara Mednick, Ph.D., Stickgold and colleagues demonstrate that "burnout" – irritation, frustration and poorer performance on a mental task -- sets in as a day of training wears on. Subjects performed a visual task, reporting the horizontal or vertical orientation of three diagonal bars against a background of horizontal bars in the lower left corner of a computer screen. Their scores on the task worsened over the course of four daily practice sessions. Allowing subjects a 30-minute nap after the second session prevented any further deterioration, while a 1-hour nap actually boosted performance in the third and fourth sessions back to morning levels.

Rather than generalized fatigue, the researchers suspected that the burnout was limited to just the brain visual system circuits involved in the task. To find out, they engaged a fresh set of neural circuitry by switching the location of the task to the lower right corner of the computer screen for just the fourth practice session. As predicted, subjects experienced no burnout and performed about as well as they did in the first session -- or after a short nap.

This led the researchers to propose that neural networks in the visual cortex "gradually become saturated with information through repeated testing, preventing further perceptual processing." They think burnout may be the brain's "mechanism for preserving information that has been processed but has not yet been consolidated into memory by sleep."

So how might a nap help? Recordings of brain and ocular electrical activity monitored while napping revealed that the longer 1-hour naps contained more than four times as much deep, or slow wave sleep and rapid eye movement (REM) sleep than the half-hour naps. Subjects who took the longer naps also spent significantly more time in a slow wave sleep state on the test day than on a "baseline" day, when they were not practicing. Previous studies by the Harvard group have traced overnight memory consolidation and improvement on the same perceptual task to amounts of slow wave sleep in the first quarter of the night and to REM sleep in the last quarter. Since a nap hardly allows enough time for the latter early morning REM sleep effect to develop, a slow wave sleep effect appears to be the antidote to burnout.

Neural networks involved in the task are refreshed by "mechanisms of cortical plasticity" operating during slow wave sleep, suggest the researchers. "Slow wave sleep serves as the initial processing stage of experience-dependent, long-term learning and as the critical stage for restoring perceptual performance."

The Harvard team has now extended to a motor-skill task their earlier discovery of sleep's role in enhancing learning of the perceptual task. Matthew Walker, Ph.D., Hobson, Stickgold and colleagues report in the July 3, 2002 Neuron that a 20 percent overnight boost in speed on a finger tapping task is accounted for mostly by stage 2 non-rapid eye movement (NREM) sleep in the two hours just before waking.

Prior to the study, it was known that people learning motor skills continue to improve for at least a day following a training session. For example, musicians, dancers and athletes often report that their performance has improved even though they haven't practiced for a day or two. But until now it was unclear whether this could be ascribed to specific sleep states instead of simply to the passage of time.

In the study, 62 right-handers were asked to type a sequence of numbers (4-1-3-2-4) with their left hand as rapidly and accurately as possible for 30 seconds. Each finger tap registered as a white dot on a computer screen rather than the number typed, so subjects didn't know how accurately they were performing. Twelve such trials separated by 30-second rest periods constituted a training session, which was scored for speed and accuracy.

Regardless of whether they trained in the morning or the evening, subjects improved by an average of nearly 60 percent by simply repeating the task, with most of the boost coming within the first few trials. A group tested after training in the morning and staying awake for 12 hours showed no significant improvement. But when tested follo