Analysing your IQ
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Discover why sleep is the most underrated factor in cognitive performance. Learn how to optimize sleep quality for better memory and learning.
Sleep is when the brain consolidates memories, clears metabolic waste, and repairs neural connections. Poor sleep directly impairs cognitive function, while optimizing sleep can significantly enhance learning and performance.
During deep sleep, memories are transferred from short-term to long-term storage. REM sleep consolidates procedural memories and emotional processing. The glymphatic system clears brain waste during sleep, including proteins linked to dementia.
One night of sleep deprivation can reduce cognitive performance equivalent to being legally drunk. Chronic sleep restriction (6 hours/night) causes cumulative cognitive deficits. Conversely, sleep extension improves reaction time, memory, and mood.
Go to bed and wake at the same time daily, even weekends. This regulates your circadian rhythm.
Keep your bedroom cool (65-68°F), dark, and quiet. Use blackout curtains and white noise if needed.
Reduce blue light exposure 2 hours before bed. Use night mode on devices.
Spend 30-60 minutes before bed in relaxing activities. Avoid stimulating content.
Avoid caffeine after 2 PM and alcohol within 3 hours of bedtime. Both disrupt sleep architecture.
Take an IQ test to measure your baseline before implementing these strategies.
Take IQ TestSleep deprivation can temporarily reduce effective IQ by 10-15 points. Chronic poor sleep causes cumulative cognitive deficits that impair learning, memory, and problem-solving.
If you are sleep-deprived, yes. Getting adequate sleep (7-9 hours) restores cognitive function to baseline. Some studies show sleep extension improves reaction time and decision-making.
Consistency matters most. Going to bed and waking at the same time daily optimizes circadian rhythm and sleep quality. Most adults need 7-9 hours.