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Boost Deep Sleep and Memory from ‘Pink Noise’. Pink Noise MP3 available

Boost Deep Sleep and Memory from ‘Pink Noise’. Pink Noise MP3 available

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As we age, our quality of sleep declines. Researchers believe that this may contribute to later-life memory loss. New research, however, suggests that there may be a simple solution to this problem: "pink noise."
Researchers say that pink noise may help to improve deep sleep quality and memory for older adults.

Pink noise is defined as gentle, soothing sound whereby each octave possesses equal energy. In essence, pink noise is the background noise that we hear in everyday environments.

Researchers from Northwestern University in Evanston, IL, found that when they synced pink noise to the brain waves of older adults as they slept, the sound not only enhanced their quality of deep sleep, but it also improved their memory.

Senior author Dr. Phyllis Zee, professor of neurology at the Feinberg School of Medicine at Northwestern, and colleagues recently published their findings in the journal Frontiers in Human Neuroscience.

Numerous studies have highlighted the importance of sleep for memory consolidation - that is, the brain's ability to convert short-term memories into long-term memories.

Slow-wave sleep (SWS) - more commonly referred to as deep sleep - is part of the non-rapid eye movement (NREM) sleep cycle that is considered important for memory consolidation. As we get older, however, the quality of SWS can decrease.

Studies have shown that disruptions to NREM sleep in older age can have negative consequences for memory.

According to Dr. Zee and team, previous research in young adults has uncovered a link between acoustic stimulation of slow-wave brain activity during sleep and improved memory. However, they note that studies using acoustic stimulation in older adults are lacking.

Acoustic stimulation boosts SWS, memory in later life

To address this gap in research, Dr. Zee and colleagues enrolled 13 older adults, aged between 60 and 84 years, to their study.

All adults were subject to one night of sham stimulation and one night of acoustic stimulation, which were around 1 week apart. The acoustic stimulation incorporated pink noise that was synced to their brain waves as they slept.

For each session, the adults completed two memory recall tests - one before they went to sleep at night, and one after they woke up the following morning.

While memory recall improved under both conditions, the researchers found that the average improvement following acoustic stimulation was three times greater than with the sham stimulation.

The greater improvement in memory as a result of acoustic stimulation correlated with a greater increase in the quality of SWS, which the team says emphasizes how important deep sleep is for memory consolidation, even in later life.

Overall, the researchers believe that their findings indicate that acoustic stimulation may be an effective way to boost sleep quality and memory in older age.

"This is an innovative, simple, and safe non-medication approach that may help improve brain health. This is a potential tool for enhancing memory in older populations and attenuating normal age-related memory decline.

Dr Phyllis Zee

However, the team concludes that further studies involving a larger number of participants are needed before acoustic stimulation can be recommended for older adults.

"We want to move this to long-term, at-home studies," notes first author Nelly Papalambros, of the Department of Neurology at the Feinberg School of Medicine.

You can find pink noise on Youtube and you can probably get the same effect from falling asleep in front of the television when there's nothing on.  The known benefits of pink noise is well established and has been endorsed by Dr Oz.  As nice as that it, his version can't be downloaded.  Sometimes I just want to add the pink noise to my computer and then sync it to my phone.  That way I can listen to it when I go to sleep.  So if you want to download some pink noise, you can have it by liking or sharing this post.  And I'm on the honour system so once you've done your bit, you can download some pink noise.

Its good stuff.  Helps you to consolidate memories and improves your memory.  Remember and sleep well!

Memory Reconsolidation: Key To Transformational Change

Memory Reconsolidation: Key To Transformational Change

The major influence on being able to reprogram the brain is to have improved emotional responses to conditioned stimuli (flashbacks of problems, stress responses linked from associative conditioning). This is about changing the subconscious programmed meaning of things.

The major influence on being able to reprogram the brain is to have improved emotional responses to conditioned stimuli (flashbacks of problems, stress responses linked from associative conditioning).  This is about changing the subconscious programmed meaning of things.

This is known as memory reconsolidation and it is the biggest advancement in transformational therapy.

Bruce Ecker books on memory reconsolidation:

Psychotherapist and author Bruce Ecker, discussing his work on eliminating symptoms at their roots using memory reconsolidation. Bruce Ecker, M.A. and licensed marriage family therapist is co-originator of coherence therapy and co-author of Unlocking the Emotional Brain: Eliminating Symptoms at their Roots Using Memory Reconsolidation.

He has also written a depth oriented brief therapy How To Be Brief When You Were Trained To Be Deep and Vice Versa, as well as the book The Coherence Therapy Practice Manual and Training Guide and the forthcoming Manual of Juxtaposition Experiences: How to Create Transformational Change Using Disconfirming Knowledge in Coherence Therapy. He is in private practice near San Francisco, California and has taught in clinical graduate programs for many years. His publications and conference presentations since 2006 describe how therapists can make use of the new neuroscience of memory reconsolidation to bring about deep transformational change regularly and consistently.

Ecker: "The book went through a series of evolutions until we finally came to the form it now has. So yes it was quite a project for all three of us. It was about three years of evolving the book and then about a full year of intensive writing so yes, and about twenty years of developing our clinical know how in using this process have poured into this book. So really we’ve tried to make it an embodiment of quite a comprehensive, new and very advanced body of knowledge.

Reconsolidation means that the synapses of a target emotional learning are unlocked for a limited time of about five hours which allows new learning to directly rewrite and erase the target learning and then the target learning actually no longer exists. So that’s what reconsolidation does. It allows new learning to directly erase existing learning and really that’s the ideal form of therapeutic chance. And according to current neuroscience, only the reconsolidation process allows new learning to eliminate an existing unwanted learning.

If you don't first launch this reconsolidation process and unlock those synapses that store the target learning, then new learning just sets up separately and competes with the existing unwanted learning and the new learning seldom wins that competition for long because the unwanted learning is always emotionally very powerful or urgent. So relapses occur. There’s quite a few research studied published by neuroscientists demonstrating a window of about five hours.  The synapses have relocked and the target learning is no longer susceptible to change. But up to something under six hours, that’s why I say five hours, the target memory is changeable thanks to the reconsolidation process.

In 2005 we began a systematic intensive study in reading of original neuroscience research articles in neuroscience journals searching for whether we could find some established neurological mechanism that might clearly correspond to this sequence of experiences that we had identified that was always associated with these powerful transformational change events that we would observe in our sessions. About ten years earlier, well more than ten years earlier, in the early nineties we had come to this sequence of experiences which became coherence therapy because we had identified that it’s this sequence of experiences that appear to be always happening when our clients would have profound change events where they describe a deep and emotionally felt and bodily felt shift and long standing symptoms would cease to happen. So in, well it was 2005 when we decided, you know, we need to see if there’s a neurological mechanism that could make sense of this sequence of experiences on that neurobiological level. And we found reconsolidation in the research literature as part of that search and so ever since late 2005 I have been intensively studying neuroscience reconsolidation research articles so I’ve studied, you know, many dozens, very closely. I’m a former research scientist myself.

I was a physicist long long ago. For about fourteen years I was a research physicist so I’m right at home with, you know, digging in to the details.I’ve immersed myself in, and this, the reconsolidation research is very very complex. There’s a lot of subtlety. It took me five, six years until, really until we began writing this book about a year and a half ago now, to finally iron out all the wrinkles and confusions that were so easy to have in understanding this material. And then we just poured again, poured this understanding we’ve come to through this intensive study, into the book. Chapter two of the book in particular, if you’ve noticed, is where we condense, again hopefully in a very readable form, an explanation of the research and what it means for psychotherapy."  
-Bruce Ecker from Interview at Shrink Rap Radio

'Memory reconsolidation is the only known process and type of neuroplasticity that can produce the abrupt, permanent disappearance of a strong, longstanding, involuntary emotional and/or behavioral response, with no further counteractive measures required'.- Bruce Ecker, the Neurotherapist magazine-pg 15.

As controversial as this is, there are still some misconceptions about memory reconsolidation as to how this works and what it can really do.

Bruce Ecker was interviewed about memory reconsolidation with David Van Nuys Ph.D. which you can access below.


Neuroscience of Psychotherapy by Louis Cozilino

Neuroscience of Psychotherapy by Louis Cozilino

Author of Neuroscience of Psychotherapy, Louis Cozolino, PhD, is a professor of psychology at Pepperdine University and a private practitioner. He is the author of The Healthy Aging Brain, The Neuroscience of Human Relationships, The Neuroscience of Psychotherapy, and The Making of a Therapist. He lives in Los Angeles, California.

In this video he shares his insights on how shame is the great disconnector and also answers questions from guests.

Perception of Time and Quitting Smoking

Perception of Time and Quitting Smoking

There is a therapy created by Tad James called Time Line Therapy and the Basis of Personality It's about changing a clients perception of time.  Part of that intervention is giving the client the imagined experience of floating above their time line and at time before...

Harvard: Meditation Lowers Stress and Changes Your Brain

Harvard: Meditation Lowers Stress and Changes Your Brain

Sara Lazar, a neuroscientist at Massachusetts General Hospital and Harvard Medical School, was one of the first scientists to take the anecdotal claims about the benefits of meditation and mindfulness and test them in brain scans. What she found surprised her — that...

Harvard Medical School, Meditation and the Brain

Harvard Medical School, Meditation and the Brain

Dr. Richard Davidson, a neuroscientist from the University of Wisconsin in Madison, and Dr. Sara Lazar, a neuroscientist based out of Massachusetts General Hospital and the Harvard Medical School gives an interview on his findings with meditation and its effects on the brain. 

Talk Therapy Helps Strengthen Brain Connections

Talk Therapy Helps Strengthen Brain Connections

In post-traumatic growth, one of the steps is to talk about the problem.  People that can verbalize what the challenges are have an increased probability for restoring mental health. New research in neuroscience now gives additional confirmation. Summary: Study...

Erase Fear Memories: Schiller on Memory Reconsolidation

Erase Fear Memories: Schiller on Memory Reconsolidation

Daniela Schiller on how to erase fear with memory reconsolidation update mechanisms.

Being able to erase a memory is not just the stuff of movies or science fiction, it's also real.  The brain learns very important emotionally impactful information in order to survive.  The problem is that sometimes the memories are better forgotten.  For example, people that come back from war or survive a disaster or make it through a rough breakup or a heavy duty trauma can have nightmares and flashbacks from those times long ago and it can negatively influence them for life.  Emotional events like that can leave an imprint and create a dysfunctional autonomic response that prevents you from living your life the way you want.

You might be finding yourself thinking of the ex when you don't want or you might be wondering how to move forward without the ex.  This is where the need to reprogram your brain comes in.  Your brain has learned things very quickly and now you can use the same process in the brain (memory reconsolidation) to rewrite problem memories so you can be free to live again with more ease and comfort.  For more, please watch the video with two researchers who have worked on the study on how to rewrite emotional memories.