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  "events": [ {
    "tStartMs": 7315,
    "dDurationMs": 5881,
    "segs": [ {
      "utf8": "It's 4 a.m., \nand the big test is in eight hours,"
    } ]
  }, {
    "tStartMs": 13196,
    "dDurationMs": 2921,
    "segs": [ {
      "utf8": "followed by a piano recital."
    } ]
  }, {
    "tStartMs": 16117,
    "dDurationMs": 5771,
    "segs": [ {
      "utf8": "You've been studying and playing for days,\nbut you still don't feel ready for either."
    } ]
  }, {
    "tStartMs": 21888,
    "dDurationMs": 1433,
    "segs": [ {
      "utf8": "So, what can you do?"
    } ]
  }, {
    "tStartMs": 23321,
    "dDurationMs": 1999,
    "segs": [ {
      "utf8": "Well, you can drink another cup of coffee"
    } ]
  }, {
    "tStartMs": 25320,
    "dDurationMs": 2758,
    "segs": [ {
      "utf8": "and spend the next few hours \ncramming and practicing,"
    } ]
  }, {
    "tStartMs": 28078,
    "dDurationMs": 1926,
    "segs": [ {
      "utf8": "but believe it or not,"
    } ]
  }, {
    "tStartMs": 30004,
    "dDurationMs": 3478,
    "segs": [ {
      "utf8": "you might be better off closing the books,\nputting away the music,"
    } ]
  }, {
    "tStartMs": 33482,
    "dDurationMs": 2335,
    "segs": [ {
      "utf8": "and going to sleep."
    } ]
  }, {
    "tStartMs": 35817,
    "dDurationMs": 2359,
    "segs": [ {
      "utf8": "Sleep occupies nearly \na third of our lives,"
    } ]
  }, {
    "tStartMs": 38176,
    "dDurationMs": 4975,
    "segs": [ {
      "utf8": "but many of us give surprisingly\nlittle attention and care to it."
    } ]
  }, {
    "tStartMs": 43151,
    "dDurationMs": 3579,
    "segs": [ {
      "utf8": "This neglect is often the result \nof a major misunderstanding."
    } ]
  }, {
    "tStartMs": 46730,
    "dDurationMs": 1909,
    "segs": [ {
      "utf8": "Sleep isn't lost time,"
    } ]
  }, {
    "tStartMs": 48639,
    "dDurationMs": 3690,
    "segs": [ {
      "utf8": "or just a way to rest \nwhen all our important work is done."
    } ]
  }, {
    "tStartMs": 52329,
    "dDurationMs": 2008,
    "segs": [ {
      "utf8": "Instead, it's a critical function,"
    } ]
  }, {
    "tStartMs": 54337,
    "dDurationMs": 4420,
    "segs": [ {
      "utf8": "during which your body balances\nand regulates its vital systems,"
    } ]
  }, {
    "tStartMs": 58757,
    "dDurationMs": 1593,
    "segs": [ {
      "utf8": "affecting respiration"
    } ]
  }, {
    "tStartMs": 60350,
    "dDurationMs": 5085,
    "segs": [ {
      "utf8": "and regulating everything from circulation\nto growth and immune response."
    } ]
  }, {
    "tStartMs": 65435,
    "dDurationMs": 5383,
    "segs": [ {
      "utf8": "That's great, but you can worry about \nall those things after this test, right?"
    } ]
  }, {
    "tStartMs": 70818,
    "dDurationMs": 1618,
    "segs": [ {
      "utf8": "Well, not so fast."
    } ]
  }, {
    "tStartMs": 72436,
    "dDurationMs": 3037,
    "segs": [ {
      "utf8": "It turns out that sleep \nis also crucial for your brain,"
    } ]
  }, {
    "tStartMs": 75473,
    "dDurationMs": 2700,
    "segs": [ {
      "utf8": "with a fifth of your body's \ncirculatory blood"
    } ]
  }, {
    "tStartMs": 78173,
    "dDurationMs": 2680,
    "segs": [ {
      "utf8": "being channeled to it as you drift off."
    } ]
  }, {
    "tStartMs": 80853,
    "dDurationMs": 2607,
    "segs": [ {
      "utf8": "And what goes on \nin your brain while you sleep"
    } ]
  }, {
    "tStartMs": 83460,
    "dDurationMs": 3081,
    "segs": [ {
      "utf8": "is an intensely active period \nof restructuring"
    } ]
  }, {
    "tStartMs": 86541,
    "dDurationMs": 2818,
    "segs": [ {
      "utf8": "that's crucial for how our memory works."
    } ]
  }, {
    "tStartMs": 89359,
    "dDurationMs": 997,
    "segs": [ {
      "utf8": "At first glance,"
    } ]
  }, {
    "tStartMs": 90356,
    "dDurationMs": 3899,
    "segs": [ {
      "utf8": "our ability to remember things \ndoesn't seem very impressive at all."
    } ]
  }, {
    "tStartMs": 94255,
    "dDurationMs": 2783,
    "segs": [ {
      "utf8": "19th century psychologist \nHerman Ebbinghaus"
    } ]
  }, {
    "tStartMs": 97038,
    "dDurationMs": 3875,
    "segs": [ {
      "utf8": "demonstrated that we normally forget\n40% of new material"
    } ]
  }, {
    "tStartMs": 100913,
    "dDurationMs": 2481,
    "segs": [ {
      "utf8": "within the first twenty minutes,"
    } ]
  }, {
    "tStartMs": 103394,
    "dDurationMs": 3740,
    "segs": [ {
      "utf8": "a phenomenon known\nas the forgetting curve."
    } ]
  }, {
    "tStartMs": 107134,
    "dDurationMs": 3601,
    "segs": [ {
      "utf8": "But this loss can be prevented \nthrough memory consolidation,"
    } ]
  }, {
    "tStartMs": 110735,
    "dDurationMs": 2554,
    "segs": [ {
      "utf8": "the process by which\ninformation is moved"
    } ]
  }, {
    "tStartMs": 113289,
    "dDurationMs": 5614,
    "segs": [ {
      "utf8": "from our fleeting short-term memory\nto our more durable long-term memory."
    } ]
  }, {
    "tStartMs": 118903,
    "dDurationMs": 3720,
    "segs": [ {
      "utf8": "This consolidation occurs with the help\nof a major part of the brain,"
    } ]
  }, {
    "tStartMs": 122623,
    "dDurationMs": 2717,
    "segs": [ {
      "utf8": "known as the hippocampus."
    } ]
  }, {
    "tStartMs": 125340,
    "dDurationMs": 2020,
    "segs": [ {
      "utf8": "Its role in long-term memory formation"
    } ]
  }, {
    "tStartMs": 127360,
    "dDurationMs": 4008,
    "segs": [ {
      "utf8": "was demonstrated in the 1950s\nby Brenda Milner"
    } ]
  }, {
    "tStartMs": 131368,
    "dDurationMs": 3288,
    "segs": [ {
      "utf8": "in her research with \na patient known as H.M."
    } ]
  }, {
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    "dDurationMs": 2299,
    "segs": [ {
      "utf8": "After having his hippocampus removed,"
    } ]
  }, {
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    "dDurationMs": 4368,
    "segs": [ {
      "utf8": "H.M.'s ability to form new short-term memories\nwas damaged,"
    } ]
  }, {
    "tStartMs": 141323,
    "dDurationMs": 4565,
    "segs": [ {
      "utf8": "but he was able to learn physical tasks\nthrough repetition."
    } ]
  }, {
    "tStartMs": 145888,
    "dDurationMs": 1831,
    "segs": [ {
      "utf8": "Due to the removal of his hippocampus,"
    } ]
  }, {
    "tStartMs": 147719,
    "dDurationMs": 4575,
    "segs": [ {
      "utf8": "H.M.'s ability to form long-term memories\nwas also damaged."
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  }, {
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    "dDurationMs": 2143,
    "segs": [ {
      "utf8": "What this case revealed,\namong other things,"
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  }, {
    "tStartMs": 154437,
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    "segs": [ {
      "utf8": "was that the hippocampus \nwas specifically involved"
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  }, {
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    "dDurationMs": 4703,
    "segs": [ {
      "utf8": "in the consolidation of\nlong-term declarative memory,"
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  }, {
    "tStartMs": 162062,
    "dDurationMs": 3254,
    "segs": [ {
      "utf8": "such as the facts and concepts\nyou need to remember for that test,"
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  }, {
    "tStartMs": 165316,
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    "segs": [ {
      "utf8": "rather than procedural memory,"
    } ]
  }, {
    "tStartMs": 167125,
    "dDurationMs": 4603,
    "segs": [ {
      "utf8": "such as the finger movements\nyou need to master for that recital."
    } ]
  }, {
    "tStartMs": 171728,
    "dDurationMs": 3666,
    "segs": [ {
      "utf8": "Milner's findings, along with work \nby Eric Kandel in the 90's,"
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  }, {
    "tStartMs": 175394,
    "dDurationMs": 5352,
    "segs": [ {
      "utf8": "have given us our current model \nof how this consolidation process works."
    } ]
  }, {
    "tStartMs": 180746,
    "dDurationMs": 2052,
    "segs": [ {
      "utf8": "Sensory data is initially transcribed"
    } ]
  }, {
    "tStartMs": 182798,
    "dDurationMs": 4273,
    "segs": [ {
      "utf8": "and temporarily recorded in the neurons\nas short-term memory."
    } ]
  }, {
    "tStartMs": 187071,
    "dDurationMs": 2553,
    "segs": [ {
      "utf8": "From there, it travels to the hippocampus,"
    } ]
  }, {
    "tStartMs": 189624,
    "dDurationMs": 3526,
    "segs": [ {
      "utf8": "which strengthens and enhances \nthe neurons in that cortical area."
    } ]
  }, {
    "tStartMs": 193150,
    "dDurationMs": 2219,
    "segs": [ {
      "utf8": "Thanks to the phenomenon\nof neuroplasticity,"
    } ]
  }, {
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    "dDurationMs": 4972,
    "segs": [ {
      "utf8": "new synaptic buds are formed,\nallowing new connections between neurons,"
    } ]
  }, {
    "tStartMs": 200341,
    "dDurationMs": 1843,
    "segs": [ {
      "utf8": "and strengthening the neural network"
    } ]
  }, {
    "tStartMs": 202184,
    "dDurationMs": 3750,
    "segs": [ {
      "utf8": "where the information will be returned\nas long-term memory."
    } ]
  }, {
    "tStartMs": 205934,
    "dDurationMs": 2867,
    "segs": [ {
      "utf8": "So why do we remember\nsome things and not others?"
    } ]
  }, {
    "tStartMs": 208801,
    "dDurationMs": 1888,
    "segs": [ {
      "utf8": "Well, there are a few ways to influence"
    } ]
  }, {
    "tStartMs": 210689,
    "dDurationMs": 3611,
    "segs": [ {
      "utf8": "the extent and effectiveness \nof memory retention."
    } ]
  }, {
    "tStartMs": 214300,
    "dDurationMs": 4135,
    "segs": [ {
      "utf8": "For example, memories that are formed\nin times of heightened feeling,"
    } ]
  }, {
    "tStartMs": 218435,
    "dDurationMs": 1035,
    "segs": [ {
      "utf8": "or even stress,"
    } ]
  }, {
    "tStartMs": 219470,
    "dDurationMs": 5257,
    "segs": [ {
      "utf8": "will be better recorded due to \nthe hippocampus' link with emotion."
    } ]
  }, {
    "tStartMs": 224727,
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    "segs": [ {
      "utf8": "But one of the major factors contributing\nto memory consolidation is,"
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  }, {
    "tStartMs": 228723,
    "dDurationMs": 1168,
    "segs": [ {
      "utf8": "you guessed it,"
    } ]
  }, {
    "tStartMs": 229891,
    "dDurationMs": 1987,
    "segs": [ {
      "utf8": "a good night's sleep."
    } ]
  }, {
    "tStartMs": 231878,
    "dDurationMs": 2336,
    "segs": [ {
      "utf8": "Sleep is composed of four stages,"
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  }, {
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    "segs": [ {
      "utf8": "the deepest of which are known\nas slow-wave sleep"
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  }, {
    "tStartMs": 236952,
    "dDurationMs": 2276,
    "segs": [ {
      "utf8": "and rapid eye movement."
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  }, {
    "tStartMs": 239228,
    "dDurationMs": 3159,
    "segs": [ {
      "utf8": "EEG machines monitoring\npeople during these stages"
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  }, {
    "tStartMs": 242387,
    "dDurationMs": 1990,
    "segs": [ {
      "utf8": "have shown electrical impulses"
    } ]
  }, {
    "tStartMs": 244377,
    "dDurationMs": 5309,
    "segs": [ {
      "utf8": "moving between the brainstem,\nhippocampus, thalamus, and cortex,"
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  }, {
    "tStartMs": 249686,
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    "segs": [ {
      "utf8": "which serve as relay stations \nof memory formation."
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  }, {
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    "segs": [ {
      "utf8": "And the different stages of sleep\nhave been shown to help consolidate"
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    "segs": [ {
      "utf8": "different types of memories."
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  }, {
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    "segs": [ {
      "utf8": "During the non-REM slow-wave sleep,"
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    "tStartMs": 262557,
    "dDurationMs": 3568,
    "segs": [ {
      "utf8": "declarative memory is encoded \ninto a temporary store"
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  }, {
    "tStartMs": 266125,
    "dDurationMs": 2827,
    "segs": [ {
      "utf8": "in the anterior part of the hippocampus."
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  }, {
    "tStartMs": 268952,
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    "segs": [ {
      "utf8": "Through a continuing dialogue \nbetween the cortex and hippocampus,"
    } ]
  }, {
    "tStartMs": 272794,
    "dDurationMs": 2703,
    "segs": [ {
      "utf8": "it is then repeatedly reactivated,"
    } ]
  }, {
    "tStartMs": 275497,
    "dDurationMs": 5501,
    "segs": [ {
      "utf8": "driving its gradual redistribution\nto long-term storage in the cortex."
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    "segs": [ {
      "utf8": "REM sleep, on the other hand, with\nits similarity to waking brain activity,"
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      "utf8": "is associated with the consolidation\nof procedural memory."
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  }, {
    "tStartMs": 288474,
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    "segs": [ {
      "utf8": "So based on the studies,"
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  }, {
    "tStartMs": 290305,
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    "segs": [ {
      "utf8": "going to sleep three hours after \nmemorizing your formulas"
    } ]
  }, {
    "tStartMs": 293533,
    "dDurationMs": 4982,
    "segs": [ {
      "utf8": "and one hour after practicing your scales\nwould be the most ideal."
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  }, {
    "tStartMs": 298515,
    "dDurationMs": 2502,
    "segs": [ {
      "utf8": "So hopefully you can see now\nthat skimping on sleep"
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  }, {
    "tStartMs": 301017,
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    "segs": [ {
      "utf8": "not only harms your long-term health,"
    } ]
  }, {
    "tStartMs": 303292,
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    "segs": [ {
      "utf8": "but actually makes it less likely"
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  }, {
    "tStartMs": 305071,
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    "segs": [ {
      "utf8": "that you'll retain all that knowledge\nand practice from the previous night,"
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    "segs": [ {
      "utf8": "all of which just goes to affirm\nthe wisdom of the phrase, \"Sleep on it.\""
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    "segs": [ {
      "utf8": "When you think about \nall the internal restructuring"
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  }, {
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    "segs": [ {
      "utf8": "and forming of new connections\nthat occurs while you slumber,"
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  }, {
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    "segs": [ {
      "utf8": "you could even say that proper sleep"
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    "segs": [ {
      "utf8": "will have you waking up every morning\nwith a new and improved brain,"
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    "segs": [ {
      "utf8": "ready to face the challenges ahead."
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