How to Actually Make Yourself Smarter & How Too Much Efficiency Makes You Less Efficient

Sleep

Sleep is a crucial factor in maintaining optimal cognitive function. David Bardsley emphasizes that adults need seven to nine hours of sleep per night to perform at their cognitive best. He shares military studies showing that sleep deprivation can significantly reduce cognitive test scores, with just five nights of limited sleep causing a 60% decrease in performance 1.

One of the simplest things there is to do in psychology is to test that cognitive decrease that occurs with sleep deprivation. If you have just one night of disturbed sleep, you will have a measurable decrease in your cognitive ability the next day.

--- David Bardsley

Many people believe they can function well on less sleep, but they are merely getting by, not excelling 2.

   

Exercise

Vigorous physical activity is essential for brain health. David Bardsley explains that such activity stimulates the growth of new brain cells and enhances the connections between existing ones. He notes that thousands of studies support the cognitive benefits of vigorous exercise 3.

It's the only known thing that stimulates the growth of new brain cells. It stimulates the interconnection between existing brain cells, and it increases and balances the neurotransmitters.

--- David Bardsley

Regular, vigorous exercise is crucial for maintaining and improving cognitive abilities, especially as we age 4.

   

Diet

Diet plays a significant role in brain health. David Bardsley highlights the negative impact of high blood sugar and inflammation on cognitive function. He suggests that a diet low in sugar and high in vegetables can help maintain brain health 3.

The end products of the sugar metabolism will set up inflammation everywhere in your body, including your brain.

--- David Bardsley

Additionally, while antioxidants are beneficial, excessive intake, especially through supplements, can be harmful. It's best to get antioxidants naturally from food 5.

   

Alcohol

Alcohol consumption can have detrimental effects on cognitive abilities. David Bardsley explains that even small amounts of alcohol can harm brain cells. He advises that while moderate drinking might not have severe effects, exceeding the liver's capacity to process alcohol can lead to cognitive impairment 6.

We can grow human brain cells, human neurons, in a petri dish, in a lab, and add just one little drop of alcohol, and instantaneously, 100% of those brain cells will shrivel up and die.

--- David Bardsley

It's crucial to be mindful of alcohol intake to protect brain health and cognitive function 7.