Cramming isn't the ideal way to study for an exam, but you're here.

テスト前の詰め込み勉強は理想的ではないが、

You've come to this video likely with an exam tomorrow or...in a few hours.

でもこのビデオを見てるということは、明日か

So, let's focus on what you can do to optimize your time.

数時間以内に試験があるのかもしれない、、

How do you effectively cram for your exam?

よし、時間を最大限に使うことを考えよう

You might not be able to learn a lot but you can store a bunch of information into your short-term memory.

どのように効果的に

Try using the ancient technique of the Memory Palace.

詰め込み勉強をしたらいいのだろうか

Dated back as far as 80 B.C., this technique involves associating ideas you want to memorize with memorable places like your home.

短期間で多くの事を学習することはできないかもしれないが、

One study had medical students create Memory Palaces to help them remember the actions of insulin.

短期記憶としてたくさんの情報を記憶することはできる

In this example, you might store glycosis in your living room and ketogenesis in the kitchen.

古来からのテクニック「記憶の宮殿」を使ってみよう

Then you can mentally travel through your house to recall each room.

西暦紀元前８０年前にさかのぼるが、

Those who create memory palaces perform significantly better on tests than those who don't.

このテクニックは記憶したい事と

And the reasons for this is that our visual and spatial memory is quite strong and connecting information to those already existing memories proves extremely effective.

あなたの家のように既に記憶している場所とを関連づける方法だ

You should also use mnemonic devices wherever possible.

医学生が「記憶の宮殿」を使い、インスリンの働きを

Trying to memorize the Kreb's Cycle?

記憶する研究があった。例えば、

Take the beginning of each product, and make a sentence out of it!

「解糖」をリビングに、「キトン生成」をキッチンに保存する

"Can I keep singing songs for my Oscars?''

そして、頭の中で各部屋を移動しながら、情報を思い出すんだ

You can also create rhymes or songs.

「記憶の宮殿」を使った人は

This method has been proven in several studies as a way of committing information to memory.

使わなかった人に比べ、テストで各段にいい点数を取ることができた

And the weirder you make them, the better!

その理由は私達の視覚と空間記憶は強く

Now, does your exam prep include rereading your notes and text book?

既に存在する記憶と結びつけることは

You're not alone - but you should cut it out!

非常に効果的であるからだ

A study had participants read an educational text.

できれば、記憶を助ける工夫もした方がいい

One group was then instructed to reread the text a second time where the other group only read it once.

「クレブスサイクル」を覚えてみようか？

They were then tested through multiple choice, short-answer questions, and text summaries to gauge their ability to retain the information.

生成物の最初を取って、文章を作ってみよう

The experimenters found no significant differences in performance between the two groups, suggesting that rereading provides no clear benefit.

[オスカーで歌を歌い続けてもいい？]

And while we know exams are stressful, put some energy into de-stressing while studying and during your exam.

韻をつけたり歌を作ってみてもいいね

Stress causes your body to release adrenaline, increases your heart rate, and can make you sweat.

これは複数の研究で情報を記憶にする

And about 20 minutes after feeling stressed, your body undergoes a delayed stress response, releasing the hormone cortisol.

方法として証明されているよ。変であればよりいいんだ！

Cortisol attaches to receptors on the hippocampus, which is a seahorse shaped region of your brain that is part of the limbic system.

試験勉強の時にノートや教科書を読み直す？

And it's the hippocampus that's responsible for turning short-term memories into long-term memories.

それをするのは

But when cortisol binds to the hippocampus, it impairs retrieval of memory.

あなただけじゃないけど、やめよう！

Therefore if you are stressed, you will have a more difficult time recalling information during an exam.

被験者に教科書を読ませる研究を行った

So take some deep breaths!

一つのグループには教科書を二回読むよう伝え、

But just "turning off" stress is easier said than done.

もう一つのグループには一回だけ読ませた

That's why you need a study technique that is stress proof.

その後に情報記憶能力を測るため、

Scientists recommend testing yourself!

選択問題、短い記述問題、そして教科書のまとめをテストした

Practice tests are not only a scientifically-supported means of improving memory recall, but they stand up to stressful situations.

実験者は二つのグループの点数に

Scientists found that when individuals used practice tests and were put into a stressful situation, they performed as well on tests as those who didn't have any stress stimulus.

大きな違いがないことが分かった

FMRI studies have also found that practice tests increased the hippocampus ability to connect to other regions of the brain.

読み直しは明確なメリットがないのだ

So even though cortisol may impair some pathways, studying with practice tests creates new paths to route around blockages.

テストは精神的に疲れるが、テスト前とテスト中は

Feeling distracted?

ストレスを溜めないようにしよう

Try a mini workout!

ストレスはアドレナリンを放出し、

Studies show that those who've worked out for 15 minutes and then complete a memory task complete tasks significantly faster than those that haven't exercised.

心拍数を上昇させ、汗をかかせる

Even a simple walk can make a difference.

ストレスを感じてから２０分後、体は遅れてストレスに反応し

But you also need to take a minute and think about the way that you personally study best!

コルチゾールというホルモンを発散する

Metacognition is the analysis of one's own learning or thinking processes.

コルチゾールは脳の辺縁系の一部である

Studies have found that students who have poor metacognitive skills, meaning they lack awareness of assessing their own strengths and weaknesses, perform worse on tests.

タツノオトシゴの形をした領域の

So look inward on ways you have been effective before and implement those strategies.

海馬にある受容体と結びつく

If you know that studying solo works best for you, skip out on the cramming session with your classmates. It is crunch time after all!

その海馬が短期記憶を長期記憶に変えるのだ

There's also one other really important distinction to make: are you cramming late into the night because you know very very little about the topic for your upcoming exam?

しかし、コルチゾールが海馬と結びついたとき、記憶回復を弱めてしまう

Or are you hoping to perfect an already strong base of knowledge?

だから試験中にストレスを感じたとき

If you've already studied, GO TO SLEEP!

情報を思い出すのが難しくなってしまうのだ

There is more than a century's worth of research concluding that sleep is essential for memory retention.

そんなときは深呼吸をしよう！

But if you really only can spare a few minutes to sleep, consider rocking.

でも、ストレスをシャットアウトするのは言うほど簡単なことではない

That's right.

だからストレスに負けない勉強法が必要なのだ

A recent study found that participants who slept on a bed engineered to gently rock were able to fall asleep more quickly, sleep more deeply, and perform better on memory tests the next morning.

科学者達は自分でテストすることをおススメしている

So rockabye baby really works!

練習問題は記憶回復に役立つというだけではなく

Of course, if you want to avoid cramming next time and get ahead, or even just learn something completely new, be sure check out our sponsor The Great Courses Plus, which is a subscription on-demand video learning service with lectures and courses from top professors from around the world!

ストレスが掛かる場面にも効くことが科学的に証明されているのだ

Looking for more tips to get the most out of your mind?

科学者達は、被験者達にストレスフルな場面で

We would recommend "Optimizing Brain Fitness" taught by Professor Richard Restak, which includes 12 lectures, including how to feed your brain, enhance your working memory and practice for peak performance.

練習問題をやらせたところ

With a library of over 11,000 video lectures about anything that interests you... science, math, history, literature, or even how to cook, play chess, or become a better photographer, it's an amazing service.

ストレスの刺激がないグループとテストの結果が同じになったことを発見した

The Great Courses Plus is giving our viewers a FREE trial.

fMRIの研究では、練習問題は

You can show your support for AsapSCIENCE by visiting TheGreatCoursesPlus.com/ASAPScience.

海馬が脳の他の領域と結びつく働きを高めることがわかった

Use link in the description below to start your free trail today.

海馬が脳の他の領域と結びつく働きを高めることがわかった

And subscribe for more weekly science videos every Thursday.

だから、コルチゾールが記憶の経路を弱めてしまうかもしれないが