Just listened to the episode about how the brain works and changes. You mentioned a technique where you listen to a sound during sleep that you associate with the deep focus session you performed earlier during wakefulness in order to enhance neuroplastic changes associated with that particular focused work. Can you give an example / protocol for how to do this in real life?

To enhance neuroplastic changes using the technique of associating sounds with focused sessions, you can follow this protocol:

1. Engage in Focused Learning or Practice: Dedicate a period for concentrated learning or practice of a skill. This initial session is crucial for activating the necessary neural circuits involved in the task you are focusing on.

2. Associate a Specific Sound: During this focused learning session, play a specific sound, such as a bell or a tone, in the background. The sound should be periodically present and consistent whenever you engage in this particular task.

3. Sleep with the Sound: As you go to sleep, play the same sound softly in the background. This audio cue should not be loud enough to disturb your sleep but should be audible to remind your brain about the earlier focused task.

4. Repeat the Process: To reinforce the learning and enhance plasticity, repeat this process. Engage in your focused practice with the associated sound and then sleep while the sound plays in the background.

This method leverages a kind of Pavlovian effect where the sound cue during sleep serves as a reminder of the task learned, enhancing retention and speed of learning by utilizing both sleep and focused attention phases effectively 1.

For additional practices that complement this technique, you can incorporate non-sleep deep rest protocols like yoga nidra, which help in further enhancing neuroplasticity by providing your brain with restorative rest similar to sleep when necessary 2 3.