Sleep. Module 15. Why do we sleep? Waking and Sleeping Rhythms (cont d)
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1 Module 15 Waking and Sleeping Rhythms (cont d) Sleep Given an average life-expectancy of seventy-five years, an average person spends 25 years in sleep and 5 years of that dreaming. Biological rhythms that control sleep Circadian rhythm: 24 hour cycle Sleep stages: biological rhythm of sleep Why do we sleep? Sleep provides a time-out period so that the body can eliminate waste products from the muscles, repair cells, strengthen the immune system, conserve energy and recover physical abilities lost during the day. Sleep is crucial for memory formation Growth hormone is relased during sleep
2 Evolutionary Theory Cross-species Comparisons of Daily Hours of Sleep Biological rhythm of sleep: Sleep stages
3 Stages of sleep Stage 1. Transition from wakefulness to sleep Transition into sleep is abrupt Resembles hallucinations experiences with no stimulus Sensations of falling, floating, vivid images Stage 2. Brief bursts of rapid brain activity Deep relaxation Lasts about 20 mins Stages of sleep Stage 3. Transitional stage into deep sleep Lasts a few minutes Low-frequency slow delta waves emerge Stage 4. Deep sleep All delta waves Lasts about 30 mins Difficult to awaken Brain continues to process stimuli outside of consciousness Certain sounds, monitoring of movement REM sleep REM sleep Stage reached through stages 3 and 2 (end of one sleep cycle) Recurring sleep stage with rapid brain waves Clearly observable signs Heart rate increases Breathing becomes rapid and irregular Eyes dart around Sexual arousal even without sexual dreams
4 REM sleep Dreams Paradoxical sleep : muscles are relaxed, but other body systems are aroused Brainstem blocks brain s messages If awakened after REM stage, you will remember dreams Vivid, emotional and storylike dreams If you are deprived of REM sleep, REM stages will increase following the period of deprivation REM rebound Stages in a Typical Night s Sleep Sleep stages 1 Awake REM Hours of sleep Stages in a Typical Night s Sleep Minutes of Stage 4 and REM Decreasing Stage Increasing REM Hours of sleep
5 How much do we sleep? Newborn babies sleep about 16 hours a day Spend more time in REM sleep Adults (should) sleep about 8 hours a day Need for sleep varies from person to person Genetic effects Cultural effects If unhindered, most adults sleep for about 9 hours a night The brain will keep account of sleep debt for about 2 weeks Sleep Across the Lifespan Sleep Deprivation Lack of sleep may result in... slowed reaction time, slurred speech, aching muscles, blurred vision, clinical depression, color blindness, decreased mental activity, decreased concentration, decreased ability for the immune system to fight off sickness, dizziness, fainting, general confusion, hallucinations,hand tremors, headache, hypertension/hyperactivity, impatience, irritability, memory lapses/memory loss, psychosis, pale skin tone, weight gain... if takes longer- mental activities may get distorted permanently
6 Sleep Deprivation Accident frequency 2,800 Less sleep, more accidents More sleep, fewer accidents 2,700 4,200 2, ,500 3,800 2,400 Spring time change (hour sleep loss) Monday before time change 3,600 Fall time change (hour sleep gained) Monday after time change Golden Rules of Sleep 1. Get An Adequate Amount of Sleep Every Night At minimum most people need to obtain at least sixty to ninety minutes more sleep than they presently get. 2. Establish A Regular Sleep Schedule Your brain does not have a different biological clock for weekdays and weekends. 3. Get Continuous Sleep Six hours of good, solid sleep is often more restorative than eight hours of poor, fragmented sleep. Don't allow yourself to doze on and off for many hours. 4. Pay back your sleep debt in a timely fashion. Make up for any lost sleep as soon as possible. Sleep loss is cumulative. If you lose several hours on a given night, you will become more and more sleepy in the ensuing days, even though you get your "normal" sleep. Remember: You cannot replace lost sleep at once. When you sleep longer to catch up, try to do so by going to bed earlier than usual. You cannot make up for large sleep losses during the week by sleeping in on the weekends. A nap during the day can help you pay back your sleep debt. The important rule is to return to your regular sleep schedule as soon as possible. Reference: by Dr. B. James Maas, Department of Psychology at Cornel Univ.
7 Sleep Disorders Insomnia Persistent problems in falling or staying asleep, poor quality sleep Seen more in women and elderly Narcolepsy Uncontrollable sleep attacks (REM sleep) during the day Caused by an abnormality in the part of the brain that regulates sleep & has a genetic component Sleep Apnea Temporary cessation of breathing during sleep Momentary reawakenings May be related to weight or upper respiration system problems. Alcohol and sedatives aggravate the condition Sleep Disorders Night/Sleep Terrors mostly affects children occur within 2 or 3 hours of falling asleep, usually during Stage 4 high arousal-- appearance of being terrified, panic seldom remembered may indicate extreme anxiety or other psychological problems Nightmares are not sleep disorders, just dreams with frightening content. Dreams
8 Dreams - 6 years of our lives! Dreams are sequence of images, emotions, and thoughts passing through a sleeping person s mind REM dreams are vivid and emotional 80% are characterized by negative emotions Most dreams are non-sexual Most dreams are associated with daily experiences Dreams can be associated with actual stimuli Noise, odor in the sleeping environment Non-REM dreams are less frequent and less memorable. Why do we dream? DREAM THEORIES To satisfy our wishes: Freudian Theory of Dreams To file memories: Information Processing Theory of Dreams To develop neural pathways: Physiological Function of Dreams Random neural activity in the brain: Activation Synthesis Theory of Dreams Dreams reflect brain maturation: Cognitive Theory of Dreams Why do we dream? Freudian: To satisfy our wishes Dreams are where unacceptable emotions are expressed The manifest content may be the acceptable censored version of the latent unacceptable content This view is discredited Information processing: To file memories REM sleep promotes memory The experiences of the day are replayed during REM sleep
9 Why do we dream? Physiological: To develop neural pathways REM sleep stimulates the brain new neural pathways Activation synthesis: to make sense of random activation of the brain During sleep random areas on the cortex and the limbic system visual content and emotional content Frontal lobe is largely inactive no inhibition and logical reasoning Cognitive: A reflection of brain maturation Dreams repeat waking concepts and knowledge Sleep and Dreams Psychologists used to believe that dreaming occurred infrequently. Now they believe that REM sleep and dreaming are biologically adaptive. All mammals experience REM sleep. REM rebound There is evidence that REM is important for brain maturation. In newborns, 50% of sleep is REM sleep Later in childhood and adulthood, about 20% of sleep is REM sleep. Sleep facilitates memory.
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