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Title: Sleep


1
Sleep Body Rhythms
2
What is Consciousness?
  • Consciousness Your immediate awareness of
    thoughts, sensations, memories, and the world
    around you. Experience of this tends to blend
    together.
  • William James described consciousness as a
    "stream" or "river" that is always changing but
    unified and unbroken.
  • Consciousness first studied through introspection
    (verbal self-reports) and later rejected in favor
    of studying only observable overt behavior.
  • 1950's brought a new desire to study
    consciousness for two reasons.
  • Complete understanding of behavior had to
    consider the role of conscious mental processes.
  • Psychologists had created more objective ways to
    study consciousness.

3
Body Rhythms
  • Natural variations we experience daily in our
    consciousness as a part of our sleep-wake cycle.
  • Most people experience at least two peaks in
    mental alertness
  • morning around 900 or 1000 and
  • 800 or 900 PM.
  • Slumps in your mental alertness occur at about
    300 PM and 300 AM.

4
Biological Rhythms
  • Periodic physiological fluctuations
  • Can affect physiological functioning
  • Fall into three main categories
  • Circadian Rhythms
  • Ultradian Rhythms
  • Infradian Rhythms

5
Circadian Rhythms
  • Any rhythmic change that occurs approximately
    once in a 24-hour cycle
  • body temperature
  • cortisol secretion
  • sleep and wakefulness
  • In the absence of time cues, the cycle period
    will become somewhat longer than 24 hours
  • Many of your processes like blood pressure,
    hormones, pain sensitivity along with sleep and
    wake cycles vary over the day

6
Sleep and Circadian Rhythms
  • Play Sleep and Circadian Rhythms (609) Module
    13 from The Brain Teaching Modules (2nd
    edition).
  • Intro to Circadian Rhythms Cave Experiment

7
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8
The Bodys Clock
  • Suprachiasmatic nucleus (SCN)cluster of neurons
    in the hypothalamus that governs the timing of
    circadian rhythms
  • Melatoninhormone of the pineal gland that
    produces sleepiness

9
The Bodys Clock How it works
  • Special photoreceptors in the retina regulate the
    effects of light on the bodys circadian rhythms
  • In response to morning light, signals from these
    special photoreceptors are relayed via the optic
    nerve to the suprachiasmatic nucleus.
  • In turn, the suprachiasmatic nucleus causes the
    pineal gland to reduce the production of
    melatonin, a hormone that causes sleepiness.
  • As blood levels of melatonin decrease, mental
    alertness increases.
  • Daily exposure to bright light, especially
    sunlight, helps keep the bodys circadian rhythms
    synchronized and operating on a 24-hour schedule.

10
How Melatonin works
  • More melatonin sleepy and reduce activity
    levels (between 1-3 AM)
  • Less Melatonin more alert and active. Body
    stops produced melatonin shortly before sunrise
    and sunlight suppresses melatonin levels
    throughout the day
  • Jet Lag Since your body is still operating on
    the time you left from, your melatonin levels
    will be off causing a disruption in your
    circadian rhythms and making you mentally
    fatigued, depressed, irritable and have problems
    sleeping.
  • Night workers will always have some problems due
    to sunlight resetting their biological clock.

11
Biological Rhythms
  • Play Can You Beat Jet Lag? (644) Segment 15
    from Scientific American Frontiers Video
    Collection for Introductory Psychology (2nd
    edition).
  • How light is used by the body to reset your
    biological clock.

12
Circadian Rhythms
  • Play Circadian Rhythms (358) Segment 9 from
    Psychology The Human Experience.
  • Lack of Sleep (on-call workers) Job Performance
  • What are the down times during the day?

13
Ultradian Rhythms
  • Biological rhythms that occur more than once each
    day
  • Example Cycling through the stages of sleep
    throughout the night

14
Infradian Rhythms
  • Biological rhythms that occur once a month or
    once a season
  • Example Womens menstrual cycle or a bears
    winter hibernation

15
Biorhythms vs. Circadian Rhythms
  • Biorhythms pseudoscience that says people have
    three natural rhythms that follow cycles.
    23-day physical cycle, 28-day emotional, and
    33-day intellectual functioning. These are
    determined by the date of your birth.
  • Chronobiology study of biological rhythms over
    time. Studies have not scientifically proven
    that biorhythms play a role in certain events
    (pg. 141).

16
A Sleep SurveyMost people will spend about 22
years of their life sleeping. How much are you
spending?
  • 1. To the nearest quarter hour, what is your
    bedtime on a school night?
  • 2. On the average, how many minutes does it take
    you to fall asleep after going to bed?
  • 3. To the nearest quarter hour, how many hours of
    sleep do you get on an average school night?

17
A Sleep Survey
  • 4. In an average night, how many times do you
    wake up?
  • 5. On a scale of 1 to 10, with one being poor and
    10 being wonderful, rate the quality of your
    sleep on a typical night.
  • 6. On a scale of 1 to 10, with one being easy and
    10 being difficult, how hard is it for you to
    wake up in the morning?

18
A Sleep Survey
  • 7. In a typical 7-day week, how many naps do you
    take?
  • 8. When are you generally most awake and alert?
  • -Morning
  • -Afternoon
  • -Evening
  • -Night

19
A Sleep Survey
  • 9. After a typical nights sleep, how many dreams
    do you recall?
  • 10. Which term most accurately describes your
    typical dream?
  • -Pleasant
  • -Unpleasant
  • -Neutral

20
Sleep and Sleep Deficit
21
Sleep Deprivation Effects
  • Hurts performance on simple, boring tasks more
    than challenging ones
  • Decreases efficiency of immune system functioning
  • Raises the levels of stress hormone cortisol
    which is linked to damage of the brain cells
    responsible for learning memory
  • Safety and accident issues
  • Contributes to hypertension, impaired
    concentration, irritability, premature aging,
    etc.
  • After one night of sleep deprivation, people have
    episodes of sleep lasting a few seconds called
    microsleeps
  • See NBC Report on Sleeplessness in America (2
    min)
  • See NBC Report on Sleep Study (3 min)

22
Sleep Deprivation(National Transportation Safety
Board, 1995)
23
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24
Why We Sleep
  • Most people need 8-8.5 hours of sleep to function
    but most Americans sleep 7-7.5 hours. Almost 1/3
    of Americans get less than 6 hours. 74 women
    sleep less than 8 hours a night.
  • Most teens need 9 hours and 15 minutes of sleep a
    night. Average teenager's biological clock
    doesn't prepare them to awaken until 8 or 9 AM.
    This can interfere with memory and learning.
    Students with most sleep did better on grades and
    exams.
  • Getting less sleep than you need can cause
    harmful changes in metabolic and endocrine
    functioning. Study found after only one week of
    sleep restriction of 4 hours of sleep a night,
    subjects had glucose levels that were no longer
    normal.
  • REM deprivation will cause subjects to have REM
    rebound in which they spend more time in REM
    sleep in an effort "catch up."
  • Stage 3 4 NREM deprivation people will have
    NREM rebound and "catch-up" by spending more time
    in these stages.

25
Functions of Sleep
  • Restoration theorybody wears out during the day
    and sleep is necessary to put it back in shape
  • NREM sleep sees increases in the release of
    growth hormone, testosterone, prolactin.
  • REM sleep plays a role in rate of brain
    development that occurs in the early stages of
    the lifespan.
  • Adaptive theorysleep emerged in evolution to
    preserve energy and protect during the time of
    day when there is little value and considerable
    danger
  • Animals with few natural predators sleep the most
    while animals with many sleep less.
  • Hibernation occurs during the time of year most
    hazardous to the animal.

26
Hypothalamus
  • Sleep control center in the brain
  • Monitors changes in light or dark in the
    environment
  • Changes levels of hormones in the body

27
Melatonin
  • A hormone that helps regulate daily biological
    rhythms
  • Linked to the sleep-wake cycle
  • Melatonin level increases during the night and
    decreases with exposure to morning light

28
IMPROVING SLEEP MENTAL ALERTNESS
  • Dealing with Morning Brain Fog or Sleep Inertia
  • Staying in bed until the last possible moment
    will only intensify disorientation as you hustle
    to work.
  • Best way to treat it is to allow for more passage
    of time.
  • Set your alarm 15 minutes earlier and make it so
    you have to get up to turn it off.
  • Drink something with caffeine and sit near
    sunlight.
  • Read something to get your brain engaged.

29
Coping with the Night Shift
  • Avoid frequent shift changes
  • Easier to lengthen your days than shorten them.
    Progress morning to evening to night shifts.
  • If working at night use bright lights especially
    early on in the shift to adjust your circadian
    rhythm.
  • Take melatonin in the daytime to help you sleep.

30
Sleep Deprivation Studies
  • Play Catching Catnaps (1145) Segment 13 from
    Scientific American Frontiers Video Collection
    for Introductory Psychology (2nd edition).
  • Which stages of sleep are most important?
  • Can a person survive on naps alone?
  • How does lack of sleep or bonus sleep affect
    mood?

31
Improving the Quality of Your Sleep
  • Avoid going to sleep in the "forbidden zone" of
    wakefulness that usually occurs between 8-10PM.
  • Don't drink or eat caffeine-containing drinks or
    foods. See table 4.7 on pg. 175 for common
    sources of caffeine.
  • Don't go to bed very hungry or full
  • Moderate exercise during the day helps but not
    just before sleep.
  • Raise your core body temperature with a warm bath
    or shower.
  • Develop a consistent bedtime routine.
  • Avoid depressant drugs which promote sleep but
    reduce REM sleep.
  • Write down concerns and why you plan to do about
    them the next day or redirect your thoughts to
    something relaxing to deal with stress.

32
Sleep Stages, REM, and DreamingThe Stages of
Sleep
33
Electroencephalograph (EEG)
  • A machine that amplifies and records waves of
    electrical activity that sweep across the brains
    surface
  • Electrodes are placed on the persons scalp to
    measure the waves
  • Used as a means to measure the stages of sleep

34
Electroencephalogram (EEG)
  • Electrodes placed on the scalp provide a gross
    record of the electrical activity of the brain
  • EEG recordings are a rough index of psychological
    states

35
EEG Waves of Wakefulness
  • Awake and attentive low amplitude, fast,
    irregular beta waves
  • Awake, but non-attentive large, regular alpha
    waves

36
Onset of Sleep
  • Awake alert, your brain produces small, fast
    brain waves called beta waves.
  • As you lay down and close your eyes, your brain's
    electrical activity gradually gears down
    generating slightly larger and slower alpha brain
    waves.
  • During drowsy, presleep stage you may experience
    vivid sensory phenomena called hypnagogic
    hallucinations.
  • Most common hallucination is that of falling
    which can produce a myoclonic jerk or sleep
    starts involuntary muscle spasm of the whole
    body that jolts the person completely awake.

37
Stage 1 Sleep
  • Breathing is slowed.
  • Brain waves become irregular.
  • It is easy to wake the person, who will insist
    they are not asleep.
  • Lasts only a few minutes.
  • Familiar sounds fade away but your can regain
    alertness if something interrupts you.
  • Some imagery is common although no very strange
    or vivid.

38
Stages of Sleep
39
Stage 1
40
Stage 1
41
Stage 2 Sleep
  • Brain wave cycle slows.
  • Appearance of sleep spindles or brief bursts of
    brain activity and K complexes or large
    high-voltage spikes of brain activity that
    periodically occur.
  • Brain activity slows considerably and breathing
    becomes rhythmic.
  • Slight muscle twitches occur.
  • Brain waves begin to slowly switch from Theta
    waves to slower and larger delta waves.

42
Stage 2
K Complex
43
Stages 3 and 4 SleepSlow Wave Sleep
  • Increase in delta waves (large and slow waves per
    second) 20 Stage 3. More than 50 Stage 4.
  • First time through stage 4 is about 30 minutes
    and is where one gets rejuvenated
  • During the first stage 4 of sleep, heart rate,
    blood pressure and breathing drop to their lowest
    levels and it is very hard to wake up.
  • Sleepwalking occurs here.
  • People can "wake up" during stage 4 and do a
    simple task and not remember it.

44
Stage 3
45
Stage 4
46
Stages of Sleep1-4Quick Review
  • Sleep stage 1 brief transition stage when first
    falling asleep
  • Stages 2 through 4 (slow-wave sleep)
    successively deeper stages of sleep
  • Characterized by an increasing percentage of
    slow, irregular, high-amplitude delta waves

47
REM Sleep
  • Stages 1 - 4 considered N-REM (non-REM sleep)
  • Rapid eye movement (REM Sleep) as eyes move
    quickly back and forth
  • Most dreaming occurs in REM sleep but muscle
    activity is suppressed to keep you acting them
    out.
  • If denied REM sleep and then allowed a person
    will experience REM Rebound and will increase
    their time in REM by 50. Catching Up on REM
    sleep.

48
REM Sleep
49
REM Paradoxical Sleep
  • During REM sleep brain wave patterns are similar
    to when a person is awake
  • Visual and motor neurons in the brain fire like
    they do when you are awake.
  • Eyes dart back and forth and heart rate, blood
    pressure and respirations fluctuate up and down.
  • REM sleep is sometimes called paradoxical sleep
    as ones physiology is close to that of being
    awake but the brainstem blocks all muscle
    movement
  • The first REM cycle lasts for 5 to 15 minutes.

50
Stages of Sleep
  • Upon reaching stage 4 and after about 80 to 100
    minutes of total sleep time, sleep lightens,
    returns through stages 3 and 2
  • REM sleep emerges, characterized by EEG patterns
    that resemble beta waves of alert wakefulness
  • muscles most relaxed
  • rapid eye movements occur
  • dreams occur
  • Four or five sleep cycles occur in a typical
    nights sleep less time is spent in slow-wave,
    more is spent in REM

51
Typical Nights Sleep
52
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53
Stage 4/REM Changes
54
Sleep Changes through Life
55
Sleep
  • Play Sleep Brain Functions (1112) Module 14
    from The Brain Teaching Modules (2nd edition).
  • Review of the stages of sleep.
  • What happens to animals that are not allowed to
    sleep?
  • What defines normal abnormal sleep?
  • Categories of Sleep Disorders

56
Dream Facts
  • 25 of your nights sleep or 2 hours is spent
    dreaming.
  • Sleep Thinking Vague, uncreative, bland
    thoughts about real-life events that take place
    in NREM. Occur more than dreams.
  • Dreams have 5 basic characteristics
  • Emotions can be intense
  • Content Organization are usually illogical
  • Sensations are sometimes bizarre
  • Bizarre details are uncritically accepted
  • Dream images are difficult to remember
  • Dreams occur in both NREM and REM sleep however
    they are more frequent and last longer in REM.
  • People usually have 4-5 episodes of dreaming a
    night. Dreams happen in real time.

57
Brain During REM Sleep
  • PET scans reveal that brain activity is much
    different in REM sleep than when youre awake.
  • Frontal Lobe and Primary Visual Cortex (registers
    visual info from retinas) are essentially shut
    down during REM meaning you are shut out from the
    external world and rational thought so you accept
    your dreams no matter how bizarre they are.
  • Amygdala hippocampus of the limbic system which
    deal with emotion and memory are highly active as
    are the brains visual areas.

58
What do we Dream About?
  • Most dreams are about everyday life.
  • Some themes are found across cultures. (See
    Common Dream Themes Table 4.3 pf. 155)
  • Aggression is more common than friendliness in
    dreams.
  • Environmental cues during dreaming may be
    incorporated into the dream.
  • What you really want to know about dreams? (Read
    more - In Focus 4.4, pg. 157)

59
  • Why dont remember our dreams?
  • Areas of the brain used in forming memories
    (frontal lobe) are shut down during REM sleep and
    neurotransmitters that are used to make memories
    are greatly reduced.
  • More likely to remember a dream if you wake up
    during it. Visual encoders tend to be better at
    remembering dreams. Vivid dreams are more likely
    to be recalled.
  • Distractions when you awaken can cause problems
    with remembering dreams.
  • Brain seems programmed to forget most of what
    occurs during sleep.

60
Types of Dreams
  • True dreamvivid, detailed dreams consisting of
    sensory and motor sensations experienced during
    REM
  • Sleep thoughtlacks vivid sensory and motor
    sensations, is more similar to daytime thinking,
    and occurs during slow-wave sleep
  • Lucid dreaming

61
Physiological Function Theory
  • Neural activity during REM sleep provides
    periodic stimulation of the brain.

62
Psychoanalytic Interpretation
  • Sigmund Freud Dreams are the fulfillment of
    wishes. Unacceptable thoughts of sex
    aggression are repressed when you are conscious
    but come forth when you are asleep in the form of
    dreams.
  • Dreams were the royal road to the
    unconsciousness and a safety valve that
    allowed for the release of unconscious and
    unacceptable urges.
  • Two components of Dreams
  • Manifest Content dream images themselves
  • Latent Content Disguised psychological meaning
    of the dream.
  • Research does not support his theories.

63
Activation Synthesis Model
  • Brain activity during sleep produces dream images
    (activation) which are combined by the brain into
    a dream story (synthesis).
  • Meaning is to be found by analyzing the way the
    dreamer makes sense of the progression of chaotic
    dream images.
  • OR, to put it another way
  • Activation of brain stem area (Pons) arouse other
    brain areas including visual and auditory and
    limbic systems.
  • Brain responds to these internally created
    signals and assigns them meaning using memories,
    emotions and sensations.

64
Activation-Synthesis Theory
  • Dreams are the minds attempt to make sense of
    random neural firings in the brain as one sleeps.

65
Information-Processing Theory
  • Dreams serve an important memory- related
    function by sorting and sifting through the days
    experiences
  • Research suggests REM sleep helps memory storage.

66
REM Memory Consolidation
  • Memory Consolidation converting new memories
    into a long-term, relatively permanent form.
  • REM seems to help with procedural memories
    (skills like riding a bike).
  • REM seems to improve performance on learned
    tasks.
  • Brain areas activated during training on a task
    actually are reactivated during REM sleep perhaps
    stabilizing the neural connections formed in the
    recent training experience.

67
Dream Research
  • Play Whats in a Dream? (1300) Segment 14
    from Scientific American Frontiers Video
    Collection for Introductory Psychology (2nd
    edition).
  • Dream research with Alan Alda.
  • What happens biologically when we dream during
    REM sleep?
  • Where do stories of our dreams come from?
  • How brains try to make sense of nonsense.
  • What kind of tasks are more difficult if you have
    random sleep loss?
  • Can dreaming help us learn?

68
Sleep Disorders and Sleep Problems
69
Individual Differences in Sleep Drive
  • Some individuals need more and some less than the
    typical 8 hours per night
  • Nonsomniacssleep far less than most, but do not
    feel tired during the day
  • Insomniacshas a normal desire for sleep, but is
    unable to and feels tired during the day

70
Sleep Disorders Quick List
  • Insomniainability to fall asleep or stay asleep
  • REM sleep disordersleeper acts out his or her
    dreams
  • Night terrorssudden arousal from sleep and
    intense fear accompanied by physiological
    reactions (e.g., rapid heart rate, perspiration)
    that occur during slow-wave sleep
  • Narcolepsyoverpowering urge to fall asleep that
    may occur while talking or standing up
  • Sleep apneafailure to breathe when asleep See
    clip of it here.

71
Insomnia
  • Recurring problems falling asleep or staying
    asleep
  • Sleeping pills tend to inhibit or suppress REM
    sleep worsen the problem
  • Alcohol suppresses REM sleep also worsens the
    problem
  • Studies show most people overestimate how long it
    took them to get to sleep

72
Sleep Apnea
  • A sleep disorder characterized by temporary
    cessations of breathing during sleep and
    consequent momentary reawakenings.
  • Tend to be loud snorers
  • Continuous Positive Airway Pressure machine

73
Narcolepsy
  • A sleep disorder characterized by uncontrollable
    sleep attacks
  • Person goes directly into REM sleep
  • Nervous system getting aroused tends to trigger
    the sleep attack
  • Narcolepsy has a genetic link and runs in some
    breeds of dogs.
  • Rusty the Narcoleptic Dog (Click to View)
  • Other Dogs with Narcolepsy (Click to View)
  • Teenagers Living with Narcolepsy (Click to View)

74
Somnambulism
  • Formal name for sleepwalking
  • Starts in the deep stages of N-REM sleep
  • Person can walk or talk but remembers nothing of
    the experience
  • Sleep Walking has been linked to Sleep
    Deprivation. (NBC Report 2 min.)

75
Night Terrors
  • Sleep disorder characterized by high arousal and
    appearance of being terrified
  • Happens during stage 4 sleep mostly children
  • The children seldom remember the event.

76
Other Sleep Disorders
  • Bruxism teeth grinding
  • Enuresis bed wetting
  • Myoclonus sudden jerk of a body part occurring
    during stage 1 sleep
  • Everyone has occasional episodes of myoclonus
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