Title: Sleep
1Sleep Body Rhythms
2What 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.
3Body 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.
4Biological Rhythms
- Periodic physiological fluctuations
- Can affect physiological functioning
- Fall into three main categories
- Circadian Rhythms
- Ultradian Rhythms
- Infradian Rhythms
5Circadian 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
6Sleep and Circadian Rhythms
- Play Sleep and Circadian Rhythms (609) Module
13 from The Brain Teaching Modules (2nd
edition). - Intro to Circadian Rhythms Cave Experiment
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8The 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
9The 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.
10How 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.
11Biological 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.
12Circadian 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?
13Ultradian Rhythms
- Biological rhythms that occur more than once each
day - Example Cycling through the stages of sleep
throughout the night
14Infradian Rhythms
- Biological rhythms that occur once a month or
once a season - Example Womens menstrual cycle or a bears
winter hibernation
15Biorhythms 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).
16A 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?
17A 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?
18A 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
19A 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
20Sleep and Sleep Deficit
21Sleep 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)
22Sleep Deprivation(National Transportation Safety
Board, 1995)
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24Why 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.
25Functions 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.
26Hypothalamus
- Sleep control center in the brain
- Monitors changes in light or dark in the
environment - Changes levels of hormones in the body
27Melatonin
- 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
28IMPROVING 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.
29Coping 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.
30Sleep 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?
31Improving 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.
32Sleep Stages, REM, and DreamingThe Stages of
Sleep
33Electroencephalograph (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
34Electroencephalogram (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
35EEG Waves of Wakefulness
- Awake and attentive low amplitude, fast,
irregular beta waves
- Awake, but non-attentive large, regular alpha
waves
36Onset 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.
37Stage 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.
38Stages of Sleep
39Stage 1
40Stage 1
41Stage 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.
42Stage 2
K Complex
43Stages 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.
44Stage 3
45Stage 4
46Stages 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
47REM 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.
48REM Sleep
49REM 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.
50Stages 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
51Typical Nights Sleep
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53Stage 4/REM Changes
54Sleep Changes through Life
55Sleep
- 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
56Dream 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.
57Brain 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.
58What 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.
60Types 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
61Physiological Function Theory
- Neural activity during REM sleep provides
periodic stimulation of the brain.
62Psychoanalytic 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.
63Activation 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.
64Activation-Synthesis Theory
- Dreams are the minds attempt to make sense of
random neural firings in the brain as one sleeps.
65Information-Processing Theory
- Dreams serve an important memory- related
function by sorting and sifting through the days
experiences - Research suggests REM sleep helps memory storage.
66REM 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.
67Dream 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?
68Sleep Disorders and Sleep Problems
69Individual 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
70Sleep 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.
71Insomnia
- 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
72Sleep 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
73Narcolepsy
- 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)
74Somnambulism
- 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.)
75Night 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.
76Other 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