States of Consciousness sleep – dreams – hypnosis - drugs

Altered States of Consciousness A person’s sense of self or sense of the world changes Sleep Drugs Meditation Biofeedback Hypnosis

What is Consciousness? Consciousness our awareness of ourselves and our environment. There are different types of awareness: – Sensory awareness – you’re aware of what’s going on around you (what you sense). – Direct Inner Awareness – you’re aware of own emotions and feelings (no senses involved here) – Self Awareness – Sense of self and existence

Levels of Consciousness Consciousness Level: mental events or information that you’re aware of at a certain moment. Preconscious Level: mental activity or info that is not currently conscious but which we can easily become conscious. Ex: friend’s phone number

Levels of Consciousness Unconscious Level: mental activity or information you can’t access (become aware of) but influences your behavior. Psychodynamics – Sigmund Freud Nonconscious Level: biological functions you can’t control. Ex. Fingernails growing or pupils getting larger to let in more light

Sleep* Why do we need sleep? Sleep protects us How much sleep do we need? (according to the National Institutes of Health-2007) newborns Sleep helps us recuperate (repair tissue & build-up our immune system / fight infection) Sleep improves cognitive functioning (accidents are more likely when one is sleep deprived) Sleep helps us grow 18 hours hours teens 9 hours adults 7-8 hours kids elderly 5-6 hours Sleep helps us cope emotionally Sleep improves memory (memory consolidation)

Scheduling a good night's sleep could be one of the smartest health priorities you set. It's not just daytime drowsiness you risk when shortchanging yourself on your seven to eight hours. Possible health consequences of getting too little or poor sleep can involve the cardiovascular, endocrine, immune, and nervous systems. reasons not to skimp on sleep Source: US News & World Report - Sarah Baldauf - Oct 16, Don’t write these down.

1)Less may mean more. For people who sleep under seven hours a night, the fewer zzzz's they get, the more obese they tend to be, according to a 2006 Institute of Medicine report. Insufficient sleep appears to tip hunger hormones out of whack. Leptin, which suppresses appetite, is lowered; ghrelin, which stimulates appetite, gets a boost. Don’t write these down.

2) You're more apt to make bad food choices. People with obstructive sleep apnea or other severely disordered breathing while asleep ate a diet higher in cholesterol, protein, total fat, and total saturated fat. Women were especially affected. Don’t write these down.

3) Diabetes may become more likely. People getting five or fewer hours of sleep each night were 2.5 times more likely to be diabetic, while those with six hours or fewer were 1.7 times more likely. Don’t write these down.

4) The ticker is put at risk. Heart attacks were 45 percent more likely in women who slept for five or fewer hours per night than in those who got more. Don’t write these down.

5) Blood pressure may increase. Obstructive sleep apnea, for example, has been associated with chronically elevated daytime blood pressure, and the more severe the disorder, the more significant the hypertension, suggests the 2006 IOM report. Obesity plays a role in both disorders, so losing weight can ease associated health risks. Don’t write these down.

6) Auto accidents rise. Nearly 20 percent of serious car crash injuries involve a sleepy driver--and that's independent of alcohol use. Don’t write these down.

7) Balance is off. Older folks who have trouble getting to sleep, who wake up at night, or are drowsy during the day could be 2 to 4.5 times more likely to sustain a fall Don’t write these down.

8) You may be more prone to depression. Adults who are chronically sleep deprived report more mental distress, depression, and alcohol use. One survey of high school students found similarly high rates of these issues. Middle schoolers, too, report more symptoms of depression and lower self-esteem. Don’t write these down.

9) Kids may suffer more behavior problems. Research from an April issue of the Archives of Pediatric and Adolescent Medicine found that children who are plagued by insomnia, short duration of sleeping, or disordered breathing with obesity, for example, are more likely to have behavioral issues like attention deficit hyperactivity disorder. Don’t write these down.

10) Death's doorstep may be nearer. Those who get five hours or less per night have approximately 15 percent greater risk of dying--regardless of the cause-- according to three large population-based studies published in the journals Sleep and the Archives of General Psychiatry. Don’t write these down.

Am I Sleep Deprived? 1. I need an alarm clock in order to wake up at the appropriate time. 2. It’s a struggle for me to get out of bed in the morning. 3. Weekday mornings I hit the snooze button several times to get more sleep. 4. I feel tired, irritable, and stressed-out during the week. 5. I have trouble concentrating and remembering. 6. I feel slow with critical thinking, problem solving, and being creative. 7. I often fall asleep watching TV. 8 I often fall asleep in boring meetings or lectures or in warm rooms. Don’t write these down.

Am I Sleep Deprived? 9. I often fall asleep after heavy meals or after a low dose of alcohol. 10. I often fall asleep while relaxing after dinner. 11. I often fall asleep within five minutes of getting into bed. 12. I often feel drowsy while driving. 13. I often sleep extra hours on weekend mornings. 14. I often need a nap to get through the day. 15. I have dark circles around my eyes. Don’t write these down.

Biological Rhythms and Sleep* Circadian Rhythms – occur on a hour cycle and include sleep and wakefulness. -Termed our “biological clock” -it can be altered by artificial light. Illustration © Cynthia Turner 2003 Morning Light triggers the suprachiasmatic nucleus (in the hypothalamus) to decrease melatonin from the pineal gland Evening Fading light triggers the suprachiasmatic nucleus to increase melatonin. Doctors and researchers are reporting an increase in illness related to decreased melatonin production – why do you think this might be happening?

Biological Rhythms and Sleep* Melatonin - makes you tired - production increases with less light - production decreases with more light Illustration © Cynthia Turner 2003 Morning Light triggers the suprachiasmatic nucleus (in the hypothalamus) to decrease melatonin from the pineal gland Evening Fading light triggers the suprachiasmatic nucleus to increase melatonin. Doctors and researchers are reporting an increase in illness related to decreased melatonin production – why do you think this might be happening?

How closely does this resemble your biological clock?