2. Lecture #5: Sleep & Dreams Music: #9 Dream John Lennon “Sweet Dreams” Beyonce

3. Lecture #5: Agenda 1. Structure of Consciousness 1. Structure of Consciousness 2. Everyday Changes in Consciousness: 2. Everyday Changes in Consciousness: a) Circadian Rhythms a) Circadian Rhythms b) The Sleep Cycle b) The Sleep Cycle c) Content of Dreams c) Content of Dreams d) Theories of Dreams d) Theories of Dreams e) Sleep Deprivation e) Sleep Deprivation 3. Applications: 3. Applications: a) Tips for sleep success a) Tips for sleep success b) Self-Guide to Dream Interpretation b) Self-Guide to Dream Interpretation 4. Movies: 4. Movies: “Prescription Drug Abuse in Teenagers” (10 min.) “Prescription Drug Abuse in Teenagers” (10 min.) “Curing Insomnia” (6 min.) “Curing Insomnia” (6 min.)

4. 1.Structure of Consciousness a) Tip of the iceberg: a) Tip of the iceberg: Conscious awareness of yourself and your environment Conscious awareness of yourself and your environment a) Conscious: Controlled, sequential b) Preconscious: Easily retrieved e.g. stored knowledge c) Subconscious: Simultaneous, automatic processing of sights, sounds, sensations d) Freud’s Unconscious: Repressed memories, impulses Difficult to retrieve; accessible in dreams e) Non-conscious: Physiological processes not available to awareness Can be influenced through conscious intent

5. 2. Everyday Changes in Consciousness a) Circadian Rhythms a) Circadian Rhythms Biological clock governing cycles in bodily functions: Biological clock governing cycles in bodily functions:

6. 2. Everyday Changes in Consciousness a) Circadian Rhythms (cont’d) a) Circadian Rhythms (cont’d) Clock adjusted by light Clock adjusted by light Receptors in the retina send input to hypothalamus Receptors in the retina send input to hypothalamus Small structure of the hypothalamus sends signals to pineal gland Small structure of the hypothalamus sends signals to pineal gland Leads to the secretion of melatonin which contributes to sleep regulation Leads to the secretion of melatonin which contributes to sleep regulation What happens when you make changes in your biological clock? What happens when you make changes in your biological clock? Examples: Examples: Flying West/ Daylight Savings Time (Fall): Flying West/ Daylight Savings Time (Fall): Easier to add additional time to your day Easier to add additional time to your day Flying East/Moving clock forward (Spring): Flying East/Moving clock forward (Spring): Harder to subtract time from your day Harder to subtract time from your day

7. 2. b) The Sleep Cycle 5 Stages: 5 Stages: Stage 1: Stage 1: Light sleep 1-7 min. (theta waves) Light sleep 1-7 min. (theta waves) Hypnic Jerks Hypnic Jerks Stage 2: Stage 2: 10-25 min. (sleep spindles) 10-25 min. (sleep spindles) May involve some dreaming May involve some dreaming Stages 3 & 4: Stages 3 & 4: 30 min. slow-wave sleep (delta waves) 30 min. slow-wave sleep (delta waves) Longer in the first part of the night Longer in the first part of the night When sleepwalking and night terrors occur When sleepwalking and night terrors occur Usually within the first 2 hours of sleep Usually within the first 2 hours of sleep Stage 5: Stage 5: REM sleep (beta waves) REM sleep (beta waves) Rapid eye movements (REM) & dreaming Rapid eye movements (REM) & dreaming Gets progressively longer in later part of the night Gets progressively longer in later part of the night

8. 2. b) The sleep cycle (p. 209)

9. 2. b) Stage 5: REM Sleep (cont’d)  REM= Rapid Eye Movement  When most dreams occur  About 20% of sleep time  Paradoxical:  Heart rate and arousal increase  Brain activity resembles alert state  Major muscle groups inhibited  See Application section for “lucid dreaming”

10. 2. c) Content of Dreams  Typical Dreams of Canadian University Students (p. 210)  Being chased or pursued, not injured (90%)  Sexual experiences  Falling  School, teachers, studying  Arriving too late  Being on the verge of falling  A person now alive as dead  Trying repeatedly to do something  Flying or soaring through the air  Vividly sensing a presence  Failing an examination  Physically attacked  Being frozen with fright (50%)  Inappropriately dressed  Seeing self as dead

11. 2. d) Theories of Dreams (i) Freud (i) Freud “Dreams are the royal road to the unconscious” “Dreams are the royal road to the unconscious” Wish Fulfillment Theory: Wish Fulfillment Theory: Dreams express unconscious motives and wishes Dreams express unconscious motives and wishes Manifest & latent content Manifest & latent content Criticisms Criticisms

12. 2. d) Theories of Dreams (cont’d) (ii) Problem-solving View: (ii) Problem-solving View: Dreams reflect an attempt to solve problems in waking-life Dreams reflect an attempt to solve problems in waking-life (iii) Biological View (iii) Biological View Activation-Synthesis Model Activation-Synthesis Model Dreams are the by-product of random neural firing emerging from deep (subcortical) areas of the brain. Dreams are the by-product of random neural firing emerging from deep (subcortical) areas of the brain.

13. Fig. 5.12, p. 213

14. 2. e) Sleep deprivation:  Adults should get 7-9 hours  Children 5-12 years: 9-11 hours  Adolescents 11-17 years: 8.5-9.5 hours  Chronic sleep disturbances:  Associated with a spectrum of medical conditions  E.g. Obesity, diabetes, high blood pressure stroke, cardiovascular disease, depression, excessive drinking  Immunity to disease reduced  Inflammation in body increased  Sleep Deprivation:  Impaired concentration and cognitive performance  Emotional centers of the brain more reactive:  Irritability/mood problems  Misperceptions during monotonous tasks  “Zoning out’ and industrial/medical accidents

15. 2. e) Sleep deprivation (cont’d):  Why we need sleep:  1) To maintain a healthy brain:  Repair damaged cells  Replenish energy stores  Grow new neurons  2) To consolidate memory & learn  3) To maintain psychological health  Help regulating mood/ handling stress/ and making decisions!

16. 3. a) Tips for Sleep Success  1) Develop a consistent bedtime routine  Train your body to know what to expect  To develop a routine:  Wake up at the same time/Go to bed at the same time  Make small incremental changes (e.g. by 15 minutes)  2) Use principles of conditioning:  Bed should be associated with sleep (not with alert activities)  Don’t stay awake in bed for more than 20 minutes  3) Expose yourself to bright light early in the day  Will reset your clock  4) Avoid excessive caffeine after 2 p.m.  5) Schedule “worry time” for another period of the day  Try to find solutions to your problems rather than ruminating about them

17. 3. b) Self-Guide to Dream Interpretation For next week: For next week: 1) Write your dream in the present tense 1) Write your dream in the present tense 2) Underline dream elements 2) Underline dream elements 3) Provide more description of the dream elements 3) Provide more description of the dream elements 4) Associate to dream elements 4) Associate to dream elements 5) Link to waking life 5) Link to waking life 6) Next week: Interpreting your dream 6) Next week: Interpreting your dream 7) & Making your dream work for you! 7) & Making your dream work for you!

18. 4. Movies 1) “Prescription Drug Abuse in Teenagers” 1) “Prescription Drug Abuse in Teenagers” Teenagers in a substance abuse treatment center talk about their addictions to prescription drugs Teenagers in a substance abuse treatment center talk about their addictions to prescription drugs Pertinent to next week’s lecture Pertinent to next week’s lecture 2) “Curing Insomnia” 2) “Curing Insomnia” An alternative treatment to drugs for insomnia using cognitive behavioural therapy An alternative treatment to drugs for insomnia using cognitive behavioural therapy Note: 2 multiple choice questions may be extracted from these movies for midterm #2 Note: 2 multiple choice questions may be extracted from these movies for midterm #2

19. Stay Healthy