2. Module 12 Sleep and Dreams Chapter 3, Pages 138-154 Essentials of Understanding Psychology- Sixth Edition PSY110 Psychology © Richard Goldman October 16, 2006

3. Consciousness Awareness of sensations, thoughts, and feelings at the moment Altered states of consciousness:  Sleeping and Dreaming  Drug use  Hypnosis

4. Stages of Sleep 5 Distinct stages:  Stage 1 – Brief transition period – Rapid low amplitude brain waves  Stage 2 – Longest period of sleep – Slower more regular brain waves – brief periods of sleep spindles  Stage 3 – Even slower and larger brain waves  Stage 4 – Slowest and largest brain waves – Only achieved during the first early part of the night  REM (Rapid Eye Movement) – Dreaming occurs, increase in hart rate & blood pressure – accounts for ~20% of sleep time.  Complete cycle ~ 90 minutes

6. Stages of Sleep

7. Why Do We Sleep We do not know – However it is necessary

8. How much sleep is necessary Changes with age The older you get the less you sleep We currently sleep about 3 hrs less/night than 100 yrs ago Sleep deprivation causes a reduction in cognitive ability & recent memory Sleep deprivation does not have a lasting effect

9. Teen Sleep Teens tend to get sleepier later (11:00pm) and wake later

10. Function & Meaning of Dreams Nightmares – common – people often have about 24 per year Most dreams are about what you do Meaning of Dream  Unconscious Wish Fulfillment Theory – Freud  Latent Content of dreams - Actual Meaning  Manifest Content of dreams – overt dream  Interpretations tend to be sexually oriented Research shows that emotion & motivation parts of the brain are active during REM sleep. Dream-for-Survival Theory – Dreaming reprocess recent events, sifts and strengthens memory Activation-Synthesis Theory – Dreaming is triggered by random brain activity then the brain tries to make sense of it

11. Circadian Rhythm 1-day wake/sleep cycle  Controlled by SCN (Suprachiasmatic Nucleus) in brain  Affected by seasons (amount of light and dark) Circadian rhythms are important in determining the sleeping and feeding patterns of all animals.sleeping There are clear patterns of brain wave activity, hormone production, cell regeneration and other biological activities linked to this daily cycle.brain wavehormone The term "circadian", coined by Franz Halberg, comes from the Latin circa, "around", and dies, "day", meaning literally "about a day.“ Franz HalbergLatin The formal study of biological temporal rhythms such as daily, weekly, seasonal, and annual rhythms, is called chronobiology.chronobiology

12. Sleep Disturbances Insomnia - Can’t get to sleep  ¼ of the population have it  Some people do not really know how much they sleep (they often sleep much more than they believe) Sleep Apnea – Heavy snoring – Stop breathing  SIDS (Sudden Infant Death Syndrome) may be related  CPAP (Continuous Positive Airway Pressure) devices can help  Changing body position (elevate head) can help  Surgery  Other devices, solutions, etc.

13. Sleep Disturbances (Continued) SAD – Seasonal Affective Disorder – Depression related to the lack of sunshine  Short winter days  Exposure to full spectrum light can help Jet Lag  Disparity between personal internal clock and actual local time  Shift Changes  People are usually able adjust to different wake/sleep cycles over time.  Continual changes create continual problems.

15. Daydreams Dreaming (fantasying) without sleeping  Accounts for about 10% of wake time  Reduces awareness of surroundings by varying degrees

16. Ways To Sleep Better Exercise Establish a fixed sleep pattern Use bed for sleep (&sex) only – Not TV etc. Avoid caffeine after noon Drink warm milk at bedtime (contains tryptophan) Avoid sleeping pills Visit a sleep disorder clinic

17. To establish a sleep pattern: Go to bed at an established time If you can’t fall asleep get up do something until you are tired Get up at an established time Do not take naps during the day