Chapter 5 (p. 191-213) Sleep & Dreams

1. Chapter 5 (p. 191-213)Sleep & Dreams Music: “Dream on” Aerosmith “Sleepwalker” Adam Lambert

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

3. Structure of Consciousness a) Tip of the iceberg: Conscious awareness of yourself and your environment

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

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

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

7. 2. b) The Sleep Cycle (p. 209)

8. 2. b) Stage 5: REM Sleep 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”

9. 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

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

11. 2. d) Theories of Dreams Problem-solving View: Dreams reflect an attempt to solve problems in waking-life Activation-Synthesis Model: Biological view Dreams are the by-product of random neural firing from subcortical structures in the brain.

12. Fig. 5.12, p. 213

13. 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

14. 2. e) Sleep deprivation 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!

15. 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” Ruminating at night does not solve anything and is useless Do your worrying and find solutions earlier in the day

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

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

18. See you next week… & Sleep well!