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Why We Sleep: Rest and Activity are the Steps of Progress

You and Your Brain. Why We Sleep: Rest and Activity are the Steps of Progress. Timeline: 7:45 – 9:00. Drfredtravis.com for copy of lecture power points. Available at Amazon for the Kindle. Plus, I have copies for sale. Wholeness.

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Why We Sleep: Rest and Activity are the Steps of Progress

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  1. You and Your Brain Why We Sleep:Rest and Activity are the Steps of Progress

  2. Timeline: 7:45 – 9:00 Drfredtravis.com for copy of lecture power points

  3. Available at Amazon for the Kindle. Plus, I have copies for sale.

  4. Wholeness Sleeping and dreaming repair the brain and are essential maintain optimal health and uphold growth towards enlightenment. Rest and activity are the steps of progress.

  5. Adenosine Receptors: The cells’ accountant

  6. Rhythms in Sleep • Most of the organisms living on earth show 24 hour circadian rhythms that are endogenously controlled by biological clocks. • In mammals these rhythms are generated by the circadian pacemaker located in the suprachiasmatic nucleus or SCN of the hypothalamus.

  7. Rhythms in Sleep

  8. Rhythms in Sleep During the daytime the SCN neurons fire rapidly but at night they fire very slowly. This was a single rat neuron from the SNC maintaining a basic circadian rhythm in a dish.

  9. Rhythms in Sleep

  10. Rhythms: Pineal Gland The SCN takes the information on the lengths of the day and night from the retina, interprets it, and passes it on to the pineal gland, a tiny structure shaped like a pine cone and located in the center of the brain.

  11. Rhythms: Pineal Gland In response, the pineal secretes the hormone melatonin. Secretion of melatonin peaks at night and ebbs during the day and its presence provides information about night-length.

  12. Rhythms: Pineal Gland The pineal gland also plays an important role in animals in setting seasonal rhythms.

  13. The Pineal Gland

  14. Two Process Model of Sleep • Sleep pressure—how long since you have slept (“adenosine-accountant”). • Circadian rhythms

  15. Light Sensitive Circadian rhythms (24-hour cycles) in physiological processes of all mammals Greater Drowsiness Midnight 6 AM Midnight Noon 6 PM

  16. Normal Sleep Cycles in Young Adults (Sleep/Dream) AWAKE REM 1 2 3 4 1 2 3 4 5 6 7 8 REM Stage NREM Sleep Stages Hours of Sleep Adapted from Berger RJ. The sleep and dream cycle. In: Kales A, ed. Sleep Physiology & Pathology: A Symposium. Philadelphia: J.B. Lippincott; 1969.

  17. Brain Stem Nuclei Dreaming Sleep

  18. Brain Blood Flow during Sleep 1st CEO 1 2nd Thalamus 2 You wake up in reverse—thalamus first and then the CEO, called sleep inertia.

  19. Blood Flow and Dreaming (REM) Desseilles et al, 2012. Consciousness and Cognition

  20. Sleeping and Dreaming Repairs the Brain • Replenish brain energy resources (adenosine triphosphate) and intracellular house-keeping—replace neurotransmitter vesicles. • Conduct neural plasticity—maintain appropriate connections and eliminate accidental connections.

  21. How Much Sleep Do I Need? Ursin, et al. (2005) Sleep duration, subjective sleep need, and sleep habits in 8860 adults. Sleep. 28,(10), 25-34.

  22. If you don’t get enough sleep…

  23. Restricting Sleep-- Reduced Vigilance 0.5 0.4 0.3 0.2 0.1 0.0 Better Vigilance Level Worse Base- 1 2 3 4 5 6 7 line Days on Experimental Schedule

  24. Effect of Fatigue on Medical Students • JAMA 2005 • Heavy-call residents (every 3rd night) vs low-call residents who drank three beers (BAC level .08)

  25. Similar impairments in • Sustained attention • Vigilance • Performance on a simulated driving test. • Anyone working > 70 hrs/week functions at the level of being legally drunk (BAC = .08).

  26. Fatigue Makes Experiences More Intense Rested 36-hour Sleep Dep. Amygdala 60% more active and 3 times greater area when tired. Yoo et al. (2007) The human emotional brain without sleep -- a prefrontal amygdale disconnect.Current Biology, Vol. 17, No. 20, R877-R878.

  27. Main Point Sleep involves active processes of repairing brain circuits after a day of activity. Dreaming supports this through auto-activation leading to structured forgetting. Brain circuits created during the day are erased if they are not deep. Rest and activity are the steps of progress during waking and during sleeping and dreaming.

  28. How to get good sleep, part 1 • Keep a regular schedule. • Be consistent with sleep times, including weekends. • Exercise regularly.

  29. How to get good sleep, part 2 • Eliminate caffeine and, of course, alcohol and nicotine. • Eliminate TV and computer use later in the evening. • Don't use your time in bed to plan the next day.

  30. How to get good sleep, part 3 • Switch off lights. • To get more enough sleep, go to bed 15 minutes earlier every 3rd-4th day. • When you wake in the night, don't panic and worry that you aren't getting enough rest. It's natural, so just take it easy and enjoy your rest.

  31. Group Exercise Witnessing sleep is a marker of Cosmic Consciousness. What function does sleep play in Cosmic Consciousness?

  32. Maharishi on Sleep Sleep is the blessing of God, Feel love of God, Lie in the showers of His blessing. Let your heart melt in the love of God. Sleep in the thought of God and in the love. It is not necessary to say anything, But feeling of God is of maximum value. The love flows. Sleep is only at the surface. Sleep in the warmth of Divine Grace Without any words -- only this feeling. Maharishi, 1962

  33. Cerebral Blood Flow during Waking, Dreaming and Sleeping Braun et al, 1997, Brain

  34. Computer analogy of sleep and dreaming • During the day, store data in RAM. • During NREM sleep, write data to disk. • During dreaming REM, disk defragmentation. • Repeat the write-and-defragment cycle until all data is written to the disk and your RAM is clear and ready for a new day of learning. • At waking up, you reboot the computer. If you reboot early with the use of an alarm clock, you often leave your disk fragmented.

  35. Sweden 11,000 N = 74,927 10,000 9000 8000 7000 6000 5000 4000 Midnight Noon 6 PM Midnight 6 AM Circadian Rhythms and Performance Errors No. of Errors Mitler MM, et al. Sleep. 1988.

  36. International Data N = 6052 Circadian Rhythms and Vehicle Accident Data 1200 1100 1000 900 800 700 600 500 400 300 200 100 No. of Accidents Midnight Midnight 6 AM Noon 6 PM Mitler MM, et al. Sleep. 1988.

  37. Fatigue Sleep Deprived Rested

  38. Sleep Effects Day 2 Recall Red: Sleep deprived Blue: Full sleep

  39. How Much Sleep Do I Need? Newborns : 16 to 18 hours Age 1 : 13 to 14 hours Teenagers : > 9 ½ hours Adults : 8 hours and 20 minutes Seniors : 8 hours • National Sleep Foundation Poll in 2000 • 33% adult Americans < 6.5 hours per night • 45% will sleep less to accomplish more

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