Presentation is loading. Please wait.

Presentation is loading. Please wait.

5/4/20151 Why We Sleep: Rest and Activity are the Steps of Progress You and Your Brain.

Similar presentations


Presentation on theme: "5/4/20151 Why We Sleep: Rest and Activity are the Steps of Progress You and Your Brain."— Presentation transcript:

1 5/4/20151 Why We Sleep: Rest and Activity are the Steps of Progress You and Your Brain

2 SunMondayTuesdayWedThursdayFridaySat Sept11: Paradigms13: Brain Develop- ment Sept Mongolia Conference SeptYom Kippur27: Sleeping 28: TM and TC Oct2: Science and Pseudoscience 4: Other Meditations Oct9: Cosmic Consciousness 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.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.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 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

11 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.

12 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.

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

14 The Pineal Gland

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

16 Light Sensitive Circadian rhythms (24-hour cycles) in physiological processes of all mammals Midnight6 AM Noon6 PM Midnight Greater Drowsiness

17 Midnight6 AM Noon6 PM Midnight Overlay of Vehicle Accident Data, Performance Errors, and Circadian Rhythm

18 REM AWAKE Sleep Stages Hours of Sleep REM Stage NREM Adapted from Berger RJ. The sleep and dream cycle. In: Kales A, ed. Sleep Physiology & Pathology: A Symposium. Philadelphia: J.B. Lippincott; Normal Sleep Cycles in Young Adults (Sleep/Dream)

19 SleepSleep Brain Stem Nuclei DreamingDreaming

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

21 Blood Flow and Dreaming (REM) Desseilles et al, Consciousness and Cognition

22 Sleeping and Dreaming Repairs the Brain 1.Replenish brain energy resources (adenosine triphosphate) and intracellular house-keeping— replace neurotransmitter vesicles. 2.Conduct neural plasticity— maintain appropriate connections and eliminate accidental connections.

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

24 If you don’t get enough sleep…If you don’t get enough sleep…

25 Restricting Sleep-- Reduced Vigilance Restricting Sleep-- Reduced Vigilance Base line Days on Experimental Schedule Vigilance Level Better Worse

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

27 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).Anyone working > 70 hrs/week functions at the level of being legally drunk (BAC =.08).

28 Rested36-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. Fatigue Makes Experiences More Intense

29 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.

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

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

32 How to get good sleep, part 3 Switch off lights.Switch off lights. To get more enough sleep, go to bed 15 minutes earlier every 3 rd -4 th day.To get more enough sleep, go to bed 15 minutes earlier every 3 rd -4 th 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.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.

33 The Three Doshas in the Rhythm of Day and Night Examples: Kapha morningbody is still lethargic, slow Pitta midday maximum generation of warmth, most powerful time of the digestive fire - Agni Vata afternoonpsychological performance is geatest, clear thinking Kapha eveningslowing down, more relaxed body and mind, desire for sleep Pitta night optimum period of mental and physical regeneration, heat production during sleep Vata night increased dream activity near morning, activation of the eliminative functions, increased mental activity Examples: Kapha morningbody is still lethargic, slow Pitta midday maximum generation of warmth, most powerful time of the digestive fire - Agni Vata afternoonpsychological performance is geatest, clear thinking Kapha eveningslowing down, more relaxed body and mind, desire for sleep Pitta night optimum period of mental and physical regeneration, heat production during sleep Vata night increased dream activity near morning, activation of the eliminative functions, increased mental activity

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

35 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

36

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

38 Computer analogy of sleep and dreaming During the day, store data in RAM.During the day, store data in RAM. During NREM sleep, write data to disk.During NREM sleep, write data to disk. During dreaming REM, disk defragmentation.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.At waking up, you reboot the computer. If you reboot early with the use of an alarm clock, you often leave your disk fragmented.

39 ,000 11,000 Circadian Rhythms and Performance Errors Midnight6 AM Noon6 PM Midnight Mitler MM, et al. Sleep Sweden N = 74,927 No. of Errors

40 Circadian Rhythms and Vehicle Accident Data Midnight6 AMNoon6 PM Midnight International DataN = Mitler MM, et al. Sleep No. of Accidents

41 Sleep Deprived Rested Fatigue

42 Sleep Effects Day 2 Recall Red: Sleep deprived Blue: Full sleep Sleep Effects Day 2 Recall Red: Sleep deprived Blue: Full sleep

43

44 How Much Sleep Do I Need? National Sleep Foundation Poll in % adult Americans < 6.5 hours per night 2.45% will sleep less to accomplish more Newborns : 16 to 18 hours Age 1 : 13 to 14 hours Teenagers : > 9 ½ hours Adults : 8 hours and 20 minutes Seniors : 8 hours


Download ppt "5/4/20151 Why We Sleep: Rest and Activity are the Steps of Progress You and Your Brain."

Similar presentations


Ads by Google