Presentation on theme: "Why We Sleep: Rest and Activity are the Steps of Progress"— Presentation transcript:
1Why We Sleep: Rest and Activity are the Steps of Progress You and Your BrainWhy We Sleep: Rest and Activity are theSteps of Progress4/14/2017
2Timeline: 7:45 – 9:00SunMondayTuesdayWedThursdayFridaySatSept11: Paradigms13: Brain Develop-mentMongolia ConferenceYom Kippur27: Sleeping28: TM and TCOct2: Science and Pseudoscience4: Other Meditations9: Cosmic ConsciousnessDrfredtravis.com for copy of lecture power points
3Available at Amazon for the Kindle. Plus, I have copies for sale.
4WholenessSleeping and dreaming repair the brain and are essential maintain optimal health and uphold growth towards enlightenment. Rest and activity are the steps of progress.
6Rhythms in SleepMost 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.
11Rhythms: Pineal GlandThe 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.
12Rhythms: Pineal GlandIn 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.
13Rhythms: Pineal GlandThe pineal gland also plays an important role in animals in setting seasonal rhythms.
15Two Process Model of Sleep Sleep pressure—how long since you have slept (“adenosine-accountant”).Circadian rhythms
16Light Sensitive Circadian rhythms (24-hour cycles) in physiological processesof all mammalsGreater DrowsinessMidnight6 AMNoon6 PMMidnight
17Overlay of Vehicle Accident Data, Performance Errors, and Circadian Rhythm This build of slides demonstrates the similarity in the temporal distribution of meter-reading errors and auto accidents and correlates the indirect relationship that poor function has to the maximum peaks of the circadian rhythm (times of greatest sleepiness).At the maximum peak of sleepiness (12 AM-7 AM; 1 PM-4 PM), errors and accident rates are at their highestAt the minimum troughs of sleepiness (7 AM-11 AM; and 5 PM-11 PM), function is higher and errors and accidents occur less frequentlyMidnight6 AMNoon6 PM
18Normal Sleep Cycles in Young Adults (Sleep/Dream) REM StageNREM4321REMAWAKESleep StagesAdapted from Berger RJ. The sleep and dream cycle. In: Kales A, ed. Sleep Physiology & Pathology: A Symposium. Philadelphia: J.B. Lippincott; Used by permission of Lippincott Williams & Wilkins.Breakdown of total time at each stageStage 1: 5%Stage 2: 50%Stages 3, 4: 20%REM: 20%-25%12345678Hours of SleepAdapted from Berger RJ. The sleep and dream cycle. In: Kales A, ed. Sleep Physiology & Pathology: A Symposium. Philadelphia: J.B. Lippincott; 1969.
20Brain Blood Flow during Sleep 1st CEO12nd Thalamus2You wake up in reverse—thalamus first and then the CEO, called sleep inertia.
21Blood Flow and Dreaming (REM) Talk about meaning during dreamsDesseilles et al, Consciousness and Cognition
22Sleeping 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.1. During sleep, our brain busily processes the information we have learned during the day.2. Sleep makes memories stronger. It weeds out irrelevant details and background information so that only the important pieces remain.
23How Much Sleep Do I Need?Ursin, et al. (2005) Sleep duration, subjective sleep need, and sleep habits in 8860 adults. Sleep. 28,(10),
25Days on Experimental Schedule Restricting Sleep--Reduced Vigilance0.50.40.30.20.10.0BetterVigilance LevelThe answer is that we CAN get by with less than 8 hours of sleep per day, but we will pay a penalty for it.This slide shows mental performance across 8 days on various nightly sleep schedules.If you spend 9 hrs in bed, you will obtain about 8 hours of sleep. The yellow squares show that this amount of sleep sustains mental performance.If you obtain just 1 hour less sleep per night, about 7 hours of sleep per night, your mental performance falls off slightly almost immediately, and the difference is clearly obvious after about 5 days.Obtaining only 5 hours of sleep per night results in immediate and fairly substantial mental performance deficits. These deficits level off after about 5 days, but performance remains well below the 8-hour level.Restricting sleep to 3 hours per night causes immediate and devastating performance deficits. These deficits continue to mount across nights. By a 7th night of sleep restricted to 3 hours, mental performance is reduced to about 30% of well rested levels.WorseBaselineDays on Experimental Schedule
26Effect of Fatigue on Medical Students JAMA 2005Heavy-call residents (every 3rd night) vs low-call residents who drank three beers (BAC level .08)
27Similar impairments in Sustained attentionVigilancePerformance on a simulated driving test.Anyone working > 70 hrs/week functions at the level of being legally drunk (BAC = .08).
28Fatigue Makes Experiences More Intense 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.
29Main PointSleep 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.
30How to get good sleep, part 1 Keep a regular schedule.Be consistent with sleep times, including weekends.Exercise regularly.Keep a regular schedule. It helps you fall asleep more easily, have better sleep quality, and feel more rested after sleep.Be consistent with sleep times, including weekends.Exercise regularly. (It reduces stress and lengthens the time of deep sleep.) But don't exercise right before bedtime.
31How 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.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. Do this earlier in the day.If you are not getting enough sleep, go to bed one or two hours earlier than usual.
32How 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.Switch off lights. Eliminate as much light from the bedroom as possible.Don't alter your sleep schedule by more than an hour.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.
33The Three Doshas in the Rhythm of Day and Night Examples:Kapha morning body is still lethargic, slowPitta midday maximum generation of warmth, most powerful time of the digestive fire - Agni Vata afternoon psychological performance is geatest, clear thinkingKapha evening slowing down, more relaxed body and mind, desire for sleepPitta night optimum period of mental and physical regeneration, heat production during sleepVata night increased dream activity near morning, activation of the eliminative functions, increased mental activity
34Group ExerciseWitnessing sleep is a marker of Cosmic Consciousness. What function does sleep play in Cosmic Consciousness?
35Maharishi 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 GraceWithout any words -- only this feeling.Maharishi, 1962
37Cerebral Blood Flow during Waking, Dreaming and Sleeping Braun et al, 1997, Brain
38Computer 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.
39Circadian Rhythms and Performance Errors 40005000600070008000900010,00011,000SwedenN = 74,927No. of ErrorsFigure represents the distribution of 75,000 meter-reading errors displayed as a function of time.These data were collected in Swedish gas works and assessed the 24-hour distribution of 75,000 meter-reading errors during a 20-year period. Notice the familiar 2-peak, or bimodal, pattern of these errors:Major peak occurs between 2 AM and 4 AMMinor peak occurs between 2 PM and 4 PMMidnight6 AMNoon6 PMMitler MM, et al. Sleep
40Circadian Rhythms and Vehicle Accident Data International DataN = 6052120011001000900800700600500400300200100No. of AccidentsDistribution of 6052 single-vehicle accidents displayed as a function of time of day. These accidents were judged by investigators to be attributable to “falling asleep at the wheel.” Notice the familiar 2-peak, or bimodal, pattern of the accident rate over time:Major peak occurs between 12 AM and 7 AM (especially pronounced between 1 AM and 4 AM)Minor peak occurs between 1 PM and 4 PMThese data combine population samples from:Israel: n = 390Texas: n = 4994New York: n = 668Midnight6 AMNoon6 PMMidnightMitler MM, et al. Sleep
44National Sleep Foundation Poll in 2000 How Much Sleep Do I Need?Newborns : 16 to 18 hoursAge 1 : 13 to 14 hoursTeenagers : > 9 ½ hoursAdults : 8 hours and 20 minutesSeniors : 8 hoursNational Sleep Foundation Poll in 200033% adult Americans < 6.5 hours per night45% will sleep less to accomplish more