1. Meditation and sleep
2 separate classes

2. Meditation http://marc.ucla.edu/body.cfm?id=22 Or Headspace Take 10
How do you feel about the meditation we’ve been doing in class?
What is the most difficult aspect of it?
What’s the most pleasant aspect of it?
Have you noticed any benefit to your life from our class meditation?

3. Benefits of meditation
Read the article “8 ways meditation can improve your life”
Then flip through the pics and read the side captions at the bottom “7 fascinating facts about meditation”

4. Use ipad, answer these questions
What is meditation?
Do some research and write about its history and how/where it is practiced around the world.

5. Class activity - meditation
Sit comfortably
Measure your own pulse rate and breathing rate
Write it down
Meditate (listen to the tape)
Measure your own pulse rate and breathing rate again
Class average

6. Post meditation follow up questions
Describe your meditation in this class:
What did you think about during the meditation?
How did you feel before? After?
What were your pulse and breathing rates before? After?
Would you meditate again? When?
Compare it to your meditation in Russell’s class. How were they the same/different?
How did we measure the effects of meditation today? Is this a good measure? Why/why not?
Why is it important to get the class average?

7. Homework due – self hypnosis write up.
Project progress and discussion
Process board (exhibition display)
Project time

8. College Reading http://www. scientificamerican. com/article. cfm
Discussion questions:
Compare functional amnesia and post hypnotic amnesia (PHA)
How does PHA affect implicit and explicit memory? Are memories encoded and forgotten, or not encoded?

9. Read: http://www.abc.net.au/science/articles/2007/05/03/1913123.htm
Describe the sleep patterns of humans from early childhood to adulthood. Explain why this pattern exists, in terms of melatonin (sleep hormone) and other factors.
When does REM sleep normally start? For tired teens in the school sleep study?
Design the ideal school day schedule to accommodate teenage sleep patterns (keep in mind family schedule needs too).

10. Graph of sleep patterns through the lifespan

12. Some ways you can improve your sleep…
Block out all light (even the tiny light on a TV or alarm clock)
No electronics or stimulating activities right before bedtime
Go to bed and wake up at the same time every day
Create a sleep sanctuary – use your bed only for sleep (no homework or other awake activities)
Use an app like sleepcycle to wake you up at the optimal time (measures your sleep stage)
Exercise, but not too soon before bedtime
Eat a healthy diet
Listen to “white noise” to block out sudden sounds (like traffic) that might wake you
Avoid caffeine (esp close to bedtime)

13. 1 minute exercise: Finish these words
Id _______
Re_______
Be _______
Ap _______
Na _______
Fl ________
Gr _______
Pe _______
Cr _______

14. Were the words you wrote…?
Positive
Negative
Neutral
Count the number of each
This is an indicator of your internal emotional state
Q: If you were awoken during a stage of sleep to write these word endings and your words were mostly negative, what would this mean?

15. Sleep and dreaming Watch “what are dreams?” NOVA documentary
Write and answer these questions:
What are the stages of sleep?
When do dreams occur? What happens to your body while you dream?
Why do scientists think we dream?
Are all types of dreams the same?
What is the % chance that thinking about something before you sleep will make you dream about it? (personal goal for project….)
What are some benefits of nightmares?

17. Measuring Sleep Changes
Electroencephalograph (EEG): Brain-wave machine; amplifies and records electrical activity in the brain
Beta Waves: Small fast waves associated with alertness and awakeness
Alpha Waves: Large, slow waves associated with relaxation and falling asleep

18. Stages of Sleep
Stage 1: Small, irregular waves produced in light sleep (people may or may not say they were asleep)
Hypnic Jerk: Reflex muscle twitch throughout body that may occur in Stage 1

19. Stage 2
Deeper sleep; sleep spindles (bursts of distinctive brain-wave activity) appear

20. Stage 3
Deeper sleep; Delta waves appear; very large and slow

21. Stage 4
Deepest level of normal sleep; almost purely Delta waves

23. Kinds of Sleep
Rapid Eye Movements (REM): Associated with dreaming; sleep is very light
Body is very still during REM sleep
Lack of muscle paralysis during REM sleep is called “REM Behavioral Disorder”
Non-REM (NREM) Sleep: Occurs during stages 1, 2, 3, and 4; no rapid eye movement occurs
Seems to help us recover from daily fatigue

25. Sleep Disturbances
Insomnia: Difficulty in getting to sleep or staying asleep, or waking early
Sleeping pills exacerbate insomnia; cause decrease in REM and Stage 4 sleep and may cause dependency
Drug-Dependency Insomnia: Sleeplessness that follows withdrawal from sleeping pills

26. Types and Causes of Insomnia
Temporary Insomnia: Brief period of sleeplessness caused by worry, stress, and excitement.
Avoid fighting it and read a book, for example, until you’re struggling to stay awake.
Chronic Insomnia: Exists if sleeping troubles last for more than three weeks.
Adopt regular schedule; go to bed at the same time each night, for example.

27. Sleep Disturbances
Sleepwalking (Somnambulism): Occurs in NREM sleep during Stages 3 and 4
Sleeptalking: Speaking while asleep; occurs in NREM sleep

28. Nightmares Bad dreams that occur during REM sleep
Imagery Rehearsal: Mentally rehearse the changed dream before you go to sleep again; may help to eliminate nightmares

29. Night Terrors Total panic and hallucinations may occur
Occurs during Stage 4 sleep
Most common in childhood; may occur in adults

30. Sleep Apnea
Interrupted breathing during sleep; cause of very loud snoring
Hypersomnia: Extreme daytime sleepiness
Apnea can be treated by
Surgery
Weight loss
Breathing mask

31. Psychodynamic (Freudian) Theory of Dreaming
Emphasizes internal conflicts, motives, and unconscious forces
Wish Fulfillment: Freudian belief that many dreams are expressions of unconscious desires
Much evidence to refute this
Dream Symbols: Images that have a deeper symbolic meaning

32. Time… meditation