1. List  What are 5 things that you absolutely must do on a daily basis?

2. Consider this The average teenager in America will spend 65 days (1560 hours) watching T.V. The average American will spend 60 hours on HOLD The average Englishman will spend 6 (36hrs/year) minutes a day laughing

3. Why Do We Sleep  The Repair Theory – suggest that activities during the day deplete key factors in our brain or body that are replenished or repaired by sleep.  Support (Sleep is needed to grow & create meaningful memories, repair its immune system and restore energy and chemicals  During Stage 4 sleep marked secretion of growth hormone  Increased production of of immune cells to fight infection  Glycogen is depleted during wakefulness and restored during sleep

4. Continued  Adaptive Theory – suggests that sleep evolved because it prevented early humans and animals from wasting energy and exposing themselves to the dangers of nocturnal predators  Maximize our safety and survival  Ex. Taking a midnight stroll  Support - primarily from observing other animals (prey and predators)  Lions – often, whenever, wherever (15 hours a day)  Many birds “unihemispheric sleep” Mallard Ducks  Seals and whales  Bats sleep 20 hours  The 2 Theories are not mutually exclusive

5. 5 Rhythm of Sleep Circadian Rhythms occur on a 24-hour cycle and include sleep and wakefulness, which are disrupted during transcontinental flights. Light triggers the suprachiasmatic nucleus to decrease (morning) melatonin from the pineal gland and increase (evening) it at night fall. Illustration © Cynthia Turner 2003

6. 2 major categories of Sleep  REM Sleep – Rapid Eye Movement  When in REM sleep the eyes dart back and forth  Non-REM Sleep – is where you spend approximately 80% of your sleep.  It is divided into 4 Stages

7. Electroencephalogram (EEG)

8. REM Sleep  Characteristics  Body and brain are in a general state of physiological arousal (blood pressure and heart rate may be 2x as high) – “paradoxical sleep”  Brain waves are very similar to Beta waves (awake)  Lose muscle tension in neck and limbs – essentially paralyzed – evolutionary advantageous  Makes up about 20% of sleep – pass through about 5-6 x  Remain in REM stage between 15-45 minutes  This is when we primarily are dreaming (80-90%)  REM rebound – refers to individuals spending an increased percentage of time in REM sleep if they were deprived of REM sleep on the previous nights.  Important Findings – Nader & Stickgold 2003 –suggests a correlation between REM sleep and store and encode memory

9. 4 Stages of Non-REM  Alpha Stage – marked by feelings of being relaxed and drowsy, usually with eyes closed  Stage 1 (Theta waves)  Transition from wakefulness to sleep lasting 1-7 minutes  Lose responsiveness to stimuli and experience drifting thoughts and images  Arousal report having been awake  Stage 2 (1 st Stage of Real Sleep)  Muscle tension, heart rate, respiration & body temp. drop  Sleep spindles  Minor noises won’t disturb you  Stage 3 & 4 (slow wave or Delta sleep)  Deepest stage of sleep – difficult to be awakened  Marked secretion of growth hormone  Sleep walking and talking occur during this stage of sleep

10. Changes during the Night  REM and Non-REM continues to alternate throughout the night  Stages 3&4 become shorter and REM tends to get longer and closer together  Although these cycles exist they are also irregular between people or within a given individual

11. 11 90-Minute Cycles During Sleep With each 90-minute cycle, stage 4 sleep decreases and the duration of REM sleep increases.

13. Sleep Deprivation

14. Stages of Sleep & Time Spent in Each Stage

15. Changes over Time to Sleep Type and Amount

16. Stages of N-REM & REM

17. 17 Accidents Frequency of accidents increase with loss of sleep