Lecture #5: Sleep & Dreams Music: #9 Dream John Lennon “Sweet Dreams” Beyonce.

Lecture #5: Sleep Lecture #5: Sleep & Dreams & Dreams

Music:Music: #9 Dream #9 Dream

John LennonJohn Lennon

““Sweet Dreams”Sweet Dreams”

BeyonceBeyonce

Lecture #5: AgendaLecture #5: Agenda

1. Structure of Consciousness 1. Structure of Consciousness 2. Everyday Changes in Consciousness:2. Everyday Changes in Consciousness:

a) Circadian Rhythmsa) Circadian Rhythms b) The Sleep Cycleb) The Sleep Cycle c) Content of Dreamsc) Content of Dreams d) Theories of Dreamsd) Theories of Dreams e) Sleep Deprivatione) Sleep Deprivation

3. Applications:3. Applications: a) Tips for sleep successa) Tips for sleep success b) Self-Guide to Dream Interpretationb) Self-Guide to Dream Interpretation

4. Movies: 4. Movies: ““Prescription Drug Abuse in Teenagers” (10 min.)Prescription Drug Abuse in Teenagers” (10 min.) ““Curing Insomnia” (6 min.)Curing Insomnia” (6 min.)

1.1. Structure of ConsciousnessStructure of Consciousness a) Tip of the iceberg:a) Tip of the iceberg:

Conscious awareness of yourself and your environment Conscious awareness of yourself and your environment

a) Conscious:Controlled, sequential

b) Preconscious:Easily retrieved

e.g. stored knowledge

c) Subconscious:Simultaneous, automatic processing

of sights, sounds, sensations

d) Freud’s Unconscious:Repressed memories, impulses

Difficult to retrieve; accessible in dreams

e) Non-conscious:Physiological processes not available to awareness

Can be influenced through conscious intent

2. Everyday Changes in 2. Everyday Changes in ConsciousnessConsciousness

a) Circadian Rhythms a) Circadian Rhythms Biological clock governing cycles in bodily Biological clock governing cycles in bodily

functions:functions:

2. Everyday Changes in 2. Everyday Changes in ConsciousnessConsciousness

a) Circadian Rhythms (cont’d)a) Circadian Rhythms (cont’d) Clock adjusted by lightClock adjusted by light

Receptors in the retina send input to hypothalamus Receptors in the retina send input to hypothalamus Small structure of the hypothalamus sends signals to pineal Small structure of the hypothalamus sends signals to pineal

glandgland Leads to the secretion of melatonin which contributes to sleep Leads to the secretion of melatonin which contributes to sleep

regulationregulation What happens when you make changes in your What happens when you make changes in your

biological clock? biological clock? Examples: Examples:

Flying West/ Daylight Savings Time (Fall):Flying West/ Daylight Savings Time (Fall): Easier to add additional time to your dayEasier to add additional time to your day Flying East/Moving clock forward (Spring): Flying East/Moving clock forward (Spring): Harder to subtract time from your dayHarder to subtract time from your day

2. b) The Sleep Cycle2. b) The Sleep Cycle 5 Stages:5 Stages:

Stage 1: Stage 1: Light sleep 1-7 min. (theta waves)Light sleep 1-7 min. (theta waves) Hypnic Jerks Hypnic Jerks

Stage 2: Stage 2: 10-25 min. (sleep spindles)10-25 min. (sleep spindles) May involve some dreamingMay involve some dreaming

Stages 3 & 4: Stages 3 & 4: 30 min. slow-wave sleep (delta 30 min. slow-wave sleep (delta

waves) waves) Longer in the first part of the nightLonger in the first part of the night When sleepwalking and night When sleepwalking and night

terrors occurterrors occur Usually within the first 2 hours of Usually within the first 2 hours of

sleepsleep Stage 5: Stage 5:

REM sleep (beta waves)REM sleep (beta waves) Rapid eye movements (REM) & Rapid eye movements (REM) &

dreamingdreaming Gets progressively longer in later Gets progressively longer in later

part of the nightpart of the night

2. b) The sleep cycle (p. 209)2. b) The sleep cycle (p. 209)

2. b) Stage 5: REM Sleep 2. b) Stage 5: REM Sleep (cont’d)(cont’d)

REM= Rapid Eye MovementREM= Rapid Eye Movement When most dreams occurWhen most dreams occur

About 20% of sleep timeAbout 20% of sleep time Paradoxical: Paradoxical:

Heart rate and arousal increaseHeart rate and arousal increase Brain activity resembles alert stateBrain activity resembles alert state Major muscle groups inhibitedMajor muscle groups inhibited See Application section for “lucid dreaming”See Application section for “lucid dreaming”

2. c) Content of Dreams2. c) Content of Dreams Typical Dreams of Canadian University Students (p. 210)Typical Dreams of Canadian University Students (p. 210)

Being chased or pursued, not injured (90%)Being chased or pursued, not injured (90%) Sexual experiences Sexual experiences Falling Falling School, teachers, studying School, teachers, studying Arriving too lateArriving too late Being on the verge of fallingBeing on the verge of falling A person now alive as deadA person now alive as dead Trying repeatedly to do something Trying repeatedly to do something Flying or soaring through the airFlying or soaring through the air Vividly sensing a presence Vividly sensing a presence Failing an examinationFailing an examination Physically attackedPhysically attacked Being frozen with fright (50%)Being frozen with fright (50%) Inappropriately dressed Inappropriately dressed Seeing self as dead Seeing self as dead

2. d) Theories of Dreams2. d) Theories of Dreams

(i) Freud(i) Freud ““Dreams are the royal road to the unconscious”Dreams are the royal road to the unconscious” Wish Fulfillment Theory:Wish Fulfillment Theory:

Dreams express unconscious motives and wishesDreams express unconscious motives and wishesManifest & latent contentManifest & latent content

CriticismsCriticisms

2. d) Theories of Dreams 2. d) Theories of Dreams (cont’d)(cont’d)

(ii) Problem-solving View:(ii) Problem-solving View: Dreams reflect an attempt to Dreams reflect an attempt to

solve problems in waking-lifesolve problems in waking-life

(iii) Biological View(iii) Biological View Activation-Synthesis ModelActivation-Synthesis Model Dreams are the by-product of Dreams are the by-product of

random neural firing emerging random neural firing emerging from deep (subcortical) areas of from deep (subcortical) areas of the brain.the brain.

Fig. 5.12, p. 213Fig. 5.12, p. 213

2. e) Sleep deprivation:2. e) Sleep deprivation: Adults should get 7-9 hoursAdults should get 7-9 hours

Children 5-12 years: 9-11 hoursChildren 5-12 years: 9-11 hours Adolescents 11-17 years: 8.5-9.5 hoursAdolescents 11-17 years: 8.5-9.5 hours

Chronic sleep disturbances:Chronic sleep disturbances: Associated with a spectrum of medical conditionsAssociated with a spectrum of medical conditions

E.g. Obesity, diabetes, high blood pressure stroke, E.g. Obesity, diabetes, high blood pressure stroke, cardiovascular disease, depression, excessive drinkingcardiovascular disease, depression, excessive drinking

Immunity to disease reducedImmunity to disease reduced Inflammation in body increasedInflammation in body increased

Sleep Deprivation: Sleep Deprivation: Impaired concentration and cognitive performanceImpaired concentration and cognitive performance Emotional centers of the brain more reactive:Emotional centers of the brain more reactive:

Irritability/mood problemsIrritability/mood problems Misperceptions during monotonous tasksMisperceptions during monotonous tasks

““Zoning out’ and industrial/medical accidentsZoning out’ and industrial/medical accidents

2. e) Sleep deprivation (cont’d): 2. e) Sleep deprivation (cont’d): Why we need sleepWhy we need sleep::

1) To maintain a healthy brain:1) To maintain a healthy brain: Repair damaged cellsRepair damaged cells Replenish energy storesReplenish energy stores Grow new neuronsGrow new neurons

2) To consolidate memory & learn2) To consolidate memory & learn 3) To maintain psychological health3) To maintain psychological health

Help regulating mood/ handling stress/ and making Help regulating mood/ handling stress/ and making decisions!decisions!

3. a) Tips for Sleep Success3. a) Tips for Sleep Success 1) Develop a consistent bedtime routine1) Develop a consistent bedtime routine

Train your body to know what to expectTrain your body to know what to expect To develop a routine:To develop a routine:

Wake up at the same time/Go to bed at the same time Wake up at the same time/Go to bed at the same time Make Make small incremental changes (e.g. by 15 minutes)small incremental changes (e.g. by 15 minutes)

2) Use principles of conditioning:2) Use principles of conditioning: Bed should be associated with sleep (not with alert activities)Bed should be associated with sleep (not with alert activities) Don’t stay awake in bed for more than 20 minutesDon’t stay awake in bed for more than 20 minutes

3) Expose yourself to bright light early in the day3) Expose yourself to bright light early in the day Will reset your clockWill reset your clock

4) Avoid excessive caffeine after 2 p.m.4) Avoid excessive caffeine after 2 p.m.

5) Schedule “worry time” for another period of the day5) Schedule “worry time” for another period of the day Try to find solutions to your problems rather than ruminating about Try to find solutions to your problems rather than ruminating about

themthem

3. b) Self-Guide to Dream 3. b) Self-Guide to Dream InterpretationInterpretation

For next week:For next week: 1) Write your dream in the present tense1) Write your dream in the present tense 2) Underline dream elements2) Underline dream elements 3) Provide more description of the dream 3) Provide more description of the dream

elementselements 4) Associate to dream elements4) Associate to dream elements 5) Link to waking life5) Link to waking life 6) Next week: Interpreting your dream6) Next week: Interpreting your dream 7) & Making your dream work for you!7) & Making your dream work for you!

4. Movies4. Movies 1) 1) “Prescription Drug Abuse in Teenagers”“Prescription Drug Abuse in Teenagers”

Teenagers in a substance abuse treatment center talk Teenagers in a substance abuse treatment center talk about their addictions to prescription drugs about their addictions to prescription drugs Pertinent to next week’s lecturePertinent to next week’s lecture

2) 2) “Curing Insomnia”“Curing Insomnia” An alternative treatment to drugs for insomnia using An alternative treatment to drugs for insomnia using

cognitive behavioural therapy cognitive behavioural therapy

Note:Note: 2 multiple choice questions may be extracted from 2 multiple choice questions may be extracted from these movies for midterm #2these movies for midterm #2

Stay HealthyStay Healthy