3. Sleeping and Dreaming

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Transcript 3. Sleeping and Dreaming

You and Your Brain

4/26/2020

Why We Sleep: Rest and Activity are the Steps of Progress

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11: Paradigms 13: Brain Develop ment Mongolia Conference Sept Oct Yom Kippur 2: Science and Pseudoscience 27: Sleeping 4: Other Meditations 28: TM and TC Oct 9: Cosmic Consciousness

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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.

Adenosine Receptors: The cells

’

accountant

Rhythms in Sleep

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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.

Rhythms in Sleep

Rhythms in Sleep 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.

Rhythms in Sleep

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.

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.

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

The Pineal Gland

Two Process Model of Sleep

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Sleep pressure —how long since you have slept (“adenosine-accountant”).

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Circadian rhythms

Light Sensitive Circadian rhythms (24-hour cycles) in physiological processes of all mammals Midnight 6 AM Noon 6 PM Midnight

Normal Sleep Cycles in Young Adults (Sleep/Dream) AWAKE REM

1 2 3 4

REM Stage NREM

1 2 3 4 5 6 7 8

Hours of Sleep

Adapted from Berger RJ. The sleep and dream cycle. In: Kales A, ed.

Sleep Physiology & Pathology: A Symposium

. Philadelphia: J.B. Lippincott; 1969.

Brain Stem Nuclei

Dreaming Sleep

Brain Blood Flow during Sleep

1 st CEO

1 2

2 nd Thalamus You wake up in reverse —thalamus first and then the CEO, called sleep inertia.

Blood Flow and Dreaming (REM)

Desseilles et al, 2012. Consciousness and Cognition

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.

How Much Sleep Do I Need?

Number of Hours Sleep/Night in Adults

P e c r e n t

50 40 30 20 10 0 <4 4-5 5-6 6-7 7-8 8-9

Number of Hours of Sleep/Night

9-10 >10 Men Women Ursin, et al. (2005) Sleep duration, subjective sleep need, and sleep habits in 8860 adults. Sleep.

28,(10), 25-34.

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If you don’t get enough sleep…

Restricting Sleep- Reduced Vigilance 0.5

0.4

0.3

0.2

0.1

0.0

Base line 1 2 3 4 5 6 7 Days on Experimental Schedule

Better Worse

Effect of Fatigue on Medical Students

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JAMA 2005

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Heavy-call residents (every 3rd night) vs low-call residents who drank three beers (BAC level .08)

Similar impairments in

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Sustained attention

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Vigilance

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Performance on a simulated driving test.

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

Fatigue Makes Experiences More Intense Rested 36-hour Sleep Dep.

Amygdala 60% more active and 3 times greater area when amygdale disconnect.Current Biology, Vol. 17, No. 20, R877-R878.

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.

How to get good sleep, part 1

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Keep a regular schedule.

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Be consistent with sleep times, including weekends.

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Exercise regularly.

How to get good sleep, part 2

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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.

How to get good sleep, part 3

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

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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.

Group Exercise

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

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

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

Computer analogy of sleep and dreaming

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During the day, store data in RAM. During NREM sleep, write data to disk. During dreaming REM, disk defragmentation.

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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.

11,000 10,000 9000 8000 7000 6000 5000 4000 Circadian Rhythms and Performance Errors Sweden

Meter Reading Errors

N = 74,927

Time of Day Noon Midnight 6 AM 6 PM Midnight

Mitler MM, et al.

Sleep

. 1988.

1200 1100 1000 900 800 700 600 500 400 300 200 100 Circadian Rhythms and Vehicle Accident Data

Fatigue-Related Accidents

International Data N = 6052

Time of Day Midnight 6 AM Noon 6 PM Midnight