BP - F2024 - States of Mind (Sleep & Happiness Mlcls)

consciousness

our awareness of ourselves and our environment

wave

a disturbance that transfers energy from one place to another

brainwave

a pattern of electrical current in the brain caused by neurons communicating, visually represented as a wave

electroencephalograph

abbrev.: EEG; measures the brain's electrical activity

frequency

number of complete wavelengths that pass a point in a given time

Hertz

unit of frequency, equal to one cycle per second; abbrev.: Hz

gamma

continuous in nearly all brain states; denotes heightened cognitive processing related to perception, learning, and problem solving (32-100 Hz)

beta

awake, alert consciousness, thinking analytically (13-32 Hz)

alpha

associated with physical and mental relaxation and with light/N1 and REM sleep (8-13 Hz)

theta

associated with creativity, insight, deep states, deep meditation, reduced consciousness, N2 sleep; can be enhanced by repetitive activities like running (4-8 Hz)

delta

deep sleep; loss of bodily awareness; repair

sleep hypnogram

graph that represents the stages of sleep as a function of time

sleep cycle

typically 90-minutes long; 4-5 per night; identified by brain-wave patterns and behavioral changes

circadian rhythm

the biological clock; regular bodily rhythms that occur on a 24-hour cycle

sleep strategies

> exercise (but not right before bed)
> avoid caffeine in the afternoon/evening
> avoid eating close to your bedtime
> avoid blue light emitting devices (backlit black & white reading devices are o.k.)

non-REM 1

light sleep; characterized by alpha & theta waves

non-REM 2

characterized by theta waves; includes sleep spindles and k-complexes which indicate brief bursts of activity

non-REM 3 & 4

characterized by slow-rolling delta waves; deep sleep; brain is unresponsive to external stimuli, more difficult to awaken individual; body repairs and regenerates tissues

rapid eye movement sleep

stage of sleep in which the eyes move rapidly under the eyelids; associated with vivid dreams; paradoxical sleep because it is associated with wave activity typical of wakefulness; the brain stem blocks messages, so you do not move; abbrev.: REM

neurotransmitter

chemical messenger released from an axon terminal of a neuron in response to an action potential; it crosses the gap to the receptors on dendrites of adjacent neurons

endocrine system

set of glands that secrete hormones that regulate processes such as growth, reproduction, and nutrient use (metabolism) by body cells

pituitary gland

the endocrine system's most influential gland; under the influence of the hypothalamus; regulates growth and controls other endocrine glands

hypothalamus

a neural structure lying below the thalamus; directs eating, drinking, body temperature; helps govern the endocrine system via the pituitary gland; linked to emotion

adrenal glands

a pair of endocrine glands that sit just above the kidneys that secrete the hormones epinephrine and norepinephrine (similar to epinephrine) that help arouse the body in times of stress

hormone

chemical messengers released directly into the blood by the endocrine system; the happiness molecules are released by the hypothalamus & pituitary gland, the pineal gland, and the adrenal glands

anandamide

> The Bliss Molecule

> an endocannabinoid (naturally produced cannabinoid)

> increases naturally with prolonged aerobic exercise and increased Omega 3 in diet

> neurotransmitter

dopamine

> The Reward Molecule

> increases naturally by setting goals and achieving them

> neurotransmitter and a hormone produced by the pituitary gland

oxytocin vasopressin

> The Bonding Molecules

> increase bonding with others

> increase naturally with hugs or petting animals

> hormones released by the pituitary gland

endorphin

> The Pain-Killing Molecule

> increase naturally through strenuous exercise, eating chocolate

> smiling and laughing, meditating, singing, and listening to music

> neurotransmitter and a hormone produced by the pituitary gland

GABA

> The Anti-Anxiety Molecule

> slows down the firing of neurons and creates a sense of calmness

> increases naturally with yoga and meditation

> neurotransmitter

serotonin

> The Confidence Molecule

> makes you less sensitive to rejection and bolsters self-esteem

> to increase, aerobic exercise, bright light, eat high-protein foods with tryptophan (turkey, salmon) with healthy carbs

> neurotransmitter and hormone produced in intestines and the pineal gland

adrenaline

> The Energy Molecule

> also called epinephrine

> plays role in fight or flight mechanism; creates exhilaration and a surge of energy and alertness, and an increase in heart rate and blood pressure

> used in Epi-Pens to treat acute allergic reactions

> increase naturally through a high-intensity workout

> released from adrenal glands, making it a hormone, but a small amount is produced in neurons of the medulla oblongata, making it also a neurotransmitter

love molecules

dopamine, serotonin, adrenaline/epinephrine

amygdala

source of raw emotions; located in the limbic system; hyper-stimulated by love; also associated with fight or flight responses to stimuli, memory, making decisions, and processing emotions and perceiving the emotions of others

depressants

drugs that reduce neural activity and slow body functions (e.g. alcohol)

stimulants

drugs that excite neural activity and speed up body functions (e.g. caffeine)

resistance

increased by using the strategy of distraction