BP - F2022 - States of Mind (Sleep & Happiness Mlcls)

consciousness

our awareness of ourselves and our environment

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

electroencephalograph

EEG, measures the brain's electrical activity

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

REM

paradoxical sleep because it is associated with alpha waves typical of wakefulness; vivid dreams; motor cortex is very active but the brain stem is blocking messages so you're not moving

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

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

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, it 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, and is linked to emotion; produces oxytocin

adrenal glands

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

hormone

chemical messengers released directly into the blood by the endocrine system; in particular, neurochemicals are released by the hypothalamus and pituitary gland

anandamide

The Bliss Molecule; also known as an endocannabinoid; 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

oxytocin vasopressin

The Bonding Molecules; hormones that increase bonding with others; increases naturally with hugs or petting animals

endorphin

The Pain-Killing Molecule; hormone & neurotransmitter; produced by the pituitary gland and the hypothalamus; increase naturally through strenuous exercise, eating chocolate, smiling and laughing, meditating, singing, and listening to music

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; bolsters self-esteem; to increase, aerobic exercise, bright light, eat high-protein foods with tryptophan (turkey, salmon) with healthy carbs; produced in intestines and brain, so hormone and neurotransmitter

adrenaline

The Energy Molecule; also called epinephrine; 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; 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

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

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

frequency

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

love molecules

dopamine, serotonin, adrenaline/epinephrine

depressants

drugs that reduce neural activity and speed up body functions (ex: alcohol)

stimulants

drugs that excite neural activity and speed up body functions (ex: caffeine)

resistance

increased by using the strategy of distraction

Hertz

the unit of frequency; equal to 1 cycle per second; abbrev.: Hz

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 OK)