Wrapping Up Sleep & Dreams

Chronic Sleep Deprivation Symptoms

irritability, lack of motivation, anxiety, difficulty concentrating/restlessness, longer reaction times, lower energy/fatigue, poor decision-making/forgetfulness/increased errors

Sleep Deprivation Symptoms

memory impairment, low mood/difficulty regulating emotions, overeating, high BP / BS

How does caffeine keep us awake/alert?

throughout the day a chemical called adenosine builds up brain

• caffeine acts as an antagonist for adenosine

At what time of day is it recommended that we stop consuming caffeine?

it depends what time you go to sleep, but it should be 8-10 hours before you normally go to sleep

• takes 5-6 hours to get effects

should we take naps?

• benefits of napping: cardiovascular health, blood pressure is down, learning and memory, emotional regulation

• effects on adenosine supply

how long should we nap?

20-90 mins

• short and long have some benefits

  • short = prevent sleep inertia/grogginess

what is melatonin

a hormone that tells our brain and body to go to sleep

should we take melatonin

data collected in various studies suggests that it is not particularly helpful

• placebo effect

• older adults = calcification of the pineal gland + helpful for them

tips for getting great sleep

SLEEP HYGIENE

• regularity, cool environment, darkness, wind down routine, turn off lights, worry journal

longer sleep…..

more time in REM!

what to do if we can't sleep

imagine something leisurely

REM rebound

the tendency for REM sleep to increase following sleep deprivation. AKA going right into REM after a lot of sleep deprivation

• most mammals also experience this