Podcasts about non rem

Matt takes the opportunity this week to explore the perplexing sleep phenomenon of night terrors (sleep terrors). Matt clarifies that these are distinct from nightmares, defining them as parasomnias arising from abrupt arousals out of deep Non-REM sleep, not REM sleep where dreaming occurs. He details the often dramatic symptoms – intense fear, screaming, sweating, rapid breathing, confusion, sometimes thrashing or sleepwalking – emphasizing the typical lack of memory of the event afterward. Matt discusses prevalence, noting night terrors primarily affect children (1-6%, peaking ages 3-5) and are usually outgrown, while adult cases (

Have you ever snapped someone's head off simply because you are a sleepy head?  Our fuses can get pretty short when we're sleep deprived.  We need dream time therapy to hit reset on our emotions. And without it, look out. Sleep is so much more than rest. You and those around you can appreciate the benefits of good sleep on emotions and mood. Sleep is so much more than rest. You and those around you can appreciate the benefits of good sleep on emotions and mood. I'm Dr. Vickie Petz Kasper, I help you make changes that make a difference. Healthy Looks Great On You podcast takes you to mini medical school so you can learn the power of lifestyle medicine. Sleep is hard work. And I don't mean getting to sleep and staying asleep is hard work, though it often is. I mean, there's a lot of work that goes on while you sleep.  Sleep rebuilds your mental landscape. What happens when you sleep affects your emotions while you're awake. The brain undergoes active processing and healing while you're getting your Z's. You need sleep for emotional maintenance. The physiology is absolutely fascinating. So let's start right off the bat by going to mini medical school and learning about how sleep affects mood. Now, don't worry. I'll make it fun so you don't sleep through class.  Let's start with sleep cycle basics. There are two primary types of sleep that alternate in cycles throughout the night. And those are REM and non REM. That probably already sounds familiar. REM stands for rapid eye movement  and  they each have different functions. Non REM does the work of physical restoration and recovery, while REM does the emotional processing and cognitive maintenance. It's divided into three stages. Now this is going to be super easy to remember because the stages are called N1, N2, and N3. But let's peek under the covers and explore each of them a little more. Stage N1 is light sleep. And this is a transition between being asleep and being awake, and it only lasts about 5 or 10 minutes. In this stage, your muscle activity slows down, though you might twitch occasionally, and you can be easily awakened and even somewhat aware of your surroundings. You're actually asleep, but you're just in that lightest stage of sleep.  Stage N2 is moderate sleep, and this accounts for about 50 percent of total sleep time. During stage N2 sleep, your body cools down. The temperature actually gets lower, and your heart rate slows, and your brain waves slow down, and this is so important for memory consolidation. In fact, stage N2 sleep has a huge impact on your ability to learn, remember, and retain new information. The cognitive impact also includes decision making skills. Without adequate stage in to sleep, Memories don't get consolidated, and processing speed is slowed down, and so this causes increased difficulty with complex cognitive tasks. Lack of adequate sleep doesn't just affect your cognitive ability, though. It also affects mood. It makes us more susceptible to the effects of stress, both physically and emotionally. And emotionally.  Poor sleep disrupts emotional regulation, so we're more reactive.  The next time someone's voice goes up a couple of octaves in response to something you said, maybe, just maybe, They didn't sleep well last night.  I don't recommend mentioning it.  Even more serious than becoming a soprano during a conversation, without good sleep, people have an increased risk of mood disorders like depression and anxiety. And at the very least, the symptoms of anxiety are heightened without adequate shut eye. And listen, everyone reacts to having their buttons pushed, but when the work of sleep is on strike, our emotional resilience is kaput.   And the fruit of the spirit just goes right out the window. No peace, no patience, no kindness, no goodness, and definitely no gentleness.  Now, emotional reactions can be dangerous, but the physical health consequences of poor sleep can be deadly. Without good quality sleep, the immune system is weaker, metabolism is wrecked, Inflammation skyrockets and even hormones get out of whack. We need sleep for healing and recovery every single time the earth revolves around the sun. Think of your brain as a computer. You know, it has to be charged in order to function. Without recharging through sleep, there are several neurologic effects on your brain. Those grouchy neurons in your head quit communicating effectively. This leads to impaired synaptic plasticity. The dampening of the pathways in the brain to adapt and rewire themselves. It causes the brain to filter and organize information much less effectively. This leads to decreased productivity, more errors, and accidents. This process is crucial for emotional learning, adaptation, and developing resilience to emotional challenges. And don't we all have emotional challenges?  Stage N2 sleep is critical for overall cognitive and physical restoration. Chronic deficiency can lead to cumulative negative effects on mental and physical well being. Now before you put your head down on your desk for a little nap, Now, let's move on to the deepest subject, stage N3, or deep sleep. This one is essential for feeling refreshed. And here's the deal, you can't really skip over stage N1 and stage 2 to get there.  You can probably guess that this stage of deep sleep is the most restorative. It's harder to wake up during N3. It's so critical for physical recovery,  strengthening the immune system and promoting growth and repair of tissues.  You know how they always do road work at night? Well, your brain kind of does the same thing. And just like highway repair, it's never ending. Now, let's shift gears a little bit and talk about REM sleep. The brain undergoes a sophisticated process of emotional memory integration. And this just isn't passive storage, but it's an active recalibration of all of your emotional experiences.  And as implied by its name rapid eye movement. The eyes move rapidly beneath the eyelids and the brain is actually highly active, but the body is temporarily paralyzed.   This part of the sleep cycle is critical for cognitive functions like memory consolidation, emotional regulation, learning, and creative problem solving. I mean, have you ever woken up in the morning and just had a better perspective on things?   I certainly have. But while your eyes are dancing, your brain is sorting and processing emotional experiences. And this is what leads us to be more clear headed and in control of our emotions during the day. And without it, you're probably going to wind up on Santa's naughty list.  So, how does all this work? Well, that little maintenance crew in your brain goes to work in your prefrontal cortex. When the work of sleep is disrupted, emotional processing is impaired, which causes heightened emotional reactivity  and the reduced ability to manage stress.  No wonder we get irritable when we're sleep deprived.  Even more serious, during this phase of sleep, traumatic or intensely emotional memories are processed, and they're gradually detached from their immediate emotional intensity. So think about that. If they don't get detached, you just keep reliving it over and over with all of the emotional intensity attached.  That's miserable.  The brain essentially sorts out these emotional experiences and helps reduce their psychological impact. And that prevents us from being overwhelmed and it keeps us resilient.  Now that you understand how this neurochemical rebalancing of sleep has a direct impact on mood, Let's step into the lab for a sec and just look at a little bit of sleep chemistry. You see, sleep keeps neurotransmitters and hormones in balance to stabilize mood. Everybody's always worried about their hormones being out of balance. Well, how about trying a good night's sleep? Things like serotonin, the happy hormone, cortisol, the stress hormone, and dopamine, the motivating and pleasure hormone. All get regulated during sleep. What happens is, sleep replenishes the serotonin and dopamine while clearing out the excess cortisol.  When these neurochemicals are out of balance, due to poor sleep, there's more inflammation in the brain.   And that can increase anxiety and depressive symptoms. In fact, studies show that chronic sleepyheads are ten times more likely to experience symptoms of depression.  So, there's this little cleanup crew in the brain that's supposed to haul all of those inflammatory proteins to the dump. We call that the glymphatic system. But without good sleep at night,  they  don't get an opportunity to come in and clean up all those messes created during the day. As a result, there are more mood swings and more mood disorders. And here's the deal. It doesn't take a lot of sleep deprivation to cause a pile up. Even mild sleep deprivation can affect emotions. Just one night of poor sleep can increase negative emotional reactivity by up to 60%.    The bottom line is that sleep is so much more than rest. It's actually hard work. It's an active and very complex process coordinated by the amygdala. which is the brain's emotional processing center, as well as the prefrontal cortex, and that's where we make rational decisions. Or if we're sleep deprived, it's where we make irrational decisions.  The brain's nightly housekeeping crew, which occurs most effectively during deep sleep, helps maintain and restore emotional control. It's necessary to reset communication patterns, and reduce impulsive outbursts.    Think of it as a nightly emotional tune up for your brain, helping you process, adapt, and maintain psychological balance. And we all need balance, don't we? But like everything in life, this is no quick fix. Adults go through four to five complete sleep cycles every night, and each one of them lasts about 90 to 120 minutes. In other words, it takes some time to get there.  REM sleep tends to be shorter early on in the night and gets longer as the night goes on. It can last up to an hour. So, if you're feeling big feels that are out of proportion to the situation, take a look at your sleep quantity and quality.  Maybe your crankiness is a result of imbalance caused by lack of good sleep,  or depression, anxiety, or plain old stress that impacts sleep which interferes with that critical maintenance that goes on during shut eye.  Are you struggling with this area of your health?  If you have trouble with spinning thoughts that keep you from lying down in perfect peace, then grab a sleep freebie from my website.  This cheat sheet will help get you started turning off your mind so you can turn on restorative sleep. There's a link in the show notes or you can just head on over to my website www. healthylooksgreatonyou.com and look for the sleep freebie. If you want to feel rested, restored, and refreshed during the day, you need a good night's sleep.   It will help you feel in control of your emotions instead of them tricking you into making mountains out of molehills. Getting enough shut eye is crucial for your health, and healthy looks great on you.       RESOURCES: Cheat sheet to TURN OFF YOUR MIND AND TURN ON RESTORATIVE SLEEP Healthy Looks Great on You  Good food for good mood Move for better mood How alcohol, sugar and caffeine affect mood Navigating connections during the holidays From loneliness to belonging    

In this episode of the Sleep Edit, Craig and Arielle are thrilled to welcome Dr. Sujay Kansagra of Duke University to discuss the weird and wonderful world of parasomnias, restless leg syndrome, and restless sleep disorder in children. Parasomnias include NREM parasomnias (sleep walking, hypnic jerks, night terrors) and REM parasomnias (sleep paralysis and nightmares). 00:00 Introduction and Disclaimer 01:09 Parenting Anecdotes and Guest Introduction 02:22 Journey into Medical Social Media 05:21 The Importance of Engaging Content 10:50 Understanding Parasomnias 15:25 Non-REM vs REM Parasomnias 24:26 Night Terrors and Sleepwalking 28:17 Fever Dreams and Sleep Disruptions 28:58 Genetic Predispositions and Sleep Studies 29:21 Scheduled Awakenings and Melatonin 30:23 Nightmares vs. Night Terrors 31:39 Sleepwalking Safety Tips 37:43 Understanding Restless Leg Syndrome 48:58 Restless Sleep Disorder 53:38 Final Thoughts and Parenting Advice Dr. Sujay Kansagra at Duke Health Sujay's Instagram profile Sujay's time zone video “I am the research” His excellent sleep book The rest of his links Night terrors, sleep walking, and sleep talking in children by Dr. Canapari Restless leg syndrome in children by Dr. Canapari

In this episode 1 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley, and the author of the book “Why We Sleep” discusses the essential role that sleep plays in our health. We cover how sleep affects our hormones, immune system, learning and memory, mood, appetite, and weight regulation. We also discuss what causes the urge to sleep, how sleep is structured throughout the night, and the biology of the different phases of sleep. We also teach you how to determine your individualized sleep needs, including your chronotype (best waking and to-bed time), tips for combat snoring and insomnia, and your QQRT (Quality, Quantity, Regularity, and Timing)—a key framework for optimizing your sleep and therefore daytime energy and focus, and overall health. The next episode in this special series explores how to improve one's sleep. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman  BetterHelp: https://betterhelp.com/huberman  LMNT: https://drinklmnt.com/huberman  InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Importance of Sleep (00:02:24) Sponsors: Eight Sleep, BetterHelp & LMNT (00:06:00) Sleep; Non-REM & REM Sleep (00:11:40) Sleep Cycles, Individuality, Women vs. Men (00:14:49) Tool: Wakefulness in Bed, Insomnia (00:19:08) Non-REM Stages of Sleep (00:27:05) Role of Deep Sleep (00:34:02) Sponsor: AG1 (00:35:15) Light Sleep Stages, Hypnogogic Jerks (00:42:00) REM Sleep, Paralysis & Bizarre Dreams; “Falling” Asleep (00:49:09) Tools: Body Position & Sleep; Snoring & Sleep Apnea (00:57:43) Yawning & Theories, Contagion (01:04:03) Nodding Off, Afternoon & Postprandial Dip (01:08:46) Sponsor: InsideTracker (01:09:51) Sleep, Animals & Evolution (01:14:09) Poor Sleep & Health Consequences, Sleep Deprivation (01:27:13) Positive Effects of Good Sleep, Health Improvements (01:31:56) Sleep & Mood; Appetite & Weight Management (01:42:55) Sleep Deprivation & Looking Tired, “Beauty Sleep” (01:47:57) Tool: Getting Good Sleep, QQRT Macros, Quantity & Quality (01:56:45) Tool: Sleep Regularity, Mortality Risk (02:03:15) Tool: Sleep Timing, Chronotypes (02:14:21) Chronotypes & Insomnia, Circadian Rhythm, Shift Work (02:20:31) Tool: Sleep Tests, Alarm Clock, Micro-Sleeps (02:27:27) Sleep Inertia & Waking; Afternoon Dip, Optimum Performance (02:34:19) Causes of Sleep: Circadian Rhythm, Sleep Pressure (02:43:02) Adenosine & Sleepiness (02:46:13) Tool: Growth Hormone & Deep Sleep (02:50:47) Cortisol & Circadian Rhythm, “Tired But Wired” (02:57:24) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer

Sleep is one of our basic bodily functions and a key to good daytime energy and productivity. We'll talk about what sleep is, what it's for, and the basic sleep phases. We will also talk about the role of MTHFR in sleep and also the link between sleep and circadian rhythms. We'll also list eight key ways to maintain a healthy sleep wake cycle for the best, most restful sleep. 00:00 - Intro 00:50 - What is sleep 01:20 - What sleep is for 01:39 - Phases of sleep - REM sleep 02:44 - Non-REM sleep 03:33 - MTHFR and sleep 04:32 - Circadian Rhythms 06:00 - Sleep Hygiene 06:16 - 8 tips for a good sleep-wake cycle 09:07 - Like and subscribe, or leave a good review, please! :) --- Send in a voice message: https://podcasters.spotify.com/pod/show/tohealthwiththat/message

The NoJetStress Podcast is a traveler wellbeing podcast for frequent business travelers covering health and peak performance on the road as well as to help business travelers maintain optimal health and avoid burnout no matter how much they travel.   Christopher Babayode, a Corporate Travel Wellness Expert shares his insights on Traveler Wellness.This is episode,  Christopher discusses -HRV and other useful metrics to glean from wearableWhy tracking REM vs Non REM sleep data is better than sleep stagingSimple sleep tips from a wearable expert K.I.S.S!What the latest research about blue light tells usHow you may be spiking dopamine and affecting melatonin and sleep onsetThe state of play for wearables and the Internet of Things (I.O.T)Business traveller wearables recommended by ChuckYou can subscribe to this podcast by searching 'BusinessTravel360' on Google Podcast, Apple Podcast, iHeart, Pandora, Spotify, Alexa or your favorite podcast player.This podcast was created by Christopher Babayode and distributed by BusinessTravel360.  For more information about NoJetStress, visit us at NoJetStress.comSupport the show

Why we sleep is an internationally bestselling book by Matthew Walker, an English scientist and professor of neuroscience and psychology at the University of California, Berkeley. He is someone who's widely regarded as one of the foremost sleep experts in the world.Why we sleep, by Matthew Walker on Amazon - https://amzn.to/45Whun6In this episode, I talk about everything I learnt, and unlearnt, via this brilliant book. I can safely say that it is one of the best non fiction book recommendations of 2023 from me.The amount of information he covers in this book is simply mind blowing. In close to 400 pages, he condenses close to twenty years of cutting-edge research on sleep and what every person should understand about it.He talks about HOW MUCH one should sleep.He talks about HOW one should sleep.And he talks about WHEN one should sleep.And of course, he touches upon various different aspects of these three massive areas - the role that caffeine plays in our sleep, the adverse effects of alcohol & smoking on a good night's sleep, the positive effects of watching sunlight directly at sunrise & sunset, etc.And what's more - he also gives a bunch of real-life tips that you can directly apply to your everyday life as we speak. For instance, he talks in great detail about how to fix your sleep cycle in case it is messed up.I think overall this is a brilliant book, and if you are one of those people who think they'll never really get to reading it, you should watch this summary video of mine where I cover 9 key tips that I learnt, or unlearnt, via it.Let's catch up in the playground.Until next time.Peace out.Check out the book on Amazon here - https://amzn.to/45Whun6==== Outline ====(00:00) - Intro(00:59) - 3 main learnings from this book(01:34) - It matters HOW MUCH you sleep. More than 5 hours daily?(03:18) - How much should you sleep?(04:18) - REM & Non-REM sleep - which is more important?(05:52) - It matters HOW we sleep(06:07) - Sleep only on weekends bio hack(07:20) - Alcohol and sleep. Does alcohol help in sleeping better?(08:29) - Exercise and sleep(08:53) - It matters WHEN we sleep(09:03) - Working late at night and cancer!(10:13) - Circadian rhytm explained(11:17) - Why your sleep cycle is messed up?(12:08) - How to fix your sleep cycle?(13:25) - Caffeine and sleep. How coffee disrupts sleep?(15:30) - Recap--------------Check out all of my work on my website -https://chetannarang.org/For one-on-one personal sessions for life coaching, counselling & philosophical mentorship with me -https://chetannarang.org/nondual-philosophical-counselling-mentorship/Subscribe to my channel here - https://www.youtube.com/c/TheUnlearningPlaygroundConnect with me, Chetan Narang, on Instagram here -https://www.instagram.com/nrng.chetan/Checkout The Unlearning Playground podcast here -https://chetannarang.org/the-unlearning-playground-by-chetan-narang/--------------Credits for the beautiful soundtracks:Music from Uppbeat (free for Creators!): https://uppbeat.io/t/augustine/another-life License code: A4IITIDDH56OQH7H

Differential Diagnosis of 7 major DSM-V categories of sleep disorders including Insomnia, Parasomnias (REM-related & Non-REM type), Sleep related breathing disorders, Sleep related movement disorders, Central Hypersomnia (including Narcolepsy), and Circadian-Rhythm Disorders / Sleep-Wake Phase disorders. High-Yield hints are provided for differentiating these conditions after a framework of initial medical & organic categories are ruled out.

Link to bioRxiv paper: http://biorxiv.org/cgi/content/short/2023.04.26.538415v1?rss=1 Authors: Kato, T., Tanaka, K. F., Natsubori, A. Abstract: Copy rights belong to original authors. Visit the link for more info Podcast created by Paper Player, LLC

REM-sömnen är den tid på natten då vi drömmer. För att minnas drömmarna måste vi vakna i anslutning till dem, men oavsett vilket så är de viktiga för oss, berättar sömnforskaren Torbjörn Åkerstedt. ESSÄ: Detta är en text där skribenten reflekterar över ett ämne eller ett verk. Åsikter som uttrycks är skribentens egna. Essän sändes första gången i juni 2018. Människan har i alla tider intresserat sig för drömmarnas betydelse och sett dem som en inblick i själens dunklaste djup. Men det var först kring förra sekelskiftet som utforskandet av drömmarnas innehåll tog fart på allvar i Europa. Med Freud och psykoanalysen kom drömmarna att ses som en reflektion av omedvetna drivkrafter, och viktiga för förståelsen av psykiska problem i det dagliga livet. Man började också använda traditionella naturvetenskapliga metoder för att undersöka dröminnehåll, men det gav inte så mycket och idag är omfattningen av denna forskning ganska liten. I stället började man ägna sig åt själva den fysiologiska drömsömnen. Vad är den för något? Vad gör den? Och varför? I samband med en sömnregistreringsstudie 1953 märkte forskarna Aserinsky och Kleitman att försöksdeltagarna regelbundet, ungefär var nittionde minut gick in i en fas med snabba och ryckiga ögonrörelse och ett EEG som såg ut som om personen var (nästan) vaken. Drömsömnen Rapid Eye Movement Sleep eller REM-sömn var upptäckt. Forskarna lade också märke till andra avvikelser: halsmusklerna slappnade av, medan hjärtfrekvens och blodtryck steg. Det här stod i stark kontrast till övrig sömn, som man idag kallar Non-REM då är EEG-vågorna är långsamma och böljande, medan ögonrörelserna är frånvarande eller mjukt böljande och andningfrekevensen och blodtrycket är låga. Aserinsky och Kleitman visade också att sömnen rörde sig från ytlig nivå, ner mot djup sömn (N3), och därefter, som något av en efterrätt, kom REM-sömnen. En person med ostörd sömn kommer alltså inte att rapportera någon dröm på morgonen En av de mest fascinerande aspekterna av REM är att vi är förlamade under tiden som den pågår. Det är ju så att allt man gör i drömmen också sker biologiskt; alla signaler för att springa, hoppa, och så vidare, är på väg ut till musklerna. Och musklerna i bland annat armar, händer, fingrar och ansikte uttrycker förvisso ofta intensiteten och känsloläget i drömmen. Men signalerna till bland annat ben, rygg, nacke och säte blockeras. Vilket nog är tur, med tanke på hur många som springer i drömmen. Kanske är upplevelsen av att vara fastspänd eller orörlig, som är så vanlig i drömmar, kopplad till det här förlamningstillståndet. Och sambandet mellan REM och drömmens innehåll finns trots allt, eftersom det är via dessa faser vi kommer åt drömmarna. Forskarna Aserinsky och Kleitman noterade också att om man väckte människor under REM-sömnen, så fick man oftast en rapport om drömmar. Under övrig sömn var det mycket ovanligt. Men det räcker inte att man vaknar i direkt anslutning till drömmarna, man måste också vara vaken några minuter. En person med ostörd sömn kommer alltså inte att rapportera någon dröm på morgonen, medan den som vaknar ofta sannolikt kommer att göra det. Eftersom man lättare väcks av en intensiv dröm så är det troligt att spontana drömrapporter kommer att ha ett mer dramatiskt innehåll än icke-rapporterade drömmar. Det ligger därför nära till hands att tro att de psykoanalytiska drömanalyserna byggde på de mest spektakulära och intensiva drömmarna. Man gjorde också en rad fysiologiska studier av REM sömn. Bland annat upptäckte man att däggdjur, som ju är varmblodiga, blev kallblodiga under REM. De förlorar alltså förmågan att svara på temperaturförändringar. Det här ledde till hypoteser om att REM-sömnen hjälpte temperaturregleringscentrum att vila/sova under just REM. Men på 1970-talet verkade man inte komma så mycket längre ur klinisk synpunkt. Och blickarna riktades nu mot djupsömnen, som tycktes spegla hjärnans återhämtningsbehov. Man försökte också tidigt undersöka drömsömnens betydelse genom att förhindra den genom att väcka den sovande när drömsömnen kom. Märkligt nog tycktes inte detta ge några effekter på till exempel psykisk balans, så den här typen av forskning minskade sedan kraftigt. REM-sömnen verkar alltså ha kommit tillbaka efter att psykiatrin förlorade intresset för den på 1960-talet. Men fram mot 1990-talet så hände något. Det började det dyka upp minnesforskare som hittade kopplingar mellan REM-sömn och överföring av minne från korttidslagring i hippokampus till långtidslagring i hjärnbarken. Nu fick REM-sömnen plötsligt en viktig funktion och forskningen tog ny fart. De senaste åren har det också börjat dyka upp resultat som tyder på mycket REM-sömn ger mindre ångest vid uppvaknandet. Detta har förstås stort kliniskt intresse och mycket forskning pågår. Om resultaten håller, så får vi säkert se forskning där man försöker förbättra REM-sömnen på olika sätt. REM-sömnen verkar alltså ha kommit tillbaka efter att psykiatrin förlorade intresset för den på 1960-talet. I och för sig kunde man redan på den tiden se att de som led av depression och vissa andra psykiatriska diagnoser gick in i sin första REM-period redan efter omkring tio minuter, i stället för det vanliga cirka åttio. Men något orsaksförhållande påvisades aldrig. Och det finns andra skäl att tänka i de banorna. Det verkar nämligen som att insomniker, personer med stora sömnbesvär, tenderar att ha en kraftigt fragmenterad REM-sömn med mycket ögonrörelser. Kanske är detta det centrala problemet för personer som inte kan sova. REM-sömnen är också speciellt intensiv hos patienter med post-traumatiskt stressyndrom (PTSD), oftast till den grad att man ibland inte vågar sova över huvud taget för att slippa de otäcka drömmarna. Bakom de återkommande mardrömmarna antas ligga en oförmåga att montera bort den emotionella laddningen i ett minne. Detta görs normalt under REM i samband med överföringen från korttidsminne (i hippokampus) till långtidsminne (i hjärnbarken). I dagens samhälle finns en stor medvetenhet om problemen som följer på för lite sömn. Och kanske står vi inför en liknande ökad medvetenhet om drömmens betydelse. Nya psykologiska behandlingsmetoder förefaller kunna hjälpa till att montera bort den där emotionella laddningen och på det sättet minska mardrömmarnas intensitet. Utvecklingen har kommit långt, men det finns mycket kvar att förstå både vad det gäller vad som händer när vi drömmer och orsakerna till att vi drömmer. I dagens samhälle finns en stor medvetenhet om problemen som följer på för lite sömn. Och kanske står vi inför en liknande ökad medvetenhet om drömmens betydelse. För att må och fungera bra behöver vi få sova, men vi måste också få drömma. Torbjörn Åkerstedt, professor emiritus vid Stockholms universitet och Karolinska institutet

Giving us all the details about the EASIEST to use WatchPat home sleep study, Glennine Varga. In today's episode we will talk all about the spectrum of sleep disordered breathing. Starting with mouth breathing, snoring, upper airway resistance (UARS), and sleep apnea. She will walk us through how to use a WatchPat and most importantly how to read and understand what it means. The WatchPat can tell you about respiratory disturbances based off body position and Non REM vrs REM sleep. It can also clue you into the easily overlooked sleep disorders that may not be apnea, but you still feel like garbage. These can be UARS or lack of enough deep sleep due to constant sleep arousals. Today's episode is also invaluable because so often people are tired and seek a sleep study only to be told, “You don't have sleep apnea” and that's it. No other options given. The wonderful thing about understanding your study is to be able to make changes that can help you sleep better, such as myofunctional therapy, whether to go for expansion to give you more tongue space, or an ENT evaluation to check for airway obstructions. To get set up with a sleep study directly through Glennine her email is VGlennine@Itamar-Medical.com www.itamar-medical.com To get set up for a virtual myo consultation with Megan Van Noy www.orofacial-myology.com mention the podcast for $25 off! To get set up for a virtual myo consultation with Kimi Nishimoto www.mouthmusclememory.commention the podcast for $25 off!

Sweet slumber! Sleep is something we all do. More importantly, sleep is something we all need for vibrant health. Listen in this week as we discuss theories of sleep, stages of sleep, and the science of why we sleep. You'll want to listen to the end! We wrap up by giving you 10 Tips for Improving Your Sleep Hygiene.   Notes on Sleep Different levels of sleep are different for different people. It's recommended that you get 7-8 hours of sleep a night. Sleep is really important physiologically, and the biologically, it's a necessity in our body. You cannot get your sleep back. You cannot correct for missing sleep.   Theories on Sleep Inactivity Theory One of the earliest theories of sleep, sometimes called the adaptive or evolutionary theory. Suggests inactivity at night is an adaptation that served a survival function by keeping organisms out of harm's way at times when they would be particularly vulnerable. Energy Conservation Theory Research has shown that energy metabolism is significantly reduced during sleep by as much as 10 percent in humans, and even more in other species. For example, both body temperature and caloric demand decrease during sleep, as compared to wakefulness. Many scientists consider this theory to be related to and part of the inactivity theory. Restorative Theory Sleep provides an opportunity for the body to repair and rejuvenate itself. Science shows animals deprived entirely of sleep lose all immune function and die in just a matter of weeks. This is further supported by findings that many of the major restorative functions in the body, like muscle growth, tissue repair, protein synthesis, and growth hormone release, occur mostly, or in some cases, only during sleep. Other rejuvenating aspects of sleep are specific to the brain and cognitive function. For example, while we are awake, neurons in the brain produce adenosine, a byproduct of the cell's activities. The buildup of adenosine in the brain is thought to be one factor that leads to our perception of being tired. Scientists think that this buildup of adenosine during wakefulness may promote the drive to sleep. As long as we are awake, adenosine accumulates and remains high. During sleep, the body has a chance to clear adenosine from the system, and as a result, we feel more alert when we're awake. Brain Plasticity Theory One of the most recent and compelling explanations for why we sleep is based on findings that sleep is correlated to changes in the structure and organization of the brain. This phenomenon, known as brain plasticity, is not entirely understood, but its connection to sleep has several critical implications. It's becoming clear, for example, that sleep plays a critical role in brain development in infants and young children. Infants spend about 13-14 hours per day sleeping, and about half of that time is spent in REM sleep, the stage in which most dreams occur. A link between sleep and brain plasticity is becoming clear in adults as well. This is seen in the effect that sleep and sleep deprivation have on people's ability to learn and perform a variety of tasks.   Stages of Sleep Stage 1 – Non-REM sleep. The changeover from wakefulness to sleep. During this short period of relatively light sleep, your heartbeat, breathing, and eye movements slow, and your muscles relax, with occasional twitches. Stage 2 – Non-REM sleep. A period of light sleep before you enter deep sleep. Your heartbeat and breathing slow, and muscles relax even further. Your body temperature drops, and eye movement stops. Stage 3 – Non-REM sleep. The period of deep sleep that you need to feel refreshed in the morning. It occurs in longer periods during the first half of the night. Your heartbeat and breathing slow to their lowest levels during sleep. Your muscles are relaxed, and it may be difficult to awaken. REM Sleep First occurs about 90 minutes after falling asleep. Your eyes move more rapidly, mixed-frequency brainwave activity becomes closer to that seen in wakefulness, your breathing becomes faster and irregular, and your heart rate and blood pressure increase to near waking levels. Most of your dreaming occurs during REM sleep, although some can also occur in non-REM sleep. As you age, you sleep less of your time in REM sleep.   Why We Sleep Matthew Walker, an expert in sleep at UC Berkley, and author of the bestselling book, Why We Sleep, said, “The decimation of sleep throughout industrialized nations is having a catastrophic impact on our health, our wellness, even the safety and education of our children. It's a silent sleep loss epidemic. It's fast becoming one of the greatest challenges we face in the 21st Century.” “It makes you dumber.” Cognitive function. More forgetful. Unable to learn new things. More vulnerable to dementia. More likely to die of a heart attack. Less able to fend off sickness with a strong immune system. More likely to get cancer. Makes your body literally hurt more. Lack of sleep distorts your genes and increases your risk of death generally, disrupts the creation of sex hormones, like estrogen and testosterone, and leads to premature aging.   10 Tips for Improving Your Sleep Hygiene Try to keep the same sleep schedule on weeknights and weekends. Limit the difference to no more than about an hour. Staying up late and sleeping in late on weekends can disrupt your body's clock and sleep-wake rhythm, which is going to impact your pattern of being able to fall asleep. For children, have a set bedtime and a bedtime routine. Don't use the child's bedroom for time-outs of punishments. Create a quiet, comfortable sleep environment. Set your bedroom thermostat at a comfortable temperature, turn off the TV and other things that may disrupt sleep. If your pet wakes you up, keep them outside the bedroom. Your bedroom should be dark. Turn off bright lights and have a comfortable mattress. Essentia mattress Light-blocking film White noise machine Keeping your room cool An hour before bedtime, dim the lights and turn off all screens. Turn off blue light sources. If you can't sleep, get out of bed and do something quiet and relaxing until the urge to sleep returns. Then, go back to bed. Never go to bed tipsy. Alcohol is a sedative, and sedation is not sleep. It also blocks your REM dream sleep, an important part of the sleep cycle. Your heart rate doesn't get low enough, so you're not getting that restorative sleep, you're not able to really slow things down. Avoid heavy and/or large meals within a couple hours of bedtime. Having a light snack is okay. Avoid nicotine and caffeine. Nicotine and caffeine are stimulants, and both substances can interfere with sleep. The effects of caffeine can last as long as eight hours. Spend time outside every day when possible. Be physically active. Exercise before 2:00 pm every day. Exercise promotes continuous sleep. Avoid rigorous exercise before bedtime. Rigorous exercise circulates endorphins into the body, which may cause difficulty initiating sleep. If you're a clock watcher, remove it from the line of sight. Have a comfortable pre-bedtime routine. Warm bath Meditation Quiet time Reading Connected to #4 – Stay in bed and focus on your breathing for a little while before you get up out of bed.   Naps Napping during the day may provide a boost in alertness and performance. However, if you have trouble falling asleep at night, limit naps or take them earlier in the afternoon. Adults should nap for no more than 20 minutes. Napping in preschool-age children is normal and promotes healthy growth and development. It's the 20-minute power nap that really rejuvenates you the most and has you wake up and being alert, whereas the 30-40-minute nap can almost get you into that deep sleep again, and then you wake up out of that and you're more groggy, and your body's confused. It's not sure if it should be going into deep sleep or not. Resources: Organixx Magnesium 7 TeriAnn's Health Journey Podcast Magnesium for Better Sleep: Does it Help & What Type Do You Need? Sleep & Weight Loss: 7 Ways Sleep Can Impact Your Weight How Much Sleep Do We Really Need? Consequences of Insufficient Sleep Energy Conservation and Sleep Alzheimer's Disease and Sleep Garmin Fitness Trackers Oura Ring Why We Sleep Book Essentia Mattresses Blue Light and Sleep: What's the Connection? How Long Is an Ideal Nap?

Sweet slumber! Sleep is something we all do. More importantly, sleep is something we all need for vibrant health. Listen in this week as we discuss theories of sleep, stages of sleep, and the science of why we sleep. You'll want to listen to the end! We wrap up by giving you 10 Tips for Improving Your Sleep Hygiene.   Notes on Sleep Different levels of sleep are different for different people. It's recommended that you get 7-8 hours of sleep a night. Sleep is really important physiologically, and the biologically, it's a necessity in our body. You cannot get your sleep back. You cannot correct for missing sleep.   Theories on Sleep Inactivity Theory One of the earliest theories of sleep, sometimes called the adaptive or evolutionary theory. Suggests inactivity at night is an adaptation that served a survival function by keeping organisms out of harm's way at times when they would be particularly vulnerable. Energy Conservation Theory Research has shown that energy metabolism is significantly reduced during sleep by as much as 10 percent in humans, and even more in other species. For example, both body temperature and caloric demand decrease during sleep, as compared to wakefulness. Many scientists consider this theory to be related to and part of the inactivity theory. Restorative Theory Sleep provides an opportunity for the body to repair and rejuvenate itself. Science shows animals deprived entirely of sleep lose all immune function and die in just a matter of weeks. This is further supported by findings that many of the major restorative functions in the body, like muscle growth, tissue repair, protein synthesis, and growth hormone release, occur mostly, or in some cases, only during sleep. Other rejuvenating aspects of sleep are specific to the brain and cognitive function. For example, while we are awake, neurons in the brain produce adenosine, a byproduct of the cell's activities. The buildup of adenosine in the brain is thought to be one factor that leads to our perception of being tired. Scientists think that this buildup of adenosine during wakefulness may promote the drive to sleep. As long as we are awake, adenosine accumulates and remains high. During sleep, the body has a chance to clear adenosine from the system, and as a result, we feel more alert when we're awake. Brain Plasticity Theory One of the most recent and compelling explanations for why we sleep is based on findings that sleep is correlated to changes in the structure and organization of the brain. This phenomenon, known as brain plasticity, is not entirely understood, but its connection to sleep has several critical implications. It's becoming clear, for example, that sleep plays a critical role in brain development in infants and young children. Infants spend about 13-14 hours per day sleeping, and about half of that time is spent in REM sleep, the stage in which most dreams occur. A link between sleep and brain plasticity is becoming clear in adults as well. This is seen in the effect that sleep and sleep deprivation have on people's ability to learn and perform a variety of tasks.   Stages of Sleep Stage 1 – Non-REM sleep. The changeover from wakefulness to sleep. During this short period of relatively light sleep, your heartbeat, breathing, and eye movements slow, and your muscles relax, with occasional twitches. Stage 2 – Non-REM sleep. A period of light sleep before you enter deep sleep. Your heartbeat and breathing slow, and muscles relax even further. Your body temperature drops, and eye movement stops. Stage 3 – Non-REM sleep. The period of deep sleep that you need to feel refreshed in the morning. It occurs in longer periods during the first half of the night. Your heartbeat and breathing slow to their lowest levels during sleep. Your muscles are relaxed, and it may be difficult to awaken. REM Sleep First occurs about 90 minutes after falling asleep. Your eyes move more rapidly, mixed-frequency brainwave activity becomes closer to that seen in wakefulness, your breathing becomes faster and irregular, and your heart rate and blood pressure increase to near waking levels. Most of your dreaming occurs during REM sleep, although some can also occur in non-REM sleep. As you age, you sleep less of your time in REM sleep.   Why We Sleep Matthew Walker, an expert in sleep at UC Berkley, and author of the bestselling book, Why We Sleep, said, “The decimation of sleep throughout industrialized nations is having a catastrophic impact on our health, our wellness, even the safety and education of our children. It's a silent sleep loss epidemic. It's fast becoming one of the greatest challenges we face in the 21st Century.” “It makes you dumber.” Cognitive function. More forgetful. Unable to learn new things. More vulnerable to dementia. More likely to die of a heart attack. Less able to fend off sickness with a strong immune system. More likely to get cancer. Makes your body literally hurt more. Lack of sleep distorts your genes and increases your risk of death generally, disrupts the creation of sex hormones, like estrogen and testosterone, and leads to premature aging.   10 Tips for Improving Your Sleep Hygiene Try to keep the same sleep schedule on weeknights and weekends. Limit the difference to no more than about an hour. Staying up late and sleeping in late on weekends can disrupt your body's clock and sleep-wake rhythm, which is going to impact your pattern of being able to fall asleep. For children, have a set bedtime and a bedtime routine. Don't use the child's bedroom for time-outs of punishments. Create a quiet, comfortable sleep environment. Set your bedroom thermostat at a comfortable temperature, turn off the TV and other things that may disrupt sleep. If your pet wakes you up, keep them outside the bedroom. Your bedroom should be dark. Turn off bright lights and have a comfortable mattress. Essentia mattress Light-blocking film White noise machine Keeping your room cool An hour before bedtime, dim the lights and turn off all screens. Turn off blue light sources. If you can't sleep, get out of bed and do something quiet and relaxing until the urge to sleep returns. Then, go back to bed. Never go to bed tipsy. Alcohol is a sedative, and sedation is not sleep. It also blocks your REM dream sleep, an important part of the sleep cycle. Your heart rate doesn't get low enough, so you're not getting that restorative sleep, you're not able to really slow things down. Avoid heavy and/or large meals within a couple hours of bedtime. Having a light snack is okay. Avoid nicotine and caffeine. Nicotine and caffeine are stimulants, and both substances can interfere with sleep. The effects of caffeine can last as long as eight hours. Spend time outside every day when possible. Be physically active. Exercise before 2:00 pm every day. Exercise promotes continuous sleep. Avoid rigorous exercise before bedtime. Rigorous exercise circulates endorphins into the body, which may cause difficulty initiating sleep. If you're a clock watcher, remove it from the line of sight. Have a comfortable pre-bedtime routine. Warm bath Meditation Quiet time Reading Connected to #4 – Stay in bed and focus on your breathing for a little while before you get up out of bed.   Naps Napping during the day may provide a boost in alertness and performance. However, if you have trouble falling asleep at night, limit naps or take them earlier in the afternoon. Adults should nap for no more than 20 minutes. Napping in preschool-age children is normal and promotes healthy growth and development. It's the 20-minute power nap that really rejuvenates you the most and has you wake up and being alert, whereas the 30-40-minute nap can almost get you into that deep sleep again, and then you wake up out of that and you're more groggy, and your body's confused. It's not sure if it should be going into deep sleep or not. Resources: Organixx Magnesium 7 TeriAnn's Health Journey Podcast Magnesium for Better Sleep: Does it Help & What Type Do You Need? Sleep & Weight Loss: 7 Ways Sleep Can Impact Your Weight How Much Sleep Do We Really Need? Consequences of Insufficient Sleep Energy Conservation and Sleep Alzheimer's Disease and Sleep Garmin Fitness Trackers Oura Ring Why We Sleep Book Essentia Mattresses Blue Light and Sleep: What's the Connection? How Long Is an Ideal Nap?

According to William Shakespeare in Macbeth, sleep “knits up the ravell'd sleave of care.” As with so many other aspects of the human condition, The Bard articulated a profound truth with that line. To help unravel the myriad of facets appertaining to sleep revealed by the latest scientific research, I spoke to Dr. Raphael Vallat, a postdoctoral researcher in Dr. Matthew Walker's lab, the Center for Human Sleep Science, at UC Berkley. Yes, that Matthew Walker, author of the best-selling, Why We Sleep, which significantly deepened my understanding of this inordinately necessary physiological process. After inquiring about his background and to reflect on the scientific method, I asked Dr. Vallat why we need to sleep at all. As he pointed out, even though no single dispositive answer to this question has yet been settled upon, it appears that sleep “impacts all the major physiological systems” and is “very important for learning and memory.” We spoke at some length about the stages of sleep, which are divided broadly, but not too imaginatively, into Non-REM and REM sleep. REM, or Rapid Eye Movement, sleep remains something of a mystery and is an active area of ongoing research. In fact, Dr. Vallat described it as “one of the greatest mysteries” and admitted that scientists are still not sure why we have it, although some clues have been uncovered. Unfortunately for those like me who enjoy the odd tipple at night, alcohol is severely disruptive to REM sleep. Other topics we discussed include how scientists know that we need between seven and nine hours of sleep, the nature of chronotypes, the exceedingly rare gene variant that enables those who possess it to sleep less than the average person, whether it is possible to sleep too much, and the function of dreams. The last major topic we discussed was how to achieve better sleep, which prompted Dr. Vallat to provide many helpful pointers. Links: Dr. Raphael Vallat's personal website: https://raphaelvallat.com/ Dr. Vallat's Twitter account: https://twitter.com/RaphaelVallat Why We Sleep by Matthew Walker: https://www.simonandschuster.com/books/Why-We-Sleep/Matthew-Walker/9781501144325 10 Tips for a Better Night's Sleep from the National Sleep Foundation: https://www.thensf.org/sleep-tips/ The STOP-BANG questionnaire (a free screening tool for sleep apnea): http://www.stopbang.ca/osa/screening.php Twitter account for Skeptically Curious: https://twitter.com/SkepticallyCur1 Patreon page for Skeptically Curious: https://www.patreon.com/skepticallycurious

Did you know? Dolphins and whales evolved the ability to have only half of their brain sleep at a time, switching from one side of the brain to the other every hour or so. Dr. Antonio Zadra is a renowned sleep scientist with an MA in experimental psychology and a PhD in clinical psychology from McGill University. He is Full Professor in the Department of Psychology at the Université de Montréal, and a researcher at the Center for Advanced Research in Sleep Medicine (CARSM). His recently released book, co-authored with Bob Stickgold, is entitled "When Brains Dream: The Science and Mystery of Sleep." Tony’s passion for the fascinating field of dream science is manifest in the way he discusses his work. He has poured his entire career into studying dreams with empirical rigor and he understands them like few other humans on the planet today. While his knowledge is extensive, he still speaks of dreams with a humility and reverence for their mysterious nature. Have you ever wondered how the brain produces the all-too-real feeling we experience in our dreams?  Have you ever thought about your dreams - what they mean or why they’re there? Come learn something about the amazing nature of the sleeping mind!==================== 0:00 Introduction1:22 Tony’s intense lucid dream at 17 years old 4:32 The origins of dream science predate Freud 10:04 Mary Calkins, the first women president of the American Psychological Association10:46 Empirical experimentation with lucid dreaming 12:31 The evolutionary reasons for sleep 16:53 Sleep’s role in memory formation and integration18:03 Why growing children need sleep19:22 The difference between dreams in REM versus Non-REM sleep23:28 In REM sleep, your dreams becomes hyper-associative 24:34 The scientific theory behind why we feel that our dreams are significant27:21 The parallels between deep sleep and psychedelic experiences 29:12 Dr. Zadra’s NEXTUP theory explains the wandering nature of dreams 31:36 “Non-REM sleep makes you smart, REM sleep makes you wise”35:45 It’s probably an evolutionary design that dreams are hard to remember 40:24 The fascinating nature of dream characters43:40 We can create entire worlds in our dreams in real-time48:33 What you can do to better remember your dreams57:58 Tony’s own lucid dreaming practice 1:01:42 Dream-sharing 1:03:45 "One Final Question"==================== References: “When Brains Dream: Exploring the Science and Mystery of Sleep” by Antonio Zadra and Robert Stickgoldhttps://amzn.to/3fJgWHZ====================  To help make a difference, follow us for weekly episodes! Search for books by our guests on our website and sign up for the “Rising Weekly” to receive a Friday email “where we enrich episodes”.  If you believe our podcast has ever shifted your perspective, please share it with someone you know and rate us.  Thank you so much for tuning in and we welcome you back to our next episode. ==================== Apple Podcasts: https://podcasts.apple.com/us/podcast/rising-laterally/id1524717120 Spotify: https://open.spotify.com/show/3hbMEHVOZJVMdCZBhthTIh  YouTube: https://www.youtube.com/channel/UCaIDpt943-sihvPBxX7oXawInstagram: https://www.instagram.com/risinglaterally/Twitter: https://twitter.com/RisingLaterally

Dr. Amy Bender is a sleep researcher and Director of Clinical Sleep Science at Cerebra Medical at Calgary, Canada. Her current research focus is to help people sleep better by improving sleep disorder treatments with more precise digital sleep metrics. In this episode, we discuss about the various stages of sleep and their role, how to know if you're deficient in sleep and reliable strategies to sleep and recover better.Episode Summary:00:00- Introduction04:12- What does a sleep researcher do?05:53- Sleep deprivation and its impact on cognition07:40- What happens when we sleep- Sleep physiology09:43- REM and Non REM sleep stages- sleep spindles, and memory benefits12:26- Impact of pink noise frequency timed with deep sleep for memory improvement15:24- Impact of age on sleep- Age and Sleep Graph16:40- Sleep deprivation, impact on performance, social jetlag22:12 Importance of consistent wake time27:50- Circadian Rhythm30:41- The napping strategy and the role in productivity, power nap34:22- How is sleep important for athletes38:35- Importance of sleep environment41:30- Breathing techniques to help activate the parasympathetic nervous system52:21- Cognitive behavioral therapy for InsomniaGuest Profile:In addition to being Director of Clinical Sleep Science at Cerebra Medical, Dr. Bender is an Adjunct Assistant Professor of Kinesiology at the University of Calgary. She received her Ph.D. and Master of Science degrees in Experimental Psychology from Washington State University specializing in sleep EEG. She has helped develop the only validated sleep screening tool for athletes and has implemented sleep optimization strategies for numerous Canadian Olympic and professional teams. Her current interests focus on how to help people sleep better by improving sleep disorder treatments with more precise digital sleep metrics. She was a former college basketball athlete, did an Ironman in 2009, and currently chases her 3 young kids around.    For more information on Dr. Bender, you can reach out to her via the below channels:Instagram: @sleep4sportTwitter: @sleep4sportHost Profile:Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale and Reliance before coming up with an idea of democratizing fitness knowledge and help beginners get on a fitness journey. An avid long-distance runner himself, Vikas is building fitpage to help people learn, train, and move better.For more information on Vikas, you can reach out to him via the channels below:Instagram: @vikas_singhhLinkedIn: Vikas SinghAbout the Podcast: Run with FitpageThis podcast series is built with a focus on bringing science and research from the endurance sports industry. These may help you learn and implement these in your training, recovery, and nutrition journey. We invite coaches, exercise scientists, researchers, nutritionists, doctors, and inspiring athletes to come and share their knowledge and stories with us. So, whether you're just getting started with running or want to get better at it, this podcast is for you!Learn more about fitness and nutrition on our website www.fitpage.inThis podcast has been recorded via Zoom Conferencing.

Colin McIntosh, founder & CEO of Sheets & Giggles, a fast-growing bedding and sustainability company based in Denver, Colorado. Sheets & Giggles' eucalyptus lyocell sheets recently won Good Housekeeping Magazine's “Overall Best Sheets” award. Colin & his well-rested team are all about sustainability, reforestation, philanthropy, and building his cheeky brand. I reached out to Colin after I received a strong, passionate response to a LinkedIn post I wrote about sleep.Top 3 TakeawaysPrioritize sleep—the work will always be there, so give yourself the chance to rest and rejuvenate. You'll improve your performance, and you can pick up where you left off.Aim for uninterrupted sleep—the quality of your sleep matters as much as the quantity.Change your sleep, change your life—you may have to make lifestyle changes to things like your exercise and diet, but when you improve your sleep you'll improve your results.From the Source“I can tell you right now that when five, six o'clock comes around, I will have another hundred hours of work that I could do that I could just keep doing—because my to-do list is always doing this.”“The way that I always advise people to sleep is … your Non-REM cycles hit at different times. And so you really want to wake up either at four hours, six hours, seven and a half or nine. And you'll feel much well rested if you wake up at those times. So I actually don't have a set time on my alarm clock.”“Every everything from bodybuilding to herniated disks to chronic pain—more sleep is the answer. It's when your body heals itself.““It's not just about the amount of sleep, it's about uninterrupted sleep. And so that's the thing that I think is really screwing people over is they might get eight hours, but if they're waking up an hour or two, they miss their first non REM cycle. If they're waking up at hour five, they miss their second. And if they're waking up an hour seven, they miss their third.““You've got to make other changes in your life if you're actually gonna wind up changing the way that you get your sleep. And changing the way that you get your sleep can be completely life-changing for someone.“Connect with ColinWebsite: www.sheetsgiggles.comTwitter: @SheetsGigglesBuy on Amazon: https://www.amazon.com/sheetsLinkedIn: https://www.linkedin.com/in/colindmcintosh/

Huberman Lab Podcast Notes Key Takeaways Sleep is broken up into 90-minute blocks called “ultradian rhythm” Slow-wave (non-REM) sleep takes place earlier in the night As sleep progresses throughout the night, REM sleep takes up more timeThings that happen in slow0wave sleep: motor learning, motor skill learning, details about specific eventsLack of REM sleep tends to make people emotionally irritable – we tend to catastrophize small things because we can’t unlearn the emotionality of eventsThe mechanisms of Ketamine and PCP bear striking resemblance to patterns of REM sleep and are sometimes used as therapeutics “Sleep deprivation isn’t just deprivation of energy or deprivation of immune function, it’s deprivation of self-induced therapy every time we go to sleep.” – Dr. Andrew HubermanNew research highlights that it may be more important to get a consistent amount of sleep versus the hours of sleep each nightTo improve sleep quality: limit fluids before bed, perform resistance exercise during the day, limit alcohol, and marijuanaRead the full notes @ podcastnotes.orgThis episode is all about the two major kinds of dreams and the sorts of learning and unlearning they are used for. I discuss REM-associated dreams that control emotional learning and their similarity to various trauma treatments such as ketamine and EMDR. I also discuss Non-REM dreams and their role in motor learning and learning of detailed, non-emotionally-laden information. I relate this to science-backed tools for accessing more of the types of sleep and learning people may want. Other topics are listed in the time stamps below. Thank you to our sponsors: Helix Sleep - http://helixsleep.com/huberman Athletic Greens - http://athleticgreens.com/huberman Supplements from Thorne: http://www.thorne.com/u/huberman Timestamps below. 00:00 Introduction 03:00 The Dream Mask 06:00 Cycling Sleep 08:10 Chemical Cocktails of Sleep 13:00 Motor Learning 16:30 High Performance with Less Sleep 17:45 Rapid Eye Movement Sleep 20:30 Paralysis & Hallucinations 23:35 Nightmares 24:45 When REM & Waking Collide 25:00 Sleeping While Awake 26:45 Alien Abductions 29:00 Irritability 30:00 Sleep to Delete 32:25 Creating Meaning 34:10 Adults Acting Like Children 36:20 Trauma & REM 37:15 EMDR 39:10 Demo 44:25 Ketamine / PCP 45:45 Soup, Explosions, & NMDA 48:55 Self Therapy 50:30 Note About Hormones 51:40 Measuring REM / SWS 53:15 Sleep Consistency 56:00 Bed Wetting 58:00 Serotonin 59:00 Increasing SWS 59:50 Lucidity 1:02:15 Booze / Weed 1:03:50 Scripting Dreams 1:04:35 Theory of Mind 1:07:55 Synthesis 1:10:00 Intermittent Sleep Deprivation 1:11:10 Snoring Disclaimer 1:11:40 New Topic 1:15:50 Corrections 1:17:25 Closing Remarks As always, thank you for your interest in science! Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. [Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

This episode is all about the two major kinds of dreams and the sorts of learning and unlearning they are used for. I discuss REM-associated dreams that control emotional learning and their similarity to various trauma treatments such as ketamine and EMDR. I also discuss Non-REM dreams and their role in motor learning and learning of detailed, non-emotionally-laden information. I relate this to science-backed tools for accessing more of the types of sleep and learning people may want. Other topics are listed in the time stamps below. Thank you to our sponsors: Helix Sleep - http://helixsleep.com/huberman Athletic Greens - http://athleticgreens.com/huberman Supplements from Thorne: http://www.thorne.com/u/huberman Timestamps below. 00:00 Introduction 03:00 The Dream Mask 06:00 Cycling Sleep 08:10 Chemical Cocktails of Sleep 13:00 Motor Learning 16:30 High Performance with Less Sleep 17:45 Rapid Eye Movement Sleep 20:30 Paralysis & Hallucinations 23:35 Nightmares 24:45 When REM & Waking Collide 25:00 Sleeping While Awake 26:45 Alien Abductions 29:00 Irritability 30:00 Sleep to Delete 32:25 Creating Meaning 34:10 Adults Acting Like Children 36:20 Trauma & REM 37:15 EMDR 39:10 Demo 44:25 Ketamine / PCP 45:45 Soup, Explosions, & NMDA 48:55 Self Therapy 50:30 Note About Hormones 51:40 Measuring REM / SWS 53:15 Sleep Consistency 56:00 Bed Wetting 58:00 Serotonin 59:00 Increasing SWS 59:50 Lucidity 1:02:15 Booze / Weed 1:03:50 Scripting Dreams 1:04:35 Theory of Mind 1:07:55 Synthesis 1:10:00 Intermittent Sleep Deprivation 1:11:10 Snoring Disclaimer 1:11:40 New Topic 1:15:50 Corrections 1:17:25 Closing Remarks As always, thank you for your interest in science! Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. [Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

Mimpi yang kita alami secara umum memiliki beberapa ciri dan kategori tertentu dan dapat dibedakan menjadi beberapa hal berikut ini : Normal Dream adalah mimpi Rapid Eye Movement (REM) maupun Non-REM (meskipun jarang) yang kita alami sepanjang malam. Dalam kondisi normal dream kita seperti sedang menyaksikan sebuah tayangan atau berperan namun tidak menyadarinya. Cirinya adalah kita tidak bisa mengatur dan cenderung pasif dalam mimpi ini, ketika mimpinya tidak terlalu berkesan, maka sebagian besar juga bisa kita lupakan ketika bangun. Normal Dream dapat ditingkatkan menjadi mimpi yang jelas (Vivid Dream) dan mimpi yang kita sadari (Lucid Dream) maupun mimpi yang menakutkan (Nightmares) tergantung tingkat kejelasan, kesadaran atau seberapa emosional mimpi tersebut. Sedikit berbeda dengan Normal Dream, Day Dreaming adalah sebuah lamunan, hal ini mungkin terjadi ketika kita ada dalam kondisi nyaman dan gelombang otak kita berpindah dari Beta ke Alfa, lalu kemudian masuk perlahan dalam kondisi Tetha. Day Dreaming umumnya terjadi pada saat kita masih setengah sadar, dan bisa muncul dalam bentuk kilasan ingatan maupun khayalan kita akan sesuatu hal. Ketika seseorang masuk terlalu dalam ke Day Dreaming, ia bisa saja menjadi tertidur dan bermimpi. Dalam beberapa proses kreatif, baik itu melukis, menciptakan lagu, tari ataupun film bisa jadi beberapa orang juga menggunakan Day Dreaming, karena biasanya dalam kondisi inilah seseorang bisa memiliki daya khayal yang tinggi dan bisa menyatukan antara realita dan imajinasi secara baik. --- Send in a voice message: https://anchor.fm/psikologid/message Support this podcast: https://anchor.fm/psikologid/support

50 million Americans have chronic sleep disorders. Sleep problems are linked to both medical and mental disorders. About 1/3 of adults report insomnia symptoms. Basics of sleep is the REM (dream) and Non-REM (deep) sleep. As a Psychiatric Nurse Practitioner, be proactive and have conversations with your patients about their concerns about their sleep.

When we sleep we are using REM and Non REM to heal our mind and body

Link to bioRxiv paper: http://biorxiv.org/cgi/content/short/2020.05.29.123356v1?rss=1 Authors: Skilling, Q. M., Clawson, B., Eniwaye, B., Shaver, J., Ognjanovski, N., Aton, S., Zochowski, M. Abstract: Sleep plays a critical role in memory consolidation, although the exact mechanisms mediating this process are unknown. Combining computational and in vivo experimental approaches, we test the hypothesis that reduced cholinergic input to the hippocampus during non-rapid eye movement (NREM) sleep generates stable spike timing relationships between neurons. We find that the order of firing among neurons during a period of NREM sleep reflects their relative firing rates during prior wake, and changes as a function of prior learning. We show that learning-dependent pattern formation (e.g. replay) in the hippocampus during NREM, together with spike timing dependent plasticity (STDP), restructures network activity in a manner similar to that observed in brain circuits across periods of sleep. This suggests that sleep actively promotes memory consolidation by switching the network from rate-based to firing phase-based information encoding. Copy rights belong to original authors. Visit the link for more info

NUGGET CONTEXT Matthew speaks about how we sleep occurs in 90 minute cycles in the brain. He says that in that cycle there are multiple stages of Non REM sleep and REM sleep that occur in sequence. He also goes onto to talk about the various benefits of Non REM sleep (Immune system, memory storage, better blood pressure control etc) and REM sleep (creativity, empathy, reproductive health etc). He speaks about why sleeping 25% less in terms of hours could actually mean getting 60-90% less of REM sleep given the way the 90 minute cycles are organized. GUEST Matthew Paul Walker is a British scientist and Professor of Neuroscience and Psychology at the University of California, Berkeley. He is the author of the book - Why We Sleep (NY Times Bestseller, #1 Sunday Times Best seller). Previously, he was a professor of Psychiatry at Harvard Medical School. His research focuses on the impact of sleep on human health and disease. He has published more than 100 scientific studies and is the founder and Director of the Center for Human Sleep Science.  A lot of us grow up with the narrative of sleep being a residual figure in our lives where getting work done at the expense of sleep is seen as a victory of will power and mind over body. The reality is that there are dire consequences of trading off sleep for work or for exercise and it often shows up several years later. Given the delayed feedback loop and possible lack of attributability, many of us possibly end up ignoring it. Sleep constitutes about one third of our time on the planet and the quality of sleep possibly accounts for the effectiveness of the remaining two thirds of our time on the planet.  Published in March 2020.  HOST Deepak is a Leadership Advisor and an Executive Coach. He works with leaders to improve their effectiveness and in helping them make better decisions specifically around organizational and career transitions. He currently runs Transition Insight (www.transitioninsight.com) and works with leaders to handle phases of transition thoughtfully. He has worked as an Operations Consultant with KPMG in UK, Strategy Consultant with McKinsey in the US and as a Leadership Consultant with EgonZehnder (a Swiss Leadership Advisory firm) where he helped companies recruit CEOs, CXOs and Board Members and worked on Leadership Development. Deepak is a certified CEO Coach and is an alumnus of IIT Madras, IIM Ahmedabad and London Business School. His detailed profile can be found at https://in.linkedin.com/in/djayaraman OTHER GUESTS 1.Vijay Amritraj 2.Amish Tripathi 3.Raghu Raman 4.Papa CJ 5.Kartik Hosanagar 6.Ravi Venkatesan 7.Abhijit Bhaduri 8.Viren Rasquinha 9.Prakash Iyer 10.Avnish Bajaj 11.Nandan Nilekani 12.Atul Kasbekar 13.Karthik Reddy 14.Pramath Sinha 15.Vedika Bhandarkar 16.Vinita Bali 17.Zia Mody 18.Rama Bijapurkar 19.Dheeraj Pandey 20.Anu Madgavkar 21.Vishy Anand 22. Meher Pudumjee 23.KV Shridhar (Pops) 24.Suresh Naraynan 25.Devdutt Pattanaik 26.Jay Panda 27.Amit Chandra 28.Chandramouli Venkatesan 29.Roopa Kudva 30.Vinay Sitapati 31.Neera Nundy. 32.Deepa Malik 33.Bombay Jayashri. 34.Arun Maira 35.Ambi Parameswaran 36.OP Bhaat 37.Indranil Chakraborty 38.Tarun Khanna 39. Ramachandra Guha 40. Stewart Friedman 41. Rich Fernandez 42. Falguni Nayar 43. Rajat Gupta 44. Kartik Hosanagar 45. Michael Watkins 46. Matt Dixon 47. Herminia Ibarra 48. Paddy Upton 49. Tasha Eurich 50. Alan Eagle 51. Sudhir Sitapati 52. James Clear 53. Lynda Gratton 54. Jennifer Petriglieri. DISCLAIMER All content and opinions expressed in the podcast are that of the guests and are not necessarily the opinions of Deepak Jayaraman and Transition Insight Private Limited. Views expressed in comments to blog are the personal opinions of the author of the comment. They do not necessarily reflect the views of The Company or the author of the blog. Participants are responsible for the content of their comments and all comments that are posted are in the public domain. The Company reserves the right to monitor, edit, and/or publish any submitted comments. Not all comments may be published. Any third-party comments published are third party information and The Company takes no responsibility and disclaims all liability. The Company reserves the right, but is not obligated to monitor and delete any comments or postings at any time without notice.

In today’s episode we’ll be exploring the benefits of sleep.Now don’t be fooled into thinking that sleep is overrated. It is actually one of the best activities that you can participate in.The catch is (because nothing is ever that simple) the sleep you’re getting must be quality sleep.What’s quality sleep? It is sleep that includes all five stages of the sleep cycle and lasts between 7-9 hours.There five stages of sleep which are commonly grouped into two types of sleep. These two types of sleep are REM (Rapid Eye Movement) sleep and Non REM sleep. Non REM sleep includes four of the five stages.The five stages of sleep are:Stage 1 - The transition between awake and asleep.Stages 2,3 and 4 - When eye movement stops and when your body temperature falls and you sleep deeply.Stage five - REM sleep. It’s when your eyes move rapidly, your blood pressure and heart rate increase and the brain becomes active. It’s thought to be the stage when you dream and is important for learning and creating new memories.REM sleep happens every 90 minutes for the duration that you’re asleep.Figuring out how to get the best sleep can be made a bit easier if you take some time to figure out a sleep routine that works for you and your needs.This routine may be different for each person. The best way to start is to plan a time you’d like to go to sleep and then base your routine around achieving that goal.We’ve found some of the most effective ways to improve sleep which we’ve worked through with our crew and turned it into an easy to follow sleep routine guide.You can grab your copy by hitting the link in the sidebar.One of the most effective ways that we’ve found can help get your body ready for sleep is with deep breathing. This practice helps lower your heart rate and reduce stress in the body.This creates the perfect state for rest and sleep. If you want to learn more about how to diaphragmatic aka deep breathe, we covered it in Episode 1 of Non Gendered Fitness and added a neat little video tutorial to follow along to. I strongly recommend you check that out.If you have any questions about this episode or would like to learn about how we may be able to support you, you can go to www.fearlessmovement.co and send us a message or jump in and try out our 7 day free trial.If you like what you’re hearing, you can follow us on facebook at Fearless Movement Collective or on Instagram by following non_gendered_fitness, fearless_movement_co or Bowie as the.no.t.enbie.

Thank you for joining us for our 2nd Cabral HouseCall of the weekend! I’m looking forward to sharing with you some of our community’s questions that have come in over the past few weeks… Let’s get started!    Anonymous: Hi Dr. Cabral, Can you please tell me what you would recommend for natural antibiotics for my 8 yr old daughter? We working to correct gut issues that we believe have stemmed from too many antibiotics and a previously poor diet. I don’t feel that giving her 9ml 4x a day of clindamycin will help improve her immune system or digestive health. I’ve ordered your labs and we’re in the process of completing them.To make a long story short, my daughter got something lodged in the bottom of her foot. We went to her PCP and then to an ortho doctor, who removed the object. My daughter continued to have pain and normal mobility decreased. We went to another ortho doc, but no one could pinpoint why my daughter was having pain and limping. We went to a pediatric ortho doc who confirmed that there was a foreign body still in her foot. We just had surgery and things went well. IV antibiotics & anesthesia were used during surgery. We were informed that if infection was found, we would be sent home with an additional antibiotic to treat. According to the doctor, there was no real indication of infection, only a small amount of fluid around the object, so I believe the clindamycin is preventative. She’ll be in a splint for about 2 weeks. I can somewhat understand using antibiotics during the surgery, but don’t feel good giving my daughter this amount of prescription antibiotics. What natural antibiotics or supports would you use for your daughters if in a similar situation? Thank you in advance for your wisdom and compassion. Mary: Dear Dr. Cabral, I am writing on behalf of my husband who has recently been diagnosed with muscular dystrophy at age 72. The doctors have told him it's genetic and may run in the family, but I recently met one of your IHP graduates who told us about your Rain Barrel Effect book and is helping us change our diets as a starting point. Together we are trying to understand what triggered the onset at this late age. We've learned about the functional medicine tests, but are overwhelmed with the cost. Can you share any of your experience with this disease and what you've seen to be the most common root causes? Thank you for being such a wonderful human being and for sharing your wisdom of healing with the world! Chris: Hi Dr Cabral team! Love your show and your work and hope you can help me! I am a 42 year old male with healthy diet & habits apart from high stress levels for quite a few years. About two years ago my anus started itching. It would come and go a few times but then got more persistent.It has now been going on for two years and after two separate visits to the GP, the diagnose was chronic pruritus ani. The only remedy suggested was use of steroids in the form of Advantan fatty ointment.I am not sure the diagnosis is right as the skin around the anus get's red, scaly and agitated when taking a hot shower. Unfortunately the only sense of relief is to scrub what seems to be skin cells from the area but then I think that worsens the eczema. While the steroids do remove the itching and inflammation, symptoms return a week or so later and the cycle repeats itself.I really don't want to apply more steroids but now my condition is worsening and I am feeling very frustrated. Any ideas on how I can test my way to what this is? I have also undergone the CBO protocol as well as the gut rebuilding protocol with no result. I also get mild psoriasis in my ear canal and it has been around for about the same time period, perhaps this is related? I have also been diagnosed with mild benign prostatic hyperplasia which I am told is not related but gives you a better overview of my overall health. Any ideas and suggestions appreciated! Chris Mark: Dear Dr. Cabral I’m a keen follower of your overall work and actively listen to most of your podcasts. I’m based in London. Born and raised in south india. Married to my wife (who is also South Indian), and two children aged 8 and 12. (I share this given your own history in the sub continent) While I’ve had my own complexities with life in general, relative to mental and physical health, relationships and family, I would like to focus here entirely upon my son who is 12 years old. He was diagnosed with ADD (not hyperactive, if anything, very mild) a few years ago, and has been on medication (non stimulant) since. Straterra to begin with, and recently changed to Guanfacine.His symptoms I would say extend to beyond ADD related, has a non standard pencil grip, used to suffer with bruxism when little, lots of foods make him queasy and food is generally a struggle (exacerbated when he was on straterra, which I think may have been a side effect), has a history of swallowing glue/ blue tac in large quantities, has a tendency to drop things / spill drinks , is afraid of the dark and won’t sleep on his own after all these years of trying. Sport is not one of this main strengths, in fact on a school trip to Italy his form teacher mentioned that he was always tired/ lagging the group on most tours to places of interest. On a more general note, last but not least, he is very low on self confidence, not the first to voice his opinion, and won’t be the first to approach someone/ make conversation.As a parent it makes me really sad when I think about what life has in store for him. Many of these symptoms sound like my own childhood. I’ve spent some time researching his condition a number of books/podcasts on ADD, including one by Dr Gabor Mate. Arguably some of his condition could be influenced by poor parenting/ arguments at home and there is no doubt is a large part. I would really like to explore “fixing” his problems and dream that he enjoys a normal childhood, grows to be a confident young man, becomes popular in school once again with lots of friends. Would greatly appreciate any advice you have to offer. I know food/nutrition would play a large part of what you would recommend. I also hope to wean him off his medication having read how it doesn’t do a great deal of food for the longer term. Considering we live in the UK I also wonder what restrictions there are in terms of remote testing that would be allowed to ship to you in case protocols/tests form a part of the recommendation. I also wonder if the rest of the family(including myself) should also consider to be a part of the testing and we should all get tested as a family.Thank you in advance. And once again, thank you for all you do. Megan: Hi Dr. C, apologies in advance for the long and personal question, but I know there are many women out there like me with similar issues regarding Hypothalamic Amenorrhea and I'm hoping your take on my situation will benefit all of us. I am 26, 130 lbs at 5ft8, and I haven't gotten my period in 1.5 years since going off the pill (which I was on for about 9 years after having only one natural period at age 13, followed by irregular periods). I was also dieting at a very young age (low carb in particular), so I know this likely wrecked havoc on my pituitary... However, I have never had a full blown ED, but I was nonetheless always very conscious of my eating and exercise habits. During the first 8 months or so of going off the pill, I was also living in a city while working 2-3 jobs so I was very stressed out but it felt like I had energy (thanks, cortisol!).I did the big 5 labs back in October 2018 which informed me all my hormones were practically 0, but my thyroid was fine though, and I was on the brink of adrenal burnout along with markers of candida, which could also explain the high cortisol. I did the CBO protocol and took DHEA along with the other baseline supplements she suggested, and while my digestion has slowly progressed, by period was still nowhere to be seen. Over the last 6 months, I have completely turned my life around, left the city and my stressful jobs, went traveling and enjoying my life, and came back to have my OBGYN run my labs in October 2019. My hormones looked MUCH better, all normal according to my doc, with Estradiol 52 pg/mL, Progesterone 0.17 ng/ml, LH 13.3 IU/L, FSH 6.7 IU/L, DHEA 4.7 ng/ml, TSH 2.29 uIU/mL, Free Test. 0.23 ng/dL and Total Test. 33 ng/dL....All this to say, my period is still missing and I am at a loss of what to do. I am a health coach myself, thus well versed in the importance of a healthy diet, eliminating stress, and low level exercise in cases of HA. I eat an abundant plantbased diet with occasional fish, I don't do any high-impact exercise or cardio beyond walking and yoga, and I do not feel stressed. In fact, I feel pretty amazing all around-- my hair, skin, nails, digestion, sleep schedule, energy are all the best they've been in a long time, and yet my 5th vital sign is missing! The only other option I've researched is the concept of forcing-feeding yourself 2500+ cals/day at any cost, no food restrictions (junk food, pancakes, pasta...), and eliminating all forms of exercise aside from stretching for 6+ weeks to "inform your body it isn't in danger"... but I find it hard to believe that I must be unhealthy in order to gain my period back. I'm also unsure whether doing a DCD would be helpful or harmful at this point. I am very lost, and would love your insight. Thank you for ALL that you do, each and every day, many thanks! - Megan Molly: Hello, I have listened to Dr. Cabral for some time now. We have also done some food sensitivity testing through you guys for my daughter. Today, I am inquiring about myself. I currently have a shingles outbreak (I had my first one in January of 2019 and treated it with anti-viral meds). I have had several this year since the first one, always in the same spot on my back/side. I also became infected with genital herpes through and unfortunate and unforeseen incident 3 years ago. I had listened to one of Dr. Cabrals podcast awhile back about how it could be possible to get rid of the herpes virus for good. I'm not sure if both of these viruses could be nailed with one protocol, but either way I am looking for some guidance on how to go about this. With both of these viruses active in my body, I am not well a lot of the time. I have a herpes breakout at least once a month lasting anywhere from 3-7 days and is very painful. My nutrition is very anti-inflammatory. I do take his daily nutrition support everyday. Looking forward to having hearing back and having some hope for my future. Thank you Molly Jon: Hi Doc, Jon from Aus here. I have a question about the Oura ring, I have one and notice my resting heart rate is on average 40 but goes around 38-39 also. Is this good or a concern? How does it affect blood circulation? Im predominately vata with pitta body type. Also can you explain heart rate variability, and when Rem,Non Rem, deep and light sleep(what they are and is there a "healthy" order of these types of sleep? Meaning are you in and out of all these cycles all through the night or is it supposed to be in order? I have heard you only dream at the end of your nights sleep or is that not true? hope that makes sense LOL second question (couldn't help myself sorry)I want to check my Blood Glucose levels. I bought a glucometer and check before each meal. I have a super metabolism and need 3 main meals a day plus 2-3 fruit snacks to keep me going. What should ideal glucose levels represent? I eat moderately healthy, some processed, and minimal meat. Exampl: I eat oats for breakkie at 6am and im starving by 8;30-9am. Cheers for any help, you are a great mentor #livinglegend!!!love your IHP 1-2 course also!! See you in Sydney! Jon   Thank you for tuning into this weekend’s Cabral HouseCalls and be sure to check back tomorrow for our Mindset & Motivation Monday show to get your week started off right! - - - Show Notes & Resources:  http://StephenCabral.com/1451 - - - Dr. Cabral's New Book, The Rain Barrel Effect https://amzn.to/2H0W7Ge - - - Join the Community & Get Your Questions Answered: http://CabralSupportGroup.com - - -   Dr. Cabral’s Most Popular Supplements: > “The Dr. Cabral Daily Protocol” (This is what Dr. Cabral does every day!) - - - > Dr. Cabral Detox  (The fastest way to get well, lose weight, and feel great!) - - - > Daily Nutritional Support Shake  (#1 “All-in-One recommendation in my practice) - - - > Daily Fruit & Vegetables Blend  (22 organic fruit & vegetables “greens powder”) - - - > CBD Oil  (Full-spectrum, 3rd part-tested & organically grown) - - - > Candida/Bacterial Overgrowth, Leaky Gut, Parasite & Speciality Supplement Packages - - - > See All Supplements: https://equilibriumnutrition.com/collections/supplements  - - -   Dr. Cabral’s Most Popular At-Home Lab Tests: > Hair Tissue Mineral Analysis (Test for mineral imbalances & heavy metal toxicity) - - - > Organic Acids Test (Test for 75 biomarkers including yeast & bacterial gut overgrowth, as well as vitamin levels) - - - > Thyroid + Adrenal + Hormone Test  (Discover your complete thyroid, adrenal, hormone, vitamin D & insulin levels) - - - > Adrenal + Hormone Test (Run your adrenal & hormone levels) - - - > Food Sensitivity Test (Find out your hidden food sensitivities) - - - > Omega-3 Test (Discover your levels of inflammation related to your omega-6 to omega-3 levels) - - - > Stool Test (Use this test to uncover any bacterial, h. Pylori, or parasite overgrowth) - - - > Genetic Test (Use the #1 lab test to unlocking your DNA and what it means in terms of wellness, weight loss & anti-aging) - - - > Dr. Cabral’s “Big 5” Lab Tests (This package includes the 5 labs Dr. Cabral recommends all people run in his private practice) - - - > View all Functional Medicine lab tests (View all Functional Medicine lab tests you can do right at home for you and your family)

On today's episode, I had Shawna Curry, Registered Nurse and Health Expert and we talked about the importance of sleep. We talked about how sleep is the foundation of sleep, how to create good sleep habits, and the importance of sleep routines.7:04 - Shawna's 7 Pillars of Health9:50 - Why is sleep important?11:57 - Long term implications of not getting enough sleep13:59 - How much sleep do you need?17:04 - How do you manage your circadian clock working a shift job?20:51 - Quality vs. Quantity25:52 - What is happening while you're sleeping28:38 - Creating an environment that promotes good sleep30:58 - Screen time before bed is bad (myth or fact)?33:17 - "Tired but wired"37:01 - REM vs. Non-REM sleep41:22 - Can you "catch up" on sleep?43:58 - How do you know when you've had good quality sleep?---Shawna has made her mark in the health and wellness space as an Amazon best selling author, International speaker, through podcast appearances, corporate wellness programs and personalized health coaching.This variety of experience has built a community of clients who benefit from her intimate and inspiring health and wellness information. Her writing has been published in Forbes, Inc., Impact and Bloom Magazines. Her company, Health Redesigned, has been dedicated to total-health solutions and all of the aspects of healthy living including fitness, sleep, nutrition, self-help and overall lifestyle strategies. You can follow Shawna at www.healthredesigned.com

Ep 097: Improve Your Sleep One of the most underrated and important strategies for optimal health and disease prevention is SLEEP. We have all heard the phrase “I'll sleep when I'm dead.” Well there is more and more research to suggest that will be a lot sooner if you neglect your sleep! “I think that sleep may be one of the most significant lifestyle factors that determines your risk ratio for Alzheimer's disease.” – Matthew Walker, PhD When we sleep, we assimilate all of the data and stimuli from throughout the day. We organize that information into different areas of the brain and discard the stuff we don't need. Our brain also has a glymphatic system similar to the lymphatic system in the rest of the body that clears our metabolic debris and waste products. Sleep also reduces the amyloid plaque and tau proteins that are found in the brains of Alzheimer's patients. According to Dr. Walker, there are 4 pillars of sleep – regularity, continuity, quantity, and quality. Regularity consists of going to bed and waking up at the same time every day. Continuity consists of whether we stay asleep for long periods or have periods of wakefulness. Quantity is in regards to the amount of sleep we are getting – 4 hours or 8 hours. Quality refers how solid and deep the sleep is. Everything we do in regards to sleep should be on maximizing the integrity of these four fundamental characteristics of sleep. And the thing we have to be careful about is confusing sleep with being unconscious. They are VERY different things. If someone were to get knocked out by a baseball bat. We would never say that person is sleeping. When you or someone you know is taking sleeping pills like Ambien, that is the equivalent to taking a chemical baseball bat to the head. We are unconscious but we certainly are not benefitting from the healing processes that deep sleep has to offer. Humans have 2 stages of sleep – non-REM and REM. Non-REM has 2 parts consisting of light sleep and deep restorative sleep. REM sleep or Rapid Eye Movement sleep occurs in 90 minute stages. Deep non-REM sleep is essentially for protecting new learning from the day before. “You need to sleep after learning to essentially hit the save button on new memories so you don't forget.” – Matthew Walker, PhD. REM sleep is valuable for optimizing mental health and emotions. Poor sleep has shown to not only be a huge risk factor for neurodegenerative diseases like Alzheimer's disease, but it is also a major contributor to cardiovascular disease, cancer, diabetes, and reproductive function. One of the studies Dr. Matthew Walker talked about was with premature babies in the NICU.  When the hospital went from fluorescent lights at night to darkness, the babies had 50% better oxygen saturation and left the NICU 2-2.5 weeks early!  Some of the biggest factors that affect sleep are light, sound, drugs like caffeine and alcohol, and food. Top tips for getting better sleep: Get on a regular schedule. Go to bed and wake up at the same time every night. Keep the room cool. We sleep much better when I core body temperature is lower rather than higher. Keep the room dark and quiet. Get black out shades. Sleep with an eye mask. Sleep with ear plugs. If you are in a loud area, get a sound machine to give a constant ambient noise. Do not drink alcohol right before bed. Alcohol has been shown to significantly impair our normal sleep cycles. Keep caffeine confined to the morning. Caffeine has a half life of 6 hours and a quarter life of 12 hours. This means that even 12 hours after you have consumed caffeine, you still have some in your system. Stay away from blue light in the evening. Blue light is found in fluorescent and LED bulbs, TV screens, computer screens, and phone screens. Replace your bulbs with softer yellow or red bulbs. Install an app on your phone and computer that turns the screen yellow at night and removes the blue light, and look into wearing a pair of blue light blocking glasses in the evening time. Read before bed instead of scrolling through your phone or watching something so you slow your brain down and prepare it for sleep. Practice nasal breathing and even look into getting special mouth tape to reinforce breathing through your nose while you sleep. I know this seems like a lot but every step makes a big difference so slowly start to implement these strategies over time and definitely utilize these strategies for your kids. It will have a profound on their growth and development.  

Why we sleep and how to fix the world's sleeplessness epidemic

Sweet slumber! Sleep is something we all do. More importantly, sleep is something we all need for vibrant health. Listen in this week as we discuss theories of sleep, stages of sleep, and the science of why we sleep. You’ll want to listen to the end! We wrap up by giving you 10 Tips for Improving Your Sleep Hygiene.   * * *   Notes on Sleep Different levels of sleep are different for different people. It’s recommended that you get 7-8 hours of sleep a night. Sleep is really important physiologically, and the biologically, it’s a necessity in our body. You cannot get your sleep back. You cannot correct for missing sleep.   Theories on Sleep Inactivity Theory One of the earliest theories of sleep, sometimes called the adaptive or evolutionary theory. Suggests inactivity at night is an adaptation that served a survival function by keeping organisms out of harm’s way at times when they would be particularly vulnerable. Energy Conservation Theory Research has shown that energy metabolism is significantly reduced during sleep by as much as 10 percent in humans, and even more in other species. For example, both body temperature and caloric demand decrease during sleep, as compared to wakefulness. Many scientists consider this theory to be related to and part of the inactivity theory. Restorative Theory Sleep provides an opportunity for the body to repair and rejuvenate itself. Science shows animals deprived entirely of sleep lose all immune function and die in just a matter of weeks. This is further supported by findings that many of the major restorative functions in the body, like muscle growth, tissue repair, protein synthesis, and growth hormone release, occur mostly, or in some cases, only during sleep. Other rejuvenating aspects of sleep are specific to the brain and cognitive function. For example, while we are awake, neurons in the brain produce adenosine, a byproduct of the cell’s activities. The buildup of adenosine in the brain is thought to be one factor that leads to our perception of being tired. Scientists think that this buildup of adenosine during wakefulness may promote the drive to sleep. As long as we are awake, adenosine accumulates and remains high. During sleep, the body has a chance to clear adenosine from the system, and as a result, we feel more alert when we’re awake. Brain Plasticity Theory One of the most recent and compelling explanations for why we sleep is based on findings that sleep is correlated to changes in the structure and organization of the brain. This phenomenon, known as brain plasticity, is not entirely understood, but its connection to sleep has several critical implications. It’s becoming clear, for example, that sleep plays a critical role in brain development in infants and young children. Infants spend about 13-14 hours per day sleeping, and about half of that time is spent in REM sleep, the stage in which most dreams occur. A link between sleep and brain plasticity is becoming clear in adults as well. This is seen in the effect that sleep and sleep deprivation have on people’s ability to learn and perform a variety of tasks.   Stages of Sleep Stage 1 – Non-REM sleep. The changeover from wakefulness to sleep. During this short period of relatively light sleep, your heartbeat, breathing, and eye movements slow, and your muscles relax, with occasional twitches. Stage 2 – Non-REM sleep. A period of light sleep before you enter deep sleep. Your heartbeat and breathing slow, and muscles relax even further. Your body temperature drops, and eye movement stops. Stage 3 – Non-REM sleep. The period of deep sleep that you need to feel refreshed in the morning. It occurs in longer periods during the first half of the night. Your heartbeat and breathing slow to their lowest levels during sleep. Your muscles are relaxed, and it may be difficult to awaken. REM Sleep First occurs about 90 minutes after falling asleep. Your eyes move more rapidly, mixed-frequency brainwave activity becomes closer to that seen in wakefulness, your breathing becomes faster and irregular, and your heart rate and blood pressure increase to near waking levels. Most of your dreaming occurs during REM sleep, although some can also occur in non-REM sleep. As you age, you sleep less of your time in REM sleep.   Why We Sleep Matthew Walker, an expert in sleep at UC Berkley, and author of the bestselling book, Why We Sleep, said, “The decimation of sleep throughout industrialized nations is having a catastrophic impact on our health, our wellness, even the safety and education of our children. It’s a silent sleep loss epidemic. It’s fast becoming one of the greatest challenges we face in the 21st Century.” “It makes you dumber.” Cognitive function. More forgetful. Unable to learn new things. More vulnerable to dementia. More likely to die of a heart attack. Less able to fend off sickness with a strong immune system. More likely to get cancer. Makes your body literally hurt more. Lack of sleep distorts your genes and increases your risk of death generally, disrupts the creation of sex hormones, like estrogen and testosterone, and leads to premature aging.   10 Tips for Improving Your Sleep Hygiene Try to keep the same sleep schedule on weeknights and weekends. Limit the difference to no more than about an hour. Staying up late and sleeping in late on weekends can disrupt your body’s clock and sleep-wake rhythm, which is going to impact your pattern of being able to fall asleep. For children, have a set bedtime and a bedtime routine. Don’t use the child’s bedroom for time-outs of punishments. Create a quiet, comfortable sleep environment. Set your bedroom thermostat at a comfortable temperature, turn off the TV and other things that may disrupt sleep. If your pet wakes you up, keep them outside the bedroom. Your bedroom should be dark. Turn off bright lights and have a comfortable mattress. Essentia mattress Light-blocking film White noise machine Keeping your room cool An hour before bedtime, dim the lights and turn off all screens. Turn off blue light sources. If you can’t sleep, get out of bed and do something quiet and relaxing until the urge to sleep returns. Then, go back to bed. Never go to bed tipsy. Alcohol is a sedative, and sedation is not sleep. It also blocks your REM dream sleep, an important part of the sleep cycle. Your heart rate doesn’t get low enough, so you’re not getting that restorative sleep, you’re not able to really slow things down. Avoid heavy and/or large meals within a couple hours of bedtime. Having a light snack is okay. Avoid nicotine and caffeine. Nicotine and caffeine are stimulants, and both substances can interfere with sleep. The effects of caffeine can last as long as eight hours. Spend time outside every day when possible. Be physically active. Exercise before 2:00 pm every day. Exercise promotes continuous sleep. Avoid rigorous exercise before bedtime. Rigorous exercise circulates endorphins into the body, which may cause difficulty initiating sleep. If you’re a clock watcher, remove it from the line of sight. Have a comfortable pre-bedtime routine. Warm bath Meditation Quiet time Reading Connected to #4 - Stay in bed and focus on your breathing for a little while before you get up out of bed.   Naps Napping during the day may provide a boost in alertness and performance. However, if you have trouble falling asleep at night, limit naps or take them earlier in the afternoon. Adults should nap for no more than 20 minutes. Napping in preschool-age children is normal and promotes healthy growth and development. It’s the 20-minute power nap that really rejuvenates you the most and has you wake up and being alert, whereas the 30-40-minute nap can almost get you into that deep sleep again, and then you wake up out of that and you’re more groggy, and your body’s confused. It’s not sure if it should be going into deep sleep or not.     Deeper Dive Resources   TeriAnn’s Health Journey Podcast https://empoweringyouorganically.com/podcast/inspired-health-journey-teriann-trevenen/   Organixx Articles on Sleep https://organixx.com/?s=sleep   How Much Sleep Do We Really Need? https://www.sleepfoundation.org/excessive-sleepiness/support/how-much-sleep-do-we-really-need   Consequences of Insufficient Sleep http://healthysleep.med.harvard.edu/healthy/matters/consequences   Energy Conservation and Sleep https://www.ncbi.nlm.nih.gov/pubmed/7546319   Alzheimer’s Disease and Sleep https://www.sleepfoundation.org/articles/alzheimers-disease-and-sleep   Garmin Fitness Trackers https://buy.garmin.com/en-US/US/into-sports/health-fitness/cIntoSports-c571-p1.html   Oura Ring https://ouraring.com/   Why We Sleep Book https://amzn.to/2MVSjwy   Essentia Mattresses https://amzn.to/2ZouMps   Blue Light and Sleep: What’s the Connection? https://www.healthline.com/nutrition/block-blue-light-to-sleep-better   How Long Is an Ideal Nap? https://www.sleep.org/articles/how-long-to-nap/

Sweet slumber! Sleep is something we all do. More importantly, sleep is something we all need for vibrant health. Listen in this week as we discuss theories of sleep, stages of sleep, and the science of why we sleep. You’ll want to listen to the end! We wrap up by giving you 10 Tips for Improving Your Sleep Hygiene.   * * *   Notes on Sleep Different levels of sleep are different for different people. It’s recommended that you get 7-8 hours of sleep a night. Sleep is really important physiologically, and the biologically, it’s a necessity in our body. You cannot get your sleep back. You cannot correct for missing sleep.   Theories on Sleep Inactivity Theory One of the earliest theories of sleep, sometimes called the adaptive or evolutionary theory. Suggests inactivity at night is an adaptation that served a survival function by keeping organisms out of harm’s way at times when they would be particularly vulnerable. Energy Conservation Theory Research has shown that energy metabolism is significantly reduced during sleep by as much as 10 percent in humans, and even more in other species. For example, both body temperature and caloric demand decrease during sleep, as compared to wakefulness. Many scientists consider this theory to be related to and part of the inactivity theory. Restorative Theory Sleep provides an opportunity for the body to repair and rejuvenate itself. Science shows animals deprived entirely of sleep lose all immune function and die in just a matter of weeks. This is further supported by findings that many of the major restorative functions in the body, like muscle growth, tissue repair, protein synthesis, and growth hormone release, occur mostly, or in some cases, only during sleep. Other rejuvenating aspects of sleep are specific to the brain and cognitive function. For example, while we are awake, neurons in the brain produce adenosine, a byproduct of the cell’s activities. The buildup of adenosine in the brain is thought to be one factor that leads to our perception of being tired. Scientists think that this buildup of adenosine during wakefulness may promote the drive to sleep. As long as we are awake, adenosine accumulates and remains high. During sleep, the body has a chance to clear adenosine from the system, and as a result, we feel more alert when we’re awake. Brain Plasticity Theory One of the most recent and compelling explanations for why we sleep is based on findings that sleep is correlated to changes in the structure and organization of the brain. This phenomenon, known as brain plasticity, is not entirely understood, but its connection to sleep has several critical implications. It’s becoming clear, for example, that sleep plays a critical role in brain development in infants and young children. Infants spend about 13-14 hours per day sleeping, and about half of that time is spent in REM sleep, the stage in which most dreams occur. A link between sleep and brain plasticity is becoming clear in adults as well. This is seen in the effect that sleep and sleep deprivation have on people’s ability to learn and perform a variety of tasks.   Stages of Sleep Stage 1 – Non-REM sleep. The changeover from wakefulness to sleep. During this short period of relatively light sleep, your heartbeat, breathing, and eye movements slow, and your muscles relax, with occasional twitches. Stage 2 – Non-REM sleep. A period of light sleep before you enter deep sleep. Your heartbeat and breathing slow, and muscles relax even further. Your body temperature drops, and eye movement stops. Stage 3 – Non-REM sleep. The period of deep sleep that you need to feel refreshed in the morning. It occurs in longer periods during the first half of the night. Your heartbeat and breathing slow to their lowest levels during sleep. Your muscles are relaxed, and it may be difficult to awaken. REM Sleep First occurs about 90 minutes after falling asleep. Your eyes move more rapidly, mixed-frequency brainwave activity becomes closer to that seen in wakefulness, your breathing becomes faster and irregular, and your heart rate and blood pressure increase to near waking levels. Most of your dreaming occurs during REM sleep, although some can also occur in non-REM sleep. As you age, you sleep less of your time in REM sleep.   Why We Sleep Matthew Walker, an expert in sleep at UC Berkley, and author of the bestselling book, Why We Sleep, said, “The decimation of sleep throughout industrialized nations is having a catastrophic impact on our health, our wellness, even the safety and education of our children. It’s a silent sleep loss epidemic. It’s fast becoming one of the greatest challenges we face in the 21st Century.” “It makes you dumber.” Cognitive function. More forgetful. Unable to learn new things. More vulnerable to dementia. More likely to die of a heart attack. Less able to fend off sickness with a strong immune system. More likely to get cancer. Makes your body literally hurt more. Lack of sleep distorts your genes and increases your risk of death generally, disrupts the creation of sex hormones, like estrogen and testosterone, and leads to premature aging.   10 Tips for Improving Your Sleep Hygiene Try to keep the same sleep schedule on weeknights and weekends. Limit the difference to no more than about an hour. Staying up late and sleeping in late on weekends can disrupt your body’s clock and sleep-wake rhythm, which is going to impact your pattern of being able to fall asleep. For children, have a set bedtime and a bedtime routine. Don’t use the child’s bedroom for time-outs of punishments. Create a quiet, comfortable sleep environment. Set your bedroom thermostat at a comfortable temperature, turn off the TV and other things that may disrupt sleep. If your pet wakes you up, keep them outside the bedroom. Your bedroom should be dark. Turn off bright lights and have a comfortable mattress. Essentia mattress Light-blocking film White noise machine Keeping your room cool An hour before bedtime, dim the lights and turn off all screens. Turn off blue light sources. If you can’t sleep, get out of bed and do something quiet and relaxing until the urge to sleep returns. Then, go back to bed. Never go to bed tipsy. Alcohol is a sedative, and sedation is not sleep. It also blocks your REM dream sleep, an important part of the sleep cycle. Your heart rate doesn’t get low enough, so you’re not getting that restorative sleep, you’re not able to really slow things down. Avoid heavy and/or large meals within a couple hours of bedtime. Having a light snack is okay. Avoid nicotine and caffeine. Nicotine and caffeine are stimulants, and both substances can interfere with sleep. The effects of caffeine can last as long as eight hours. Spend time outside every day when possible. Be physically active. Exercise before 2:00 pm every day. Exercise promotes continuous sleep. Avoid rigorous exercise before bedtime. Rigorous exercise circulates endorphins into the body, which may cause difficulty initiating sleep. If you’re a clock watcher, remove it from the line of sight. Have a comfortable pre-bedtime routine. Warm bath Meditation Quiet time Reading Connected to #4 - Stay in bed and focus on your breathing for a little while before you get up out of bed.   Naps Napping during the day may provide a boost in alertness and performance. However, if you have trouble falling asleep at night, limit naps or take them earlier in the afternoon. Adults should nap for no more than 20 minutes. Napping in preschool-age children is normal and promotes healthy growth and development. It’s the 20-minute power nap that really rejuvenates you the most and has you wake up and being alert, whereas the 30-40-minute nap can almost get you into that deep sleep again, and then you wake up out of that and you’re more groggy, and your body’s confused. It’s not sure if it should be going into deep sleep or not.     Deeper Dive Resources   TeriAnn’s Health Journey Podcast https://empoweringyouorganically.com/podcast/inspired-health-journey-teriann-trevenen/   Organixx Articles on Sleep https://organixx.com/?s=sleep   How Much Sleep Do We Really Need? https://www.sleepfoundation.org/excessive-sleepiness/support/how-much-sleep-do-we-really-need   Consequences of Insufficient Sleep http://healthysleep.med.harvard.edu/healthy/matters/consequences   Energy Conservation and Sleep https://www.ncbi.nlm.nih.gov/pubmed/7546319   Alzheimer’s Disease and Sleep https://www.sleepfoundation.org/articles/alzheimers-disease-and-sleep   Garmin Fitness Trackers https://buy.garmin.com/en-US/US/into-sports/health-fitness/cIntoSports-c571-p1.html   Oura Ring https://ouraring.com/   Why We Sleep Book https://amzn.to/2MVSjwy   Essentia Mattresses https://amzn.to/2ZouMps   Blue Light and Sleep: What’s the Connection? https://www.healthline.com/nutrition/block-blue-light-to-sleep-better   How Long Is an Ideal Nap? https://www.sleep.org/articles/how-long-to-nap/

We all worry about sleep, so I was very lucky to interview Professor Adrian Williams one  of the world’s leading experts on the subject. His credentials are impressive. He began his pioneering sleep research at Harvard the late 1970s, then at UCLA. In the mid-1990s, he set up of the one of the UK’s first comprehensive sleep services at St Thomas’s hospital and in 2010, King’s College, London appointed him as the first substantive Professorial Chair in Sleep Medicine in the UK.  In the interview, we run through why we sleep, the consequences of the lack of sleep, the stages of sleep including Rapid Eye Movement (REM) or dream phase. We also get practical. We talk how long we should sleep, wearable tech, jet lag, the impact of caffeine, alcohol and sleeping pills and how to get a good nights rest. By the way, make sure to subscribe, rate and review! Here are the timings [mm:ss] for different sections of the interview: Why do we need to sleep [1:42] Lack of sleep similar to being drunk [3:43] How much different animals sleep. [4:08] Human's sleep requirement is 8 hours. Impact of genes [4:41] Consequences of lack of sleep [5:26] Impact on neuro-cognitive functions [5:36] Impact on cardio-vascular/sympathetic system and resultant  high blood pressure, heart disease, stroke, diabetes issues [5:54] Night shift workers as real-world case of sleep deprivation [7:02] Large section of society is shift work related [8:01] Morning larks vs night owls [8:40] Sleep delayed syndrome. [9:35] Hunger and sleep. [10:25] Society has lack of sleep, which leads to obesity [11:20] Non-REM and REM sleep. The 90 minute cycle. [12:10] Non-REM and its restorative effects. [12:30] REM sleep rewires brain [12:51] Stage of night when REM and non-REM sleep occur. [14:05]  Skin repair and non-REM sleep [14:30] Dreaming [15:03] Best time to wake-up [15:35] The (pre-industrial) natural sleep timings [16:42] Exercise helps sleep [18:22] Siestas [19:49] Catching up on sleep [20:57] Cannot bank sleep.[22:17] Wearables sleep tech [22:30] Future is non-wearables tech [24:03] Caffeine and sleep [26:15]  Alcohol and sleep [27:44] Sleeping pills [28:20] Melatonin [28:59] Melatonin helps overcome jet lag [29:46]. How to overcoming jet lag [31:00] Age and sleep [32:10 ] Traffic accident, sleepiness and time of day [34:35] Sleep disorders/apnea [35:45].  Snoring as sign of sleep disorder [37:08] Top tips to get good sleep [40:00]  

REM-sömnen är den tid på natten då vi drömmer. För att minnas drömmarna måste vi vakna i anslutning till dem, men oavsett vilket så är de viktiga för oss, berättar sömnforskaren Torbjörn Åkerstedt. ESSÄ: Detta är en text där skribenten reflekterar över ett ämne eller ett verk. Åsikter som uttrycks är skribentens egna. Essän sändes första gången i juni 2018. Människan har i alla tider intresserat sig för drömmarnas betydelse och sett dem som en inblick i själens dunklaste djup. Men det var först kring förra sekelskiftet som utforskandet av drömmarnas innehåll tog fart på allvar i Europa. Med Freud och psykoanalysen kom drömmarna att ses som en reflektion av omedvetna drivkrafter, och viktiga för förståelsen av psykiska problem i det dagliga livet. Man började också använda traditionella naturvetenskapliga metoder för att undersöka dröminnehåll, men det gav inte så mycket och idag är omfattningen av denna forskning ganska liten. I stället började man ägna sig åt själva den fysiologiska drömsömnen. Vad är den för något? Vad gör den? Och varför? I samband med en sömnregistreringsstudie 1953 märkte forskarna Aserinsky och Kleitman att försöksdeltagarna regelbundet, ungefär var nittionde minut gick in i en fas med snabba och ryckiga ögonrörelse och ett EEG som såg ut som om personen var (nästan) vaken. Drömsömnen Rapid Eye Movement Sleep eller REM-sömn var upptäckt. Forskarna lade också märke till andra avvikelser: halsmusklerna slappnade av, medan hjärtfrekvens och blodtryck steg. Det här stod i stark kontrast till övrig sömn, som man idag kallar Non-REM då är EEG-vågorna är långsamma och böljande, medan ögonrörelserna är frånvarande eller mjukt böljande och andningfrekevensen och blodtrycket är låga. Aserinsky och Kleitman visade också att sömnen rörde sig från ytlig nivå, ner mot djup sömn (N3), och därefter, som något av en efterrätt, kom REM-sömnen. En person med ostörd sömn kommer alltså inte att rapportera någon dröm på morgonen En av de mest fascinerande aspekterna av REM är att vi är förlamade under tiden som den pågår. Det är ju så att allt man gör i drömmen också sker biologiskt; alla signaler för att springa, hoppa, och så vidare, är på väg ut till musklerna. Och musklerna i bland annat armar, händer, fingrar och ansikte uttrycker förvisso ofta intensiteten och känsloläget i drömmen. Men signalerna till bland annat ben, rygg, nacke och säte blockeras. Vilket nog är tur, med tanke på hur många som springer i drömmen. Kanske är upplevelsen av att vara fastspänd eller orörlig, som är så vanlig i drömmar, kopplad till det här förlamningstillståndet. Och sambandet mellan REM och drömmens innehåll finns trots allt, eftersom det är via dessa faser vi kommer åt drömmarna. Forskarna Aserinsky och Kleitman noterade också att om man väckte människor under REM-sömnen, så fick man oftast en rapport om drömmar. Under övrig sömn var det mycket ovanligt. Men det räcker inte att man vaknar i direkt anslutning till drömmarna, man måste också vara vaken några minuter. En person med ostörd sömn kommer alltså inte att rapportera någon dröm på morgonen, medan den som vaknar ofta sannolikt kommer att göra det. Eftersom man lättare väcks av en intensiv dröm så är det troligt att spontana drömrapporter kommer att ha ett mer dramatiskt innehåll än icke-rapporterade drömmar. Det ligger därför nära till hands att tro att de psykoanalytiska drömanalyserna byggde på de mest spektakulära och intensiva drömmarna. Man gjorde också en rad fysiologiska studier av REM sömn. Bland annat upptäckte man att däggdjur, som ju är varmblodiga, blev kallblodiga under REM. De förlorar alltså förmågan att svara på temperaturförändringar. Det här ledde till hypoteser om att REM-sömnen hjälpte temperaturregleringscentrum att vila/sova under just REM. Men på 1970-talet verkade man inte komma så mycket längre ur klinisk synpunkt. Och blickarna riktades nu mot djupsömnen, som tycktes spegla hjärnans återhämtningsbehov. Man försökte också tidigt undersöka drömsömnens betydelse genom att förhindra den genom att väcka den sovande när drömsömnen kom. Märkligt nog tycktes inte detta ge några effekter på till exempel psykisk balans, så den här typen av forskning minskade sedan kraftigt. REM-sömnen verkar alltså ha kommit tillbaka efter att psykiatrin förlorade intresset för den på 1960-talet. Men fram mot 1990-talet så hände något. Det började det dyka upp minnesforskare som hittade kopplingar mellan REM-sömn och överföring av minne från korttidslagring i hippokampus till långtidslagring i hjärnbarken. Nu fick REM-sömnen plötsligt en viktig funktion och forskningen tog ny fart. De senaste åren har det också börjat dyka upp resultat som tyder på mycket REM-sömn ger mindre ångest vid uppvaknandet. Detta har förstås stort kliniskt intresse och mycket forskning pågår. Om resultaten håller, så får vi säkert se forskning där man försöker förbättra REM-sömnen på olika sätt. REM-sömnen verkar alltså ha kommit tillbaka efter att psykiatrin förlorade intresset för den på 1960-talet. I och för sig kunde man redan på den tiden se att de som led av depression och vissa andra psykiatriska diagnoser gick in i sin första REM-period redan efter omkring tio minuter, i stället för det vanliga cirka åttio. Men något orsaksförhållande påvisades aldrig. Och det finns andra skäl att tänka i de banorna. Det verkar nämligen som att insomniker, personer med stora sömnbesvär, tenderar att ha en kraftigt fragmenterad REM-sömn med mycket ögonrörelser. Kanske är detta det centrala problemet för personer som inte kan sova. REM-sömnen är också speciellt intensiv hos patienter med post-traumatiskt stressyndrom (PTSD), oftast till den grad att man ibland inte vågar sova över huvud taget för att slippa de otäcka drömmarna. Bakom de återkommande mardrömmarna antas ligga en oförmåga att montera bort den emotionella laddningen i ett minne. Detta görs normalt under REM i samband med överföringen från korttidsminne (i hippokampus) till långtidsminne (i hjärnbarken). I dagens samhälle finns en stor medvetenhet om problemen som följer på för lite sömn. Och kanske står vi inför en liknande ökad medvetenhet om drömmens betydelse. Nya psykologiska behandlingsmetoder förefaller kunna hjälpa till att montera bort den där emotionella laddningen och på det sättet minska mardrömmarnas intensitet. Utvecklingen har kommit långt, men det finns mycket kvar att förstå både vad det gäller vad som händer när vi drömmer och orsakerna till att vi drömmer. I dagens samhälle finns en stor medvetenhet om problemen som följer på för lite sömn. Och kanske står vi inför en liknande ökad medvetenhet om drömmens betydelse. För att må och fungera bra behöver vi få sova, men vi måste också få drömma. Torbjörn Åkerstedt, professor emiritus vid Stockholms universitet och Karolinska institutet

REM-sömnen är den tid på natten då vi drömmer. För att minnas drömmarna måste vi vakna i anslutning till dem, men oavsett vilket så är de viktiga för oss, berättar sömnforskaren Torbjörn Åkerstedt. ESSÄ: Detta är en text där skribenten reflekterar över ett ämne eller ett verk. Åsikter som uttrycks är skribentens egna. Människan har i alla tider intresserat sig för drömmarnas betydelse och sett dem som en inblick i själens dunklaste djup. Men det var först kring förra sekelskiftet som utforskandet av drömmarnas innehåll tog fart på allvar i Europa. Med Freud och psykoanalysen kom drömmarna att ses som en reflektion av omedvetna drivkrafter, och viktiga för förståelsen av psykiska problem i det dagliga livet. Man började också använda traditionella naturvetenskapliga metoder för att undersöka dröminnehåll, men det gav inte så mycket och idag är omfattningen av denna forskning ganska liten. I stället började man ägna sig åt själva den fysiologiska drömsömnen. Vad är den för något? Vad gör den? Och varför? I samband med en sömnregistreringsstudie 1953 märkte forskarna Aserinsky och Kleitman att försöksdeltagarna regelbundet, ungefär var nittionde minut gick in i en fas med snabba och ryckiga ögonrörelse och ett EEG som såg ut som om personen var (nästan) vaken. Drömsömnen Rapid Eye Movement Sleep eller REM-sömn var upptäckt. Forskarna lade också märke till andra avvikelser: halsmusklerna slappnade av, medan hjärtfrekvens och blodtryck steg. Det här stod i stark kontrast till övrig sömn, som man idag kallar Non-REM då är EEG-vågorna är långsamma och böljande, medan ögonrörelserna är frånvarande eller mjukt böljande och andningfrekevensen och blodtrycket är låga. Aserinsky och Kleitman visade också att sömnen rörde sig från ytlig nivå, ner mot djup sömn (N3), och därefter, som något av en efterrätt, kom REM-sömnen. En person med ostörd sömn kommer alltså inte att rapportera någon dröm på morgonen En av de mest fascinerande aspekterna av REM är att vi är förlamade under tiden som den pågår. Det är ju så att allt man gör i drömmen också sker biologiskt; alla signaler för att springa, hoppa, och så vidare, är på väg ut till musklerna. Och musklerna i bland annat armar, händer, fingrar och ansikte uttrycker förvisso ofta intensiteten och känsloläget i drömmen. Men signalerna till bland annat ben, rygg, nacke och säte blockeras. Vilket nog är tur, med tanke på hur många som springer i drömmen. Kanske är upplevelsen av att vara fastspänd eller orörlig, som är så vanlig i drömmar, kopplad till det här förlamningstillståndet. Och sambandet mellan REM och drömmens innehåll finns trots allt, eftersom det är via dessa faser vi kommer åt drömmarna. Forskarna Aserinsky och Kleitman noterade också att om man väckte människor under REM-sömnen, så fick man oftast en rapport om drömmar. Under övrig sömn var det mycket ovanligt. Men det räcker inte att man vaknar i direkt anslutning till drömmarna, man måste också vara vaken några minuter. En person med ostörd sömn kommer alltså inte att rapportera någon dröm på morgonen, medan den som vaknar ofta sannolikt kommer att göra det. Eftersom man lättare väcks av en intensiv dröm så är det troligt att spontana drömrapporter kommer att ha ett mer dramatiskt innehåll än icke-rapporterade drömmar. Det ligger därför nära till hands att tro att de psykoanalytiska drömanalyserna byggde på de mest spektakulära och intensiva drömmarna. Man gjorde också en rad fysiologiska studier av REM sömn. Bland annat upptäckte man att däggdjur, som ju är varmblodiga, blev kallblodiga under REM. De förlorar alltså förmågan att svara på temperaturförändringar. Det här ledde till hypoteser om att REM-sömnen hjälpte temperaturregleringscentrum att vila/sova under just REM. Men på 1970-talet verkade man inte komma så mycket längre ur klinisk synpunkt. Och blickarna riktades nu mot djupsömnen, som tycktes spegla hjärnans återhämtningsbehov. Man försökte också tidigt undersöka drömsömnens betydelse genom att förhindra den genom att väcka den sovande när drömsömnen kom. Märkligt nog tycktes inte detta ge några effekter på till exempel psykisk balans, så den här typen av forskning minskade sedan kraftigt. REM-sömnen verkar alltså ha kommit tillbaka efter att psykiatrin förlorade intresset för den på 1960-talet. Men fram mot 1990-talet så hände något. Det började det dyka upp minnesforskare som hittade kopplingar mellan REM-sömn och överföring av minne från korttidslagring i hippokampus till långtidslagring i hjärnbarken. Nu fick REM-sömnen plötsligt en viktig funktion och forskningen tog ny fart. De senaste åren har det också börjat dyka upp resultat som tyder på mycket REM-sömn ger mindre ångest vid uppvaknandet. Detta har förstås stort kliniskt intresse och mycket forskning pågår. Om resultaten håller, så får vi säkert se forskning där man försöker förbättra REM-sömnen på olika sätt. REM-sömnen verkar alltså ha kommit tillbaka efter att psykiatrin förlorade intresset för den på 1960-talet. I och för sig kunde man redan på den tiden se att de som led av depression och vissa andra psykiatriska diagnoser gick in i sin första REM-period redan efter omkring tio minuter, i stället för det vanliga cirka åttio. Men något orsaksförhållande påvisades aldrig. Och det finns andra skäl att tänka i de banorna. Det verkar nämligen som att insomniker, personer med stora sömnbesvär, tenderar att ha en kraftigt fragmenterad REM-sömn med mycket ögonrörelser. Kanske är detta det centrala problemet för personer som inte kan sova. REM-sömnen är också speciellt intensiv hos patienter med post-traumatiskt stressyndrom (PTSD), oftast till den grad att man ibland inte vågar sova över huvud taget för att slippa de otäcka drömmarna. Bakom de återkommande mardrömmarna antas ligga en oförmåga att montera bort den emotionella laddningen i ett minne. Detta görs normalt under REM i samband med överföringen från korttidsminne (i hippokampus) till långtidsminne (i hjärnbarken). I dagens samhälle finns en stor medvetenhet om problemen som följer på för lite sömn. Och kanske står vi inför en liknande ökad medvetenhet om drömmens betydelse. Nya psykologiska behandlingsmetoder förefaller kunna hjälpa till att montera bort den där emotionella laddningen och på det sättet minska mardrömmarnas intensitet. Utvecklingen har kommit långt, men det finns mycket kvar att förstå både vad det gäller vad som händer när vi drömmer och orsakerna till att vi drömmer. I dagens samhälle finns en stor medvetenhet om problemen som följer på för lite sömn. Och kanske står vi inför en liknande ökad medvetenhet om drömmens betydelse. För att må och fungera bra behöver vi få sova, men vi måste också få drömma. Torbjörn Åkerstedt, professor emiritus vid Stockholms universitet och Karolinska institutet

REM-sömnen är den tid på natten då vi drömmer. För att minnas drömmarna måste vi vakna i anslutning till dem, men oavsett vilket så är de viktiga för oss, berättar sömnforskaren Torbjörn Åkerstedt. ESSÄ: Detta är en text där skribenten reflekterar över ett ämne eller ett verk. Åsikter som uttrycks är skribentens egna. Människan har i alla tider intresserat sig för drömmarnas betydelse och sett dem som en inblick i själens dunklaste djup. Men det var först kring förra sekelskiftet som utforskandet av drömmarnas innehåll tog fart på allvar i Europa. Med Freud och psykoanalysen kom drömmarna att ses som en reflektion av omedvetna drivkrafter, och viktiga för förståelsen av psykiska problem i det dagliga livet. Man började också använda traditionella naturvetenskapliga metoder för att undersöka dröminnehåll, men det gav inte så mycket och idag är omfattningen av denna forskning ganska liten. I stället började man ägna sig åt själva den fysiologiska drömsömnen. Vad är den för något? Vad gör den? Och varför? I samband med en sömnregistreringsstudie 1953 märkte forskarna Aserinsky och Kleitman att försöksdeltagarna regelbundet, ungefär var nittionde minut gick in i en fas med snabba och ryckiga ögonrörelse och ett EEG som såg ut som om personen var (nästan) vaken. Drömsömnen Rapid Eye Movement Sleep eller REM-sömn var upptäckt. Forskarna lade också märke till andra avvikelser: halsmusklerna slappnade av, medan hjärtfrekvens och blodtryck steg. Det här stod i stark kontrast till övrig sömn, som man idag kallar Non-REM då är EEG-vågorna är långsamma och böljande, medan ögonrörelserna är frånvarande eller mjukt böljande och andningfrekevensen och blodtrycket är låga. Aserinsky och Kleitman visade också att sömnen rörde sig från ytlig nivå, ner mot djup sömn (N3), och därefter, som något av en efterrätt, kom REM-sömnen. En person med ostörd sömn kommer alltså inte att rapportera någon dröm på morgonen En av de mest fascinerande aspekterna av REM är att vi är förlamade under tiden som den pågår. Det är ju så att allt man gör i drömmen också sker biologiskt; alla signaler för att springa, hoppa, och så vidare, är på väg ut till musklerna. Och musklerna i bland annat armar, händer, fingrar och ansikte uttrycker förvisso ofta intensiteten och känsloläget i drömmen. Men signalerna till bland annat ben, rygg, nacke och säte blockeras. Vilket nog är tur, med tanke på hur många som springer i drömmen. Kanske är upplevelsen av att vara fastspänd eller orörlig, som är så vanlig i drömmar, kopplad till det här förlamningstillståndet. Och sambandet mellan REM och drömmens innehåll finns trots allt, eftersom det är via dessa faser vi kommer åt drömmarna. Forskarna Aserinsky och Kleitman noterade också att om man väckte människor under REM-sömnen, så fick man oftast en rapport om drömmar. Under övrig sömn var det mycket ovanligt. Men det räcker inte att man vaknar i direkt anslutning till drömmarna, man måste också vara vaken några minuter. En person med ostörd sömn kommer alltså inte att rapportera någon dröm på morgonen, medan den som vaknar ofta sannolikt kommer att göra det. Eftersom man lättare väcks av en intensiv dröm så är det troligt att spontana drömrapporter kommer att ha ett mer dramatiskt innehåll än icke-rapporterade drömmar. Det ligger därför nära till hands att tro att de psykoanalytiska drömanalyserna byggde på de mest spektakulära och intensiva drömmarna. Man gjorde också en rad fysiologiska studier av REM sömn. Bland annat upptäckte man att däggdjur, som ju är varmblodiga, blev kallblodiga under REM. De förlorar alltså förmågan att svara på temperaturförändringar. Det här ledde till hypoteser om att REM-sömnen hjälpte temperaturregleringscentrum att vila/sova under just REM. Men på 1970-talet verkade man inte komma så mycket längre ur klinisk synpunkt. Och blickarna riktades nu mot djupsömnen, som tycktes spegla hjärnans återhämtningsbehov. Man försökte också tidigt undersöka drömsömnens betydelse genom att förhindra den genom att väcka den sovande när drömsömnen kom. Märkligt nog tycktes inte detta ge några effekter på till exempel psykisk balans, så den här typen av forskning minskade sedan kraftigt. REM-sömnen verkar alltså ha kommit tillbaka efter att psykiatrin förlorade intresset för den på 1960-talet. Men fram mot 1990-talet så hände något. Det började det dyka upp minnesforskare som hittade kopplingar mellan REM-sömn och överföring av minne från korttidslagring i hippokampus till långtidslagring i hjärnbarken. Nu fick REM-sömnen plötsligt en viktig funktion och forskningen tog ny fart. De senaste åren har det också börjat dyka upp resultat som tyder på mycket REM-sömn ger mindre ångest vid uppvaknandet. Detta har förstås stort kliniskt intresse och mycket forskning pågår. Om resultaten håller, så får vi säkert se forskning där man försöker förbättra REM-sömnen på olika sätt. REM-sömnen verkar alltså ha kommit tillbaka efter att psykiatrin förlorade intresset för den på 1960-talet. I och för sig kunde man redan på den tiden se att de som led av depression och vissa andra psykiatriska diagnoser gick in i sin första REM-period redan efter omkring tio minuter, i stället för det vanliga cirka åttio. Men något orsaksförhållande påvisades aldrig. Och det finns andra skäl att tänka i de banorna. Det verkar nämligen som att insomniker, personer med stora sömnbesvär, tenderar att ha en kraftigt fragmenterad REM-sömn med mycket ögonrörelser. Kanske är detta det centrala problemet för personer som inte kan sova. REM-sömnen är också speciellt intensiv hos patienter med post-traumatiskt stressyndrom (PTSD), oftast till den grad att man ibland inte vågar sova över huvud taget för att slippa de otäcka drömmarna. Bakom de återkommande mardrömmarna antas ligga en oförmåga att montera bort den emotionella laddningen i ett minne. Detta görs normalt under REM i samband med överföringen från korttidsminne (i hippokampus) till långtidsminne (i hjärnbarken). I dagens samhälle finns en stor medvetenhet om problemen som följer på för lite sömn. Och kanske står vi inför en liknande ökad medvetenhet om drömmens betydelse. Nya psykologiska behandlingsmetoder förefaller kunna hjälpa till att montera bort den där emotionella laddningen och på det sättet minska mardrömmarnas intensitet. Utvecklingen har kommit långt, men det finns mycket kvar att förstå både vad det gäller vad som händer när vi drömmer och orsakerna till att vi drömmer. I dagens samhälle finns en stor medvetenhet om problemen som följer på för lite sömn. Och kanske står vi inför en liknande ökad medvetenhet om drömmens betydelse. För att må och fungera bra behöver vi få sova, men vi måste också få drömma. Torbjörn Åkerstedt, professor emiritus vid Stockholms universitet och Karolinska institutet

Episode 22 -  We're having a look at sleep this time. We learn why sleep is important, how a lack of it can literally kill you, what happens when we do get sleep and how to achieve it. There's also a liberal sprinkling of nonsense from 'Steve out in the field' which he thought was a good idea: Some of the stuff in there is: What can happen if you don't get enough sleep There's a really interesting animation - by the Ted team here Why only a few people can survive on low levels of sleep The risks you expose yourself to even after only being awake for 18 hours National Geographic's experiment - This is your brain on no sleep How many people die in sleep related crashes each year - the numbers are astonishing Further reading from Forbes here  The health consequences of missing out on just an hour's sleep a night The Telegraph Article 5 definite benefits from getting enough sleep: You’re better able to focus and learn You feel happier You’re more productive You’re less hungry You won’t get sick as often The Sleep.Org article is here What happens when we sleep? The sleep cycles: Non-REM sleep - Four stages REM sleep You can read more detail on the cycles - in this BBC Science Article How sleep literally washes our brains! Article from the National Institute of Health in the US on sleep The solutions to getting more sleep in today's busy world: Routine - Establish a wind-down routine to include turning your device off an hour before bedtime, an end of day journal, warmth bath, read a relaxing book. Here's a routine from the Huffington Post Mindfulness, yoga or relaxation techniques - Any of these can calm your mind more generally. Here's a link to find out about the headspace app This one is about 10% Happier This podcast called 'Sleep with me' may help you to sleep also Caffeine curfew - Did you know that caffeine has a half life of 6 hours? Here is some reading. Stopping caffeine at 1 or 2pm will definitely help Invest in good quality sleeping stuff bed, mattress, pillows, pyjamas, cassettes you can put a small one into... Exercise - This article explains why a regular exercise routine can help you sleep Ditch the devices - The blue light can trick your body into thinking it should be awake, and the buzzers and beeps (or even the thought of them going off) can delay the onset of sleep. Apps - There's loads out there to help you manage the supportive habits you want to develop. Here's the link back to our episode where we featured them. Further reading:  Here are two more articles which formed our source and make for useful further reading: The Daily Telegraph - 25 Tips To Help You Sleep Better Sleep.Org - 7 Habits Keeping You Awake As always, we're really grateful for your help in supporting this podcast. To do this you can: Rate or subscribe at i-tunes by going here - i-tunes Contact us on Twitter - we are @sharppodcast here Connect with us on Facebook - https://www.facebook.com/sharppodcast/ Share with at us on Instagram - https://www.instagram.com/sharppodcast/ Post comments on the website. This link will take you to home page, and then you can go onto the episode you'd like to comment on here Thanks EVER SO MUCH for listening. If we help you to BE BETTER at what you do, then it's all been worth it!  The amazing photograph we've used this week is by the artist Abdou Moussaoui. You can see more of his work here, here's really fab... Pixabay

Sleep pt. 1

Sleep pt. 2

Dreams are natural and everyone dreams. It is a normal part of our sleep cycle. To understand why we dream, it is important to understand a little about the sleep cycle. Sleep is how we rejuvenate and restore many of the body's functions. Sleep aids in memories, learning, moods and social behaviors, our immune and nervous systems, and growth and development. There are two types of sleep, NREM (non-REM) and REM. Non-REM sleep is divided into three stages, which include drowsiness, light sleep, and one stage of deep sleep. REM sleep is the stage in which we dream. We go through the stages of sleep several times during the night and as the night progresses, we experience longer periods of REM sleep. We can read and know about the hearts of dreamers in the Bible. In both the Old and New Testaments, there are many examples of dreamers and some were gifted to interpret the dreams of others. In our everyday life, in the midst of the cares of the world do we dare to dream no matter how big or small? Joel 2:28 says “And it will come about after this that I will pour out My Spirit on all mankind; and your sons and daughters will prophesy, your old men will dream dreams, your young men will see visions." Let us not fall into the trap of lies that keeps us from dreaming. Our dreams are worth it, especially if God gives them to us! Join us for the next Hope for Today podcast and hear about true disappointment because of dreams deferred and rejoicing because of dreams realized. Any dream that comes from God is always based on His time and plan for us!  

Sleep characteristics are candidates for predictive biological markers in patients with severe psychiatric diseases, in particular affective disorder and schizophrenia. The genetic components of sleep determination in humans remain, to a large degree, unelucidated. In particular, the heritability of rapid eye movement (REM) sleep and EEG bursts of oscillatory brain activity in Non-REM sleep, i.e. sleep spindles, are of interest. In addition, recent findings suggest a strong role of distinct sleep spindle types in memory consolidation, making it important to identify sleep spindles in slow wave sleep (SWS) and to separate slow and fast spindle localization in the frequency range. However, predictive sleep biomarker research requires large sample sizes of healthy and affected human individuals. Therefore, the present work addressed two questions. The first aim was to optimize data analysis by developing algorithms that allow an efficient and reliable identification of rapid eye movements (REMs) and sleep EEG spindles. In the second part, developed methods were applied to sleep EEG data from a classical twin study to identify genetic effects on tonic and phasic REM sleep parameters, sleep spindles, and their trait-like characteristics. The algorithm for REM detection was developed for standard clinical two channel electrooculographic montage. The goal was to detect REMs visible above the background noise, and in the case of REM saccades to classify each movement separately. In order to achieve a high level of sensitivity, detection was based on a first derivative of electrooculogram (EOG) potentials and two detection thresholds. The developed REM detector was then validated in n=12 polysomnographic recordings from n=7 healthy subjects who had been previously scored visually by two human experts according to standard guidelines. Comparison of automatic REM detection with human scorers revealed mean correlations of 0.94 and 0.90, respectively (mean correlation between experts was 0.91). The developed automatic sleep spindle detector assessed individualized signal amplitude for each channel as well as slow and fast spindle frequency peaks based on the spectral analysis of the EEG signal. The spindle detection was based on Continuous Wavelet Transform (CWT); it localized the exact length of sleep spindles and was sensitive also for detection of sleep spindles intermingled in high amplitude slow wave EEG activity. The automatic spindle detector was validated in n=18 naps from n=10 subjects, where EEG data were scored both visually and by a commercial automatic algorithm (SIESTA). Comparison of our own spindle detector with results from the SIESTA algorithm and visual scoring revealed the correlations of 0.97 and 0.92, respectively (correlation between SIESTA algorithm and visual scoring was 0.90). In the second part of the work, the similarity of given sleep EEG parameters in n=32 healthy monozygotic (MZ) twins was compared with the similarity in n=14 healthy same-gender dizygotic (DZ) twins. The author of the current work did not participate in acquisition of twin study sample. EEG sleep recordings used for the heritability study were collected and already described by Ambrosius et al. (2008). Investigation of REM sleep included the absolute EEG spectral power, the shape of REM power spectrum, the amount and the structural organization of REMs; parameters of Non-REM sleep included slow and fast sleep spindle characteristics as well as the shape of the Non-REM power spectrum in general. In addition to estimating genetic effects, differences in within-pair similarity and night-to-night stability of given parameters were illustrated by intraclass correlation coefficients (ICC) and cluster analysis. A substantial genetic influence on both spectral composition and phasic parameters of REM sleep was observed. A significant genetic variance in spectral power affected delta to high sigma and high beta to gamma EEG frequency bands, as well as all phasic REM parameters with the exception of the REMs occurring outside REM bursts. Furthermore, MZ and DZ twins differed significantly in their within-pair similarity of non-REM and REM EEG spectra morphology. Regarding sleep spindles, statistical analysis revealed a significant genetic influence on localization in frequency range as well as on basic spindle characteristics (amplitude, length, quantity), except in the quantity of fast spindles in stage 2 and whole Non-REM sleep. Basic spindle parameters showed trait-like characteristics and significant differences in within-pair similarity between the twin groups. In summary, the developed algorithms for automatic REM and sleep spindle detection provide several advantages: the elimination of human scorer biases and intra-rater variability, investigation of structural organization of REMs, exact determination of fast and slow spindle frequency for each individual. Algorithms are fully automated and therefore well suited to score REM density and sleep spindles in large patient samples. In the second part of the study, sleep EEG analysis in MZ and DZ twins revealed a substantial genetic determination of both tonic and phasic REM sleep parameters. This complements previous findings of a high genetic determination of the Non-REM sleep power spectrum. Interestingly, smaller genetic effects and lower night-to-night stability were observed for fast spindles, especially in SWS. This is in line with recent hypotheses on the differential function of sleep spindle types for memory consolidation. The results from the presented studies strongly support the application of sleep EEG to identify clinically relevant biomarkers for psychiatric disorders.

MDS presents the latest research and findings from the field of Movement Disorders. Abstracts of articles from the Society Journal, Movement Disorders, are taken from the September 2013 (Vol. 28, Issue 10) issue.

Multi-state models provide a unified framework for the description of the evolution of discrete phenomena in continuous time. One particular example are Markov processes which can be characterised by a set of time-constant transition intensities between the states. In this paper, we will extend such parametric approaches to semiparametric models with flexible transition intensities based on Bayesian versions of penalised splines. The transition intensities will be modelled as smooth functions of time and can further be related to parametric as well as nonparametric covariate effects. Covariates with time-varying effects and frailty terms can be included in addition. Inference will be conducted either fully Bayesian using Markov chain Monte Carlo simulation techniques or empirically Bayesian based on a mixed model representation. A counting process representation of semiparametric multi-state models provides the likelihood formula and also forms the basis for model validation via martingale residual processes. As an application, we will consider human sleep data with a discrete set of sleep states such as REM and Non-REM phases. In this case, simple parametric approaches are inappropriate since the dynamics underlying human sleep are strongly varying throughout the night and individual-specific variation has to be accounted for using covariate information and frailty terms.