Tag: #rem

The science of Sleep

Sleep is one of the most important part of our lives . We spend about one third of our life sleeping. It is as necessary as food and water. Sleep affects almost every type of tissue and system in the body.

Anatomy of sleep

Hypothalamus

It is a peanut- sized structure above the Pituitary gland deep in the brain. It acts as the control centre responsible for shutting down the brain’s arousal signals that affect sleep. The nerve cells of neurons in the hypothalamus are strongly activated during sleep. Within the hypothalamus is the Suprachiasmatic nucleus (SCN)- groups of thousands of cells that receive data about light exposure directly from the eyes and controls the sleep rhythm.

Brain stem

The Pre-optic neurons and the brain stem produce a neurotransmitter called Gamma Amino Butyric Acid (GABA) which acts as an inhibitor as it blocks certain of signals and decreases activity in the nervous system.

Pons and Medulla

Pons, Medulla and mid brain send signals to relax or `paralyse’ muscles essential for body movement in the REM( rapid eye movement )sleep. This prevents The body to move the limbs in dreaming state and protects it from any damages by acting out.

Thalamus

It acts as a relay for information from the senses to the Cerebral Cortex. The cerebral cortex processes data from memory. In deep sleep stage, thalamus becomes quiet but during REM sleep or when we are dreaming, it becomes active sending out sounds,pictures or emotions that make our dreams.

Pineal gland

It is situated in the middle of the brain and is the major site for the production of hormone called Melatonin. This hormone helps put the body asleep when the lights go off. It helps with the timing of Circadian rhythm (internal biological clock) and with sleep.

Amygdala

An almond -shaped structure located deep within the temporal lobes of the brain. It is involved in the processing of emotions and memories. It becomes highly active during REM sleep.

Release of adenosine ,which is a chemical released by cells in the basal forebrain supports sleep drive. Taking caffeine blocks the action of this chemical.

Stages of sleep

Stage 1 Non REM sleep (NREM)

  • The brain slows down.
  • The heartbeat , eye movements and breathing slows.
  • Body relaxes and muscles may twitch.
  • Lasts 5-10 mins.

Stage 2 NREM sleep

  • The body becomes less aware of the surroundings.
  • Body temperature drops.
  • Eye movements stop.
  • Lasts about 20 minutes per cycle

The brain also produces rapid,rhythmic brain waves known as sleep spindles. This allows it to gather ,process and filter newly acquired memories.

Stage 3 NREM

  • Slow brain waves called Delta waves are produced.
  • It allows you to feel refreshed the next day.
  • This is the state of deepest sleep.
  • You are blood pressure drops and breathing slows.

REM sleep

  • Voluntary muscles become immobilised.
  • Rapid eye movement from side to side.
  • You are breathing becomes faster and irregular.
  • Heart rate and blood pressure increase.
  • You dream ( about 2 hours every night).
  • Begins about 90 minutes after falling asleep.
Brain wave activity

An average sleep cycle lasts about 90 minutes . Ideally, we need 5-6 cycles of sleep every 24 hours. Adults need 7 to 8 hours of sleep a night. Although scientists are still trying to learn exactly why we need sleep but studies show that sleep is necessary for survival. The amount of sleep affects our immune system ,nervous system, growth and memory. After all , it is a well know fact that:

Sleep is the best medicine.

Lucid Dreams

What are lucid dreams?

Lucid dreams occur when you are aware that you are dreaming while sleeping.You’re aware that the events that are flashing across your mind aren’t genuine. However, the dream is vivid and real. You could even be able to guide the action in your sleep, as if you were directing a movie. According to studies, roughly half of all adults have had at least one lucid dream. However, they are unlikely to occur frequently, usually only a few times per year.

Photo by Ketut Subiyanto on Pexels.com

When do lucid dreams happen?

Lucid dreams are most common during rapid eye movement (REM) sleep, which is characterised by rapid eye movement, faster breathing, and increased brain activity. About 90 minutes after falling asleep, you normally enter REM sleep. It lasts approximately ten minutes. Each REM cycle lasts longer than the one before it, eventually reaching an hour.

Lucid Dreams Research

Neuroscientists are baffled as to how and why lucid dreams occur. They do, however, have some suggestions. For one instance, research have discovered physical differences in the brains of those who have lucid dreams versus those who don’t. People who have lucid dreams have a larger prefrontal cortex, which is responsible for high-level processes such as decision-making and memory recall. That shows that people who are most prone to have lucid dreams are self-reflective individuals who ruminate on their own thoughts. In a tiny study conducted in Germany, individuals’ brain electrical activity was monitored as they slept. According to the findings, lucid dreaming may be a kind of “in-between state” in which you aren’t entirely awake but also not fully sleeping. Some sleep researchers believe that lucid dreams can occur outside of REM sleep, which was previously regarded to be the only moment when people dreamed.

Benefits of Lucid Dreams

Lucid dreams may assist your waking life by providing advantages such as:

– Less Anxiety: There is less anxiety. The sense of control you experience during a lucid dream may linger and make you feel powerful. You can mould the tale and the finale after you realise you’re in a dream. This could be used as a form of treatment for people who suffer from nightmares, teaching them how to manage their dreams.

– Better motor skills: Some research suggests that by “practising” in a lucid dream, you might be able to improve simple things like tapping your fingers faster. Whether you visualise the actions while awake or run through them in a lucid dream, the same area of your brain becomes engaged.

– Improved Problem-solving skills: Researchers discovered evidence that lucid dreams can assist people address difficulties involving creativity (such as a disagreement with another person) rather than reasoning (such as a math problem).

– Increased creativity: Some participants in lucid dream studies were able to generate new ideas or insights, sometimes with the assistance of characters in their dreams.

Dangers of Lucid Dreams

Lucid dreaming can lead to a variety of issues, including:

– Sleep deprivation: Vivid dreams might wake you up and make it difficult to fall back asleep. And if you’re too concentrated on lucid dreaming, you can have trouble sleeping.

– Confusion, delirium, and hallucinations: Lucid dreams can cause confusion, delirium, and hallucinations in people with certain mental health problems.