Spring 2017 the mini series
PsychCentral Having weird dreams?
Find out why!
The Physical Effects of Sleep Deprivation on the body
FIND OUT WHAT KIND OF SLEEPER YOU ARE! quiz on pg. 13
The secret behind
Circadian Rhythms Learn more about the process of your dreams! Volume 1
Follow your dreams. Never give up. Live on.
The happiness trial Live life to the fullest
Table of Contents Author Bio The Effects of Circadian Rhythms On Human Beings - What are Circadian Rhythms?..........p.6 - How do circadian rhythms physically and mentally effect humans.....p.6 - What other risks are involved with abnormal sleeping patterns…….p.6 - How can I adjust my circadian rhythm……….p.7 The Nightly Dream Cycle and Sleep Deprivation - What are the stages of sleep?..........p.10 - When does REM sleep occur?..........p.10 - Sleep deprivation and how to avoid it!..........p.10-11 Dream and Dream Interpretation - The current interpretation of dreams………. p.12 - A dreams meaning………. p. 12 Quiz: What Kind of Sleeper Are You?.......... p.13-15
Author Introduction Hello Everyone! My name is Aunalyn Colipano and I am the author of PsychCentral. In this mini blurb, I’ll be telling you a bit about myself. I am an 18-year-old future Psychiatrist and live in the Pacific Northwest. I grew up as an only child and am continuing my life at a year university this fall. In this new edition, I will be discussing the idea of sleep and dreams. Why do we dream? What causes sleep deprivation? How to cure sleep deprivation? Many of these questions will be answered in today’s read! The idea of psychology has always fascinated me ever since I can remember! There are so many theories about many, many things in the world of psychology. It is so interesting to see how these theories have been built upon over time and how there are new ones being discovered right now. Anyways, I hope you enjoy this new edition of PsychCentral and learn something new. Sincerely, Aunalyn K. Colipano
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The Effects of Circadian Rhythms on Human Beings What are circadian rhythms? Circadian rhythms, also known as the the clock in our body, is a cycle which alerts our bodies when it is time for bed, when to wake up, eat- and many other physiological processes. This built in clock within the human system is highly affected by environmental factors, such as sunlight and most importantly, temperature. Researchers have discovered that a fluctuation in temperature is a factor that can potentially cause change in ones circadian rhythm. Meaning that it also effects your metabolism, sleep functions and other bodily functions. Researchers at UT Southwestern Medical Center have discovered that the suprachiasmatic nucleus (SCN), the “master clock� of the body, obtains light that enters through the eye and transforms that retained information to neural signals, which allows the body to set its temperature. The SCN is also responsible for creating the hormone melatonin, which allows you to get sleepy. For instance, when it is night there is less light. This causes the SCN to signal to the brain to produce more melatonin, allowing you to get more drowsy. How do circadian rhythms physically and mentally effect humans? When disrupted, your circadian rhythms can possibly lead to sleeping disorders such as, insomnia. Other abnormal circadian rhythms are linked to mental health disorders like depression, bipolar disorder and seasonal affective disorder (SAD). It is also associated with obesity, high blood pressure, an increase in stress and anxiety.
If you do not get a proper amount of sleep sleep, there is a chance of obtaining shortterm memory problems. Previously stated, circadian rhythms control your sense of wakefulness and sleeping patterns by releasing various neurotransmitters which excite different parts of the brain. In order for you to learn new things, the hippocampus, a section of your brain located near the medial-temporal lobe, must become excited in order to retain new information. Without a proper function of sleep, the neurotransmitter GABA is rapidly increased throughout the body, making it fairly difficult to remember new information while also causing one to have short-term memory problems. This neurotransmitter sends chemical messages to the brain and nervous system, and is responsible of the communication between brain cells. However, the main role of GABA is to reduce the activity of neurons. What other risks are involved with abnormal sleeping patterns? In a 15-year study involving 1,000 males, it was found that those who get less than six or more than eight hours of sleep during the night have an increased risk of getting diabetes. A lack of sleep may also lead to coronary heart disease and a possible risk of cancer. When the production of melatonin is increased, this may influence the likelihood of cancer. Not only does melatonin allow you to become drowsy, but it also slows down the production of estrogen throughout the body, which can potentially activate cancer.
How can I adjust my circadian rhythm? There are many factors as to why you may have trouble sleeping. One of the main reasons is technology. Our phones, laptops, T.V’s and other electronic devices produce blue light. Blue light is a type of light that has a short wavelength and produces a great amount of energy. Scientists have discovered that this type of light can damage our eyesight and also prevent us from falling asleep by suppressing the production of melatonin. If you are one who uses any kind of technology before bed and would like to reduce the likelihood of the negative effects of the lack of sleep, limit yourself to a certain amount of minutes on your cellphone or laptop before bed. If possible, attempt not to use these devices after you turn off the lights. Sleep is important not only for your mental health, but also physical health as well! The process of falling asleep is not the same for everyone. Many may have a hard time and rely on medication. However, medication should not be the go-to option. Here are a few tips if you are one who has a hard time falling asleep; make sure your room is completely dark; try and relax your entire body; avoid working night shift, this causes an immense amount of stress on thousands of individuals and is definitely not the healthiest way to live, especially if you are not a night owl; avoid taking naps throughout the day and do not sleep in; be strict about your sleeping schedule. Again, these ideas may not work for everyone, but it doesn’t hurt to try! If all else fails, schedule an appointment with your doctor to obtain more information about how you can sleep better. But remember, medication should definitely be the last option when it comes to adjusting your circadian clock.
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The Nightly Dream Cycle and Sleep Deprivation What are the stages of sleep? There are four stages of sleep that an individual encounters during the night. This also includes REM sleep. It takes approximately 90-110 minutes to complete an entire cycle of sleep. Stage 1. This is the ultimate beginning of the sleep cycle. Stage one is where you are at your lightest moment of sleep. It can be considered as the transitioning period between being awake to being asleep. During this period of sleep, the brain produces theta waves, which are slow brain waves that occur throughout the body. This stage of sleep only lasts about 5-10 minutes. Occasionally, many individuals experience sudden muscle concentrations, which may lead to the sensation of falling. Stage 2. During the second stage of sleep, eye movement begins to decrease and the brain begins to produce occasional rapid brain wave activity caused by sleep spindles. This is when your body temperature begins to go down and your heart rate slows. Stage 3. Along the third stage of sleep, slow brain waves known as delta waves begin to make their way into the sleeping process. This stage is where deep sleep kicks in. It is where one may experience sleepwalking, night terrors, talking during sleep, as well as bedwetting. The behaviors listed are known as, parasomnias. They occur when transitioning from non-REM sleep to REM sleep. Stage 4. This is the final stage of the standard dream cycle. Deep sleep continues and typically REM sleep begins.
REM Sleep. REM stands for “rapid eye movement.” This is usually when the most powerful dreams occur. It is also the stage in which your heart rate may increase, and rhythms become irregular. Typically, the time period of REM sleep becomes longer and longer as time progresses. The last stage of REM sleep can last up to an hour.
When does REM sleep normally occur? REM sleep usually takes place 90 minutes after falling asleep. Many individuals may experience three to five intervals of REM sleep each night. During REM sleep, your muscles become paralyzed and rapid breathing occurs. Dreams become quite vivid throughout this stage, however if awoken in a short period of time, it is less likely you will remember your dream. This is called amnesia. Many individuals say they never dream. However, in a French study they discovered that every individual dreams about four to six times a night. Most of the time, people just don’t remember. Sleep deprivation and how to avoid it! Sleep deprivation is when an individual has a lack of sleep. Pretty self-explanatory right? But how does one avoid such a thing? There are many reasons as to why an individual may experience sleep deprivation. Maybe it may have to do with an unreasonable working schedule, or a large load of homework. Sometimes individuals have trouble sleeping when experiencing depression, obstructive sleep apnea, hormonal imbalances and many other chronic illnesses. Sleep deprivation has a large effect on
the prefrontal cortex (the reasoning part of the brain), and the amygdala, the part of the brain that has control over ones emotional system. When staying awake for too long or cutting the hours of sleep you obtain, the body is unable to produce the hormones needed in order to regulate appetite and growth. As time progresses, there has been a significant decrease in sleep throughout the nation, having a great effect on ones daily life. A sleep deprived individual is likely to experience emotional difficulties, poor work ethic, obesity and may look at life in negative ways. There are a few ways to avoid this problem. Although, it may not work for everyone. Here are some healthy habits to develop if you are a victim of sleep deprivation; 1.Try to get to sleep when you feel tired. 2. Avoid eating two to three hours before going to bed. 3. Incorporate exercise into your daily routine. 4. Turn off electronics before bed. 5. Follow a consistent sleeping schedule. The advice listed above may not work for everyone. If you continue have trouble sleeping, schedule an appointment with your doctor.
Dreams and Dream Interpretation A common question asked is: why do we dream? A good question. However, it is a question that still longs to be answered in the world of psychology. Scientists have not found an actual reason as to why we dream. Although, there are many, many theories out there that have a possible chance of being the answer to the question. One of the theories as to why humans dream is from the perspective of the famous psychologist, Sigmund Freud. Freud’s point of view was mainly focused on the unconscious mind. In this case, Freud believed that the content of dreams came from the unconscious mind. He came to a conclusion that the manifest content of the dream was related to the latent content of the dream. In other words, Freud believed that the events that occurred in the dream were the unconscious desires of the dreamer. On a contrasting note, another famous psychologist, Carl Jung shared similar views as Freud. However, rather than dreams being related to repressed wishes he believed that dreams unveiled the collective and personal unconscious mind. The current interpretation of dreams Now there are many other theories that have developed along time. Currently, the idea of dreams have become extremely popular. Many individuals now purchase guides about dreams, dictionaries of symbols in a dream and books that help one understand the idea of dreams. Today, researchers continue their investigation of the sole purpose of dreaming. In the meantime, continue to live life and dream on! Enjoy your nightly dreams, even if you don’t remember them the next day.
A dreams meaning The meaning behind your dream is also something that continues to be a mystery. However, many have come to a conclusion that the meaning of your dreams develop from your current situation in life. In a research study performed by Carey Morewedge and Michael Norton, they studied more than 1,000 individuals across the United States, South Korea and India. In their discovery they found that the college students that participated believed that their dreams were simply caused by the brains response to random stimulation. Also, the researchers found that other groups of individuals are motivated to interpret their dreams in ways that go along with their current beliefs about others, themselves and the world. This finding has revealed that things such as confirmation bias and self-serving bias have the potential to impact how one responds to their dreams. What this study has also found is that the selffulfilling prophecy can possibly be linked to an individuals dreams. For example, if you dream of failing that calculus exam, there is a chance that in reality you may lose all motivation to study and do poorly on the test. This leads to the idea that our dreams have the power to affect our daily lives. These interpretations of our dreams may hold some truth or none at all. The research for this mysterious topic has and will continue as time progresses. Why do we dream? One day, this question will be answered.
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What time of day do you usually wake up? a. The early bird gets the word, right? b. Usually afternoon, sometimes the evening. c. Sleep? What sleep? Before falling asleep, what do you find yourself doing? a. I usually stay up reading a good book. b. Netflix baby. All night, every night! c. LOL bro I don’t fall asleep. When you wake up you feel... a. READY FOR THE DAY YAS! b. I miss my bed :( c. I’ve been awake and feel ded.
What kind of Sleeper are you? What is YOUR spirit animal? a. deer b. sloth c. bullfrog
Where will your next vacation be? a. a relaxing camping trip in the forest. b. somewhere on a lazy, tropical beach. c. a backpacking trip along Europe. NO SLEEP THE WHOLE WAY!! What do you normally dream of? a. I’m flying b. I’m sleeping in my dream c. I don’t dream.. Do I?
How many times do you nap? a. I nap occasionally, maybe once a week? b. Naps are a necessity. Every day after school/work! c. I try to nap, but can never seem to sleep.
What is your necessity before or during bedtime? a. a cup of tea before bed! b. chill music and my phone. c. I don’t sleep.
Listen to their new single
FIND OUT YOUR RESULTS BELOW!
Mostly A’s
Mostly B’s
Mostly C’s
Congratulations! You are the early bird. You wake up a bit too early most days, but you manage to get the right amount of sleep each night and are consistent with your sleeping schedule! You might want to pass these skills down to the thinker.
Hello sleepy head! Even though you get more sleep than you should, you’re still tired. It’s not a bad thing, but attempt to change your sleeping schedule just a bit to not oversleep ALL the time!
You need to breathe and relax, thinker! You need to get some sleep into that schedule and start resting up. Thinking is hard not to do, everyone does it. But remember to just put all the worries aside and chill
Sources W. Bryant, Charles. "Why do we dream?" HowStuffWorks Science. HowStuffWorks, 12 Aug. 2010. Web. 22 May 2017. Cherry, Kendra. “Dream Interpretation: What Do Dreams Mean?” Verywell.com N.P 11 April 2017. Web. 21 May 2017 "Circadian Rhythms Fact Sheet - National Institute Of General Medical Sciences". Nigms.nih.gov. N.P., 2017. Web. 22 May 2017. "Brain Basics: Understanding Sleep | National Institute Of Neurological Disorders And Stroke". Ninds.nih.gov. N.P., 2017. Web. 22 May 2017. "Nightly Dream Cycle And Sleep Deprivation”. prezi.com. N.P., 2013. Web. 22 May 2017.
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