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INTRODUCTION

DREAMING

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How Dreams Work 12 / Dream Facts 14 / The Sleep Cycle 16 / Dream Recall 18 / Controlling Dreams 22 / The Future Of Dreams 24

3.

THE PERFECT NAPS

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Why We Need Naps 30 / How Long To Nap 34 / Studies On Napping 36 / The Future Of Napping 40

4.

HI-TECH TOOLS

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The Future Of Smart Mattres 50 / The Future Of Smart Pajamas 54 / The Future Of Sleep Masks 56

5.

CONCLUSION

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SLEEP IN THE FUTURE

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INTRODUCTION

INTRODUCTION

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We spend about one-third of our lives asleep. But far from being wasted time, from the moment we slide into unconsciousness, a whole raft of functions takes place to make sure that we get optimal benefit from our nightly rest.

While many of us think of sleep as a largely forgotten stretch of time when nothing happens, sleep is, neurologically speaking at least, a busy time indeed. Although sleep's importance is inarguable, scientists do not know exactly why it is so important to our survival.

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We need it, we love it, we want more of it, but it's one thing in our lives that hasn't ever really changed. What's really happening in the brain and the body when we're at rest? When it comes to sleep, it's not just quantity that matters—it's quality. How to sleep better? What happens when we sleep in the future?

INTRODUCTION

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DREAMING

DREAMING

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HOW DREAMS WORK When we sleep, we go through five sleep stages. The first stage is a very light sleep from which it is easy to wake up. The second stage moves into a slightly deeper sleep, and stages three and four represent our deepest sleep. Our brain activity throughout these stages is gradually slowing down so that by deep sleep, we experience nothing but delta brain waves — the slowest brain waves. About 90 minutes after we go to sleep and after the fourth sleep stage, we begin REM sleep.

During REM sleep, several physiological changes also take place. The heart rate and breathing quickens, the blood pressure rises, we can't regulate our body temperature as well and our brain activity increases to the same level as when we are awake, or even higher. The rest of the body, however, is essentially paralyzed until we leave REM sleep. Because REM sleep is the sleep stage at which most dreaming takes place, this paralysis could be nature's way of making sure we don't act out our dreams.

Otherwise, if you're sleeping next to someone who is dreaming about playing kickball, you might get kicked repeatedly while you sleep.

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DREAMING

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Most dreams last anywhere from 5 to 20 minutes.

People don't only dream in black and white, as was once believed.

Even though they may not remember them, everyone dreams several times a night. In fact, during a typical lifetime, we spend about six years dreaming.

DREAM

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Elephants (and some other animals) sleep standing up during non-REM sleep, but lie down for REM sleep.

When people are snoring, they're not dreaming.

People who have been blind from birth have dreams that are formed from their other senses (e.g., touch, smell, sound).

FACTS

DREAMING

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5%

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THE SLEEP CYCLE 20 %

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DREAMING

STAGE 1 Light sleep. Muscie activity slows down.

Occasional muscle twitching.

STAGE 2 Breathing pattern and heart rate slows.

Silght decrease in body temperature.

STAGE 3 Deep sleep begins. Brain begins to generate slow delta waves.

STAGE 4 Very deep sleep. Rhythmic breathing.

Limited muscle activity. Brain produces delta waves.

STAGE 5 Rapid eye movement. Brainwaves speed up and dreaming occurs. Muscles relax and heart rate increases. Breathing is rapid and shallow.

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It is said that five minutes after the end of a dream, we have forgotten 50 percent of the dream's content. Ten minutes later, we've forgotten 90 percent of its content. Why is that? Freud theorized that we forget our dreams because they contain our repressed thoughts and wishes and so we shouldn't want to remember them anyway. Other research points to the simple reason that other things get in the way. We are forward thinking by nature, so remembering something when we first wake up is difficult.

DREAM RECALL

L. Strumpell, a dream researcher of the same era as Freud, believed that several things contribute to our not being able to remember dreams. For one, he said that many things are quickly forgotten when you first wake up, such as physical sensations.

He also considered the fact that many dream images are not very intense and would therefore be easy to forget. Another reason, and probably the strongest of his theories, is that we traditionally learn and remember both by association and repetition.

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As dreams are usually unique and somewhat vague to begin with, it stands to reason that remembering them could be difficult. For example, if someone speaks a phrase to you that doesn't immediately click with anything in your experience, you might need the person to repeat it in order to remember it or even understand it. Since we can't go back to our dreams to experience something again, details that are out of our realm of experience often escape us.

DREAMING

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II F Y O U F Y O U H A V E A HAVE A D R E A M D R E A M DON'T LET DON'T LET ANYBODY ANYBODY T A K E T A K E II T A W A Y T AWAY

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DREAMING

A N D A N D A L W A Y S ALWAYS B E L I E V E BELIEVE THAT THE THAT THE IMPOSSIBLE IMPOSSIBLE II S S POSSIBLE. POSSIBLE.

Finally, lucid dreaming can function as a "world simulator."

Just as a flight simulator allows people to learn to fly in a safe environment, lucid dreaming could allow people to learn to live in any imaginable world; to experience and better choose among various possible futures.

Then, you focus on reentering a recent dream and looking for clues that it is indeed a dream. You imagine what you would like to do within that dream. While lucid dreaming may just seem like a cool way to enter fantasy land, it also has several applications outside of recreation.

Mnemonic Induction of Lucid Dreams has been among the most successful techniques for lucid dreaming. The MILD technique involves similar reminders to the reality testing method but focuses those reminders at night rather than throughout the day and night. MILD begins with telling yourself when you go to bed that you'll remember your dreams. You then focus your attention on recognizing when you are dreaming and remembering that it is a dream.

There is a lot of research being done in dream control, particularly in the areas of lucid dreaming and dream incubation. Lucid dreaming is a learned skill and occurs when you are dreaming, you realize you are dreaming and you are able to then control what happens in your dream—all while you're still asleep.

CONTROLLING DREAMS

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DREAMING

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It’s long been a staple plot device of science fiction films such as “Inception” for people to wake up and realize that they are living inside their dreams. Now that may be a possibility—as long as you don’t mind zapping your brain with a weak electrical current (40 hertz appears to work best) a few times a week.

In tests performed in Germany, researchers found that delivering a lowlevel electrical impulse to the frontal lobe of the brain during REM sleep cycles enabled sleepers to experience “lucid dreaming”—the sensation of being an active participant in your dreams. In a base case scenario, “lucid dreaming” would make it possible for people to manage their dreams in real-time. People experiencing nightmares—such as people suffering from PTSD—would potentially be able to alter the outcome of painful experiences.

Decades from now, it may even be able to “incept” a set of dreams and trick your brain into thinking that a specific lucid dream scenario from someone else is actually happening to you.

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THE FUTURE OF DREAMS

DREAMING

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DREAMING

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THE PERFECT NAPS

THE PERFECT NAPS

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WHY WE NEED NAPS

IN OUR MODERN HURRIED TIME FOR EVEN A SHORT N L I K E A N I M P O S S I B L E LU SOME, THEY MAY BE NECE IT THROUGH THE DAY AT PE PHYSICAL PERFORMANC CRAVE NAPS FOR A REASO ON OUR EVOLUTION, OTHERS

WORLD, MAKING NAP MIGHT SEEM X U R Y. Y E T, F O R ESSARY TO MAKE EAK MENTAL AND CE. OUR BODIES ON, SOME BASED S ON OUR HABITS.

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THE PERFECT NAPS

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SLEEPING GIVES YOUR BODY A CHANCE TO DEAL WITH EVERYTHING THAT HAPPENED DURING THE DAY, REPAIR ITSELF AND RESET FOR TOMORROW. Not Getting Enough Sleep The No. 1 reason many people need a nap? Not getting enough sleep at night. While there is no magic number of hours that people need to get at night, the National Sleep Foundation suggests that adults get seven to nine hours. Unfortunately, a CDC study found that more than 40 million workers get less than six hours a night. That lack of sleep can have consequences, and if it happens often enough your body may start seeking out rest during the day, leaving you in dire need of a nap.

Poor Nutrition Another easily remedied reason for feeling sleepy throughout the day is based on nutrition. Many people feel tired in the afternoon because of plummeting blood sugar levels after a poorly planned lunch. This can be caused by two things: not eating enough at lunch to supply enough energy to get through to dinner, or by choosing foods that don't contain enough protein and fiber and far too much of sugars and other carbohydrates. Either way, these kinds of lunches leave most feeling tired, sluggish, and worn out well before the work day is over.

It's An Evolutionary Necessity As the day goes on, learning ability, alertness, and focus degrade. A nap can help counteract that effect and give those mental faculties a boost. While this might not be an absolute necessity for survival today, especially with the invention of caffeine-laden energy drinks, at one point in our evolutionary history it just might have been. Slowed reaction times and decreased watchfulness could have meant the difference between life and death for our ancestors. A short nap, even just 15 to 20 minutes, can greatly increase the faculties that increase the odds of survival, so it's only natural that we're predisposed to want to sleep.

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Our Bodies Are Programmed That Way It may be more common for people in the U.S. to only sleep at night, but that isn't exactly the way our bodies are necessarily designed to work. Wakefulness throughout the day is governed by our natural biological clock, a phenomenon more commonly referred to as the circadian rhythm. While some may not feel sleepy until evening, others experience a small "hump" in sleepiness in the mid-afternoon that's entirely normal and is actually programmed into the circadian schedule. As a result, the desire to nap is simply an expression of the natural rhythms of our bodies, regardless of whether we get enough sleep at night.

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Whether you're heading to class or just trying to learn a new skill, making sure you're well-rested beforehand can make a big difference, research from Berkeley suggests. A study done at the school found that sleeping for an hour dramatically boosts and restores brain power, in turn making it easier to learnand retain new information. Sleep clears out our short-term memory, making room for new information and priming us to be better, more efficient learners.

SLEEP IN THE FUTURE 36

STUDIES ON NAPPING

An Afternoon Nap Markedly Boosts The Brain's Learning Capacity.

or more) can have a positive effect on memory.

One of the most universally beneficial effects of napping is its effect on memory.

Research at Harvard Medical School found that napping, especially when accompanied by dreaming, was an effective tool for improving memory and learning ability. Even better, you may get the benefits even if your nap is interrupted. A 2008 study showed that the onset of sleep may trigger active memory processes that remain effective even if sleep is limited to only a few minutes.

Neuroscientists at the City University of New York found that taking a nap boosts a sophisticated type of memory that helps us see big picture ideas and be more creative.

The study used a 90-minute nap, but researchers say even short naps (12 minutes

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Naps are more effective than caffeine.

Thinking of pouring yourself a giant cup of coffee? Consider a nap instead, asresearch has shown that it can be a better way to wake yourself up. When researchers compared the effectiveness of getting more sleep at night to drinking a cup of coffee or taking a nap, the nap was the clear winner. Naps help to genuinely refresh your body and their impact can be much more longlasting than that of caffeinated drinks.

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THE PERFECT NAPS

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THE PERFECT NAPS

As a quick refresher, the Ostrich Pillow is designed for napping in places where you would not normally be very comfortable, or be able to get much peace and quiet. For example, you might want a nap while leaning forward on a desk or table. Normally, this is doable, but not necessarily that appealing. With the Ostrich pillow, you place your head and hands inside the pillow and create a quiet, dark, private sleeping place.

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HI-TECH TOOLS

HI-TECH TOOLS

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HI-TECH TOOLS

Sleep is really dynamic. It's a series of states, not static. Traditional mattresses are static. Think what would happen if your mattress were connected to the Internet, and your bedroom was hooked up to your Nest. You might be able to regulate the perfect sleep experience, right down to the temperature of the room, the rigidity of your mattress, the fluffiness of your pillows and the amount of light filtering into the room from your window.

SLEEP IN THE FUTURE 50

THE FUTURE OF SMART MATTRES

A truly smart mattress that senses your body's pressure and position and even adjusts itself accordingly throughout the night. When the smart fabric detects movement or too much pressure on a specific body part, it uses that data to inflate or deflate the corresponding air chamber (there are five: head and neck, shoulders, lumbar, legs and butt) to maximize comfort.

51 HI-TECH TOOLS

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Saint Petersburg-based designer Natalia Rumyantseva created the bed, still in prototype stages, from white fiberglass. Shaped like an irregular egg, LED lights speckle the curved roof over a mattress with an adjustable slope.

A built-in audio system plays either music or white noise, and can also be programmed to work as an alarm clock.

An "aroma dispenser," as Rumyantseva describes it on her website, releases therapeutic scents. These days, many of us rely on eye masks, white noise machines, and sleep aids to get some rest.

Could all this be obsolete in the not-sodistant future, when our high-tech beds function as at-home sleep spas, letting us commune with the cosmos without leaving our cramped apartments?

HI-TECH TOOLS

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THE FUTURE OF SMART PAJAMAS

We already know that sleep has many restorative functions related to memory and aging. By monitoring sleep patterns, it might be possible to optimize these restorative functions or even diagnose some medical conditions while you sleep. The next iteration would be targeting and tweaking many of these restorative functions using the latest in wearable technolog y.

Imagine settling down for a brief night of sleep and donning a pair of smart pajamas that is instantly able to monitor your sleep patterns.

These smart pajamas would be able to measure factors such as skin conductivity, blood pressure, heart rate and pulse.

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HI-TECH TOOLS

USING A SMARTPHONE, PARENTS CAN SCAN THE DOT PATTERNS ON THEIR CHILD'S PAJAMAS, UNLOCKING STORY WITH PICTURES AND WORDS ON THE SCREEN.

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THE FUTURE OF SLEEP MASKS

CONVINCING OUR BODIES THAT IT’S TIME TO SLEEP CAN BE TOUGH. BUT SOME WELL-DESIGNED ACCESSORIES COULD MAKE IT … ZZZZZZ.

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HI-TECH TOOLS

Sleep mask is a simple piece of software that changes the computer's color temperature with the time of day. So rather than a harsh, blue light telling people brain it's noon when they are browsing at 8 pm, the screen glows warm like an incandescent light bulb, cuing their natural melatonin levels like a sunset while lulling them to sleep.

The masks passively filter out blue spectrum colors (which could be floating overhead in fluorescent or LED lighting), promoting melatonin production to make you sleepy. The compact fires out blue lightsimilarly to SAD light-therapy devices specifically to have the opposite effect and wake you up.

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CONCLUSION

CONCLUSION

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CONCLUSION

FUTURE OF SLEEP BEYOND OUR WILDEST DREAMS

People spend 33 percent of their lives asleep, according to The Bet ter Sleep Council, the Alexandria, Virginia-based organization supported by the mattress industry, which educates the public about the importance of sleep to good health and about the value of mattresses.

Yet, millions of people struggle to sleep every night, which leads to difficulty concentrating, higher stress and increased mistakes the following day, according to The Better Sleep Council.

In today’s innovative society, every problem seems within reach of a technology driven solution, including one of the most universal human aff lictions: not getting a good night’s sleep. Thanks to remarkable advances in genetics, neuroscience and pharmaceuticals.

In the future, sleep could be wilder than your wildest dreams.

PHOTO CREDITS

CHAPTER 3 P28 https://www.flickr.com P31 http://www.lomography.cn P33 https://www.pinterest.com P34 http://michaelhyatt.com

FRONT COVER https://www.flickr.com

P36 https://www.tumblr.com P40 http://www.loeildelaphotographie.com P42 http://www.shazam.com P44 http://distractify.com

CHAPTER 1

P45 http://www.fanrto.com

P06 https://www.flickr.com

CHAPTER 4

P08 http://renilusyanti.blogspot.com P46 https://www.flickr.com

CHAPTER 2 P10 https://www.flickr.com P13 https://www.damaideparte.ro/ psihologie-practica/ P14 https://www.pinterest.com P16 http://www.tiinakivinen.com P18 http://www.fluidr.com/photos P20 https://www.flickr.com P22 http://www.m97gallery.com

P48 http://www.trendhunter.com P50 http://www.boredpanda.com P52 http://dornob.com P53 http://dornob.com P55 http://www.bizmojoidaho.com P56 https://jyonehara.wordpress.com P57 https://jyonehara.wordpress.com P45 http://www.fanrto.com

CHAPTER 5

P25 http://poto.kikicici.com P26

https://www.flickr.com/groups/

momentsinwhite/

P58 https://www.flickr.com P60 http://www.cusphoto.com

WORKS CITED

Julia, Layton. “Is Science Phasing Out Sleep?” Web. Nov 16, 2014. <http://science.howstuffworks.com>

Melinda Ratini, DO. “How Dreams Work.” Web. Dec 11, 2015. <http://science.howstuffworks.com/life/inside-the-mind/ human-brain/dream.htm>

Obringer, Lee Ann. “The Healing Power of Sleep.” Web. July 05, 2015. <http://www.webmd.com/a-to-z-guides/discomfort-15/ better-sleep/healing-power-sleep>

Alan, Henry. “The Science of the Perfect Nap.” Web. Aug 08, 2012. <http://lifehacker.com/5950732/the-science-of-theperfect-nap>

Rebecca, Turner. “How To Remember Your Dreams.” Web. Nov 16, 2012. <http://lifehacker.com/5950732/the-science-of-theperfect-nap>

Anthony, Panissidi. “Future Of Sleep Beyond Your Wildest Dreams.” Web. June 30, 2014. <http://www.dailyrecord.com/ story/tech>

Lisa, Artison. “Beds Become The Hub Of The Home.” Web. Oct 25, 2013. <http://www.sleepcouncil.org.uk>

BaHammam AS. Sleep medicine: Present and future. Ann Thorac Med 2012;7:113-4.

DESIGNER

Shuguang Gu

INSTRUCTOR

David Hake

TYPEFACES

Gotham (titles & subtitles), Mercury(body text)

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Shuguang Gu