Wednesday, April 13, 2011

Problems With Sleep: Disorders and More

All too often, walking to class I hear students go on and on about how strange their sleeping cycle is. One of my friends was not able to fall asleep before 7 AM, then spent the next day wishing he was asleep. Why does this happen? Could this be insomnia or could it just be a result of our sleeping decisions, or both?

It turns out that the habit of staying up very late frequently, combined with the fact that teenage circadian rhythms are typically way out of balance lead to late night brain states inconducive for sleeping. It is unlikely that true insomnia has set in as a student enters college.

It is becoming so common for students to have problems sleeping, that it is required to take the definition of what is insomnia into question. Assuming this generally accepted criteria, a large amount of students would be consider insomniacs, however there is a difference in long run and short run insomnia. Insomnia set off by a sudden drastic change in habits (cramming multiple nights for a test)is called transient insomnia, it only lasts a few days and is primarily caused by increased stress/activity. Insomnia is usually thought of in the sense of acute or chronic insomnia. Acute lasts for a month or more, and chronic lasts over a long period of time uninterrupted.

Most insomnia can be avoided by maintaining a relatively steady sleep schedule. That said, some insomnia, particularly chronic can be caused by a chemical balance in the brain. These people usually have completely altered circadian rhythms as well. Subconscious cues like the level of light in the sky fail to set off the typical chemical messages. For some reason, in teens, circadian rhythms tend to differ in that they usually place subject at a disposition to wake up later and stay up later. This fact is observable throughout history, I remember in particular that in Romeo and Juliet, the aristocratic youth would always be awake wasting the night away very late, sometimes until the sunrise.

However, trying to balance this disposition to stay up later while maintaining obligations like early morning classes can lead to long term insomnia and many problems. In the image below, many effects of insomnia are displayed:



Complications of insomnia
By Mikael Häggström (All used images are in public domain.) [Public domain], via Wikimedia Commons

Wednesday, March 30, 2011

Lucidity: An Acquired Skill

It has been a while now since my last post, which has given me plenty of time to learn how to Lucid Dream. In lieu of trying to get the most out of my 24 hour day by trying to "cheat the system" with polyphasic sleep, I am learning to willingly enter the night's embrace. Now I am beginning to manipulate my relationship.
Lucid Dreaming involves altering your mental state before sleep, as well as the way that you sleep in order to control the way you dream. Stated most simply, lucid dreaming occurs when you are aware that you are dreaming. If you can teach yourself to recognize when you are dreaming, you can then realize that you are actually in control of what sensations your semi-conscious brain is producing.
In order to learn how to lucid dream, I relied heavily on a series of Youtube videos provided by a man named Tim Post. Here is his first video:

Along with the series of in-depth videos he created a website in association with The University of Twente in The Netherlands: Lucidepedia.com.
Tim's method follows the scientifically supported "Wake back to bed technique". This method which involves waking up reflecting on your dreams and then immediately returning back to sleep around two hours before your normal wake-up time is not the best for a college student. Setting my alarm earlier than usual would surely be annoying for my roommate. However, he has been travelling a lot lately for Baseball which has given me more than enough opportunities to learn to lucid dream.
I would provide some of my dreams, but to me it seems pointless because it is so easy to see huge archives of peoples dreams on Lucidipedia. Go on and try it yourself and create your own Dreamscape!
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London Dreamscape Exhibit by Martin Pearce is licensed under a Creative Commons Attribution-NoDerivs 3.0 Unported License.

Wednesday, March 2, 2011

Sleep Efficiency: A Matter of Wishful Thinking...

A result of my bias...
After experimenting with polyphasic sleep the past two months, I feel confident declaring that it is not for me. The notion that you can save time by augmenting your sleeping habits, is merely a myth. The little evidence/lack of research I was able to find on the topic only reinforced what I wanted to believe. The truth is simple: due to evolution, our bodies are configured to work a certain way at certain times. When it is dark out, we are meant to sleep. When it is light we are meant to be on the search for food and mates. Our body temperature, hormone levels, and states of awareness change based on the time of day. Some people are less dependent on the structure of circadian rhythms, but I found it very difficult to change. Even though I don't get tired until 3am, I must force myself to go to bed between 12 and 1:30 each night. Otherwise, my body is out of sync with the world, and I cannot operate to my potential.

Changes...
For the first time all school year, I went to sleep each night between 12:00-12:30, getting at least 7.5 hours of sleep each night. I did this after a weekend which consisted of 26 hours of sleep. On top of that I took a couple of 1 hour naps towards the end of the week. I must say, I felt incredible. I have had a lingering cough since late December, accompanied with sinus pressure and nasal drainage. For the first time, these symptoms were gone. My head was clear, and I no longer found myself staring emptily into my textbooks, or gazing off through my computer screen. I felt like my body was at equilibrium with my chemical signals.

A matter of utility...
That said, I cannot keep up this cycle all year. Trying to follow this schedule forced me to spend most of my day preparing for my early sleep. Instead of socializing, I did my homework, I hardly spent any quality time with friends. The only way this could work is if my classes didn't start until ~11:30. Perhaps next year I will go out of my way to meet that. For the short term, I am going to attempt to record my sleepiness to figure out my ideal sleep schedule. This website uses a changed version of a sleep chart developed by psychologists at Stanford University.

Perspectives...
To me, the most important change that has taken place in me of yet, is the change in my thoughts about sleep. When I first started writing this blog, I viewed sleep as a liability, something that would keep me from being productive by using up many hours of my day. Now I look forward to it and embrace it as often as possible. Quite soon I plan on entering the dream world as I imagine it:



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Natural History Museum by NeutrophilGranulocyte is licensed under a Creative Commons Attribution 3.0 Unported License.







For some reason this room, even though I have never been there, always serves as a sort of trainstation of my dreams-- a recurring motif.

It represents a world where my dreams change reality into something like this...



Next blog I will explore dreaming and its exploits: Lucid Dreaming

Wednesday, February 16, 2011

Pitfalls of Polyphasic Sleep and More

After further research, as well as recent experience, I can say that there is no easy way to live by a strictly polyphasic sleep cycle. The most difficult thing about trying to change one's sleep schedule is the body's biological initial resistance. Natural evolutionary cycles inside the human body like circadian rythms can cause someone to undergo chemical imbalances as they shift away from the established nuances that support sleeping at night rather than daytime, etc.

Naturally the body goes in a predictable sleep schedule throughout the stages of sleep. There are four stages of sleep, three levels of increasingly deep sleep as well as REM sleep. REM sleep helps you retain and organize information in your brain.

Usually you move through all of the four cycles every 90 minutes as you sleep, REM being the last stage of sleep. However, when trying to switch to polyphasic sleep, the body will change the way your sleeping cycles work. If you are lacking REM sleep, and are sleep deprived, you can enter it quickly after falling asleep (as compared to after 90 minutes). It is this adjustment that takes a toll on energy and overall well-being. Below is a video of a professor explaining the Sleep Cycle in depth:


Seeing as though I am taking classes right now, it does not seem worth it to try to get my body to adapt during such a crucial period. Also, in many polyphasic sleep techniques, there is no way that deep sleep (stage 3) could be achieved. According to this professor, as well as many others this is essential. The exact processes are unknown, but it is important nonetheless. Below is a picture taken of my Sleep Cycle app on my iPhone:


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SleepSci by Chris Connor is licensed under a Creative Commons Attribution 3.0 Unported License.


This photo shows that when trying to take one of my many 45 minute naps, I never reach REM sleep. Here, I only reach level one. This is consistent with my other observations from the Sleep Cycle app. However, I can remember times in high school where I would fall asleep and dream before the class would end. It is this kind of sleep that indicates entry into REM sleep without having to go through the whole 90 minute cycle.

Wednesday, February 2, 2011

Polyphasic Sleep: A Realistic Alternative

As a Trinity Student, my homework load is never predictable. Often times I will find myself awake at night, finishing an assignment, muttering to myself, "I'm going to regret being up this late tomorrow." I usually feel as though I am unaffected by a mere 4 or 5 hours of sleep until lunchtime, then I crash. My new semester schedule allows me to take multiple naps throughout the day. It would seem that a couple of 30 minute naps between classes really wouldn't make a large difference in my bodily needs, but this commonly held belief may be wrong.

This blog provides information regarding Polyphasic Sleep Cycles: Alternate Sleep Cycles | High Existence. It basically argues that the commonly held belief, that 8 hours of sleep during the night is necessary, is not true. We can get enough sleep through naps throughout the day; thereby increasing time efficiency. I looked up the claims, and they are accurate.
This Men's Health Article , provides a lot of information and experimentation regarding polyphasic sleep.

So far, my hybrid polyphasic sleep schedule (5 hour sleep at night, two 45 minute naps in the afternoon) works quite well. However, when I looked further into ways to increase one's sleep efficiency, I found a nifty app for my iPhone. I have yet to use the app, but it has incredible reviews. In my next blog post I will upload a graph provided by the app that tracks my overnight sleep schedule. Basically, this app uses the iPhone's accelerometer to record your movement as you sleep. It will recognize when you enter your lightest stage of sleep the final time before your alarm clock goes off. This way you wake up extremely refreshed, and with extra time to spend. Here is a photo of the app from my iPhone that shows how it works:


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SleepSci by Chris Connor is licensed under a Creative Commons Attribution 3.0 Unported License.