What are the chances

that you are getting

enough sleep?
ATHOS KAYNNAN

Sleep
Neurobiology
MEDICINE AND SOCIETY
Points of Discussion
TRY NOT TO SLEEP!

Introduction Sleep debt

What is Sleep? Learning and Memories
How Sleep Works? Overnight Therapy
Night Owl or Morning Lark? The Absurd Act of Dreaming
The Buzz on Alchohol and caffeine How to Sleep Better
 INTRODUCTION
SLEEP: THE ELIXIR OF LIFE
If you don't sleep well, no matter how healthy you try to be,
you will never be.

What actually is sleep

Why we need to sleep
How we can optimize our lives

100% useful in your life

 EVERYONE SLEEPS
What is Sleep?
Types of sleep:
Non-Rapid Eye Movement Sleep (Non-REM Sleep) and
Rapid Eye Movement Sleep (REM).

During the night, we switch back and forth between

them, creating a kind of chart known as a Hypnogram
and sleep cycles.
NON REM SLEEP Stages 1 and 2
Our brain activity and heartbeats decrease, and our
temperature drops.

Stages 3 and 4
all synapses activate together, and they also deactivate
together.
From our memories to the transfer of components
throughout the body
REM SLEEP
WHEN WE DREAM!
These regions control many of our feelings, our senses,
and our memories. That's why a dream can be as real as
life itself. Because everything you feel while awake can
also be felt in REM sleep.

REM Sleep phase allows us to deal with emotions and

even traumas, helping us overcome complicated
emotions.

It’s not time who heal all wounds, but it’s time during Rem Sleep.
All the information received during the day You've probably heard of great inventors or
is connected. scientists who had ideas from a dream, right?

So, you can think of REM sleep as group Well, those dreams occurred during REM
therapy for memories. sleep, through this connection of memories.
 How much sleep do we need?

6 HOURS?? LESS THAN 5

BETWEEN 7 AND
HOURS?
9 HOURS There is no scientific evidence that anyone
can live their life without any negative
Vary from person
influence if they sleep less than 7 hours.
to person.
You will definitely
In other words, if you believe, for some die earlier.
Everyone needs at
reason, that you can comfortably live with
least 7 hours.
only 6 hours of sleep, know that you are not
performing at your best.
HOW SLEEP WORKS?
SLEEP PRESSURE
CIRCADIAN RYTHM
 Sleep Pressure

From the moment you wake up, a substance begins

to be produced, and it's called Adenosine.

This substance increases in concentration, and the

higher it gets, the sleepier you will feel.

So when you sleep, your brain will start to clear and

eliminate this substance. When you wake up after 8
hours, you'll feel refreshed and alert.
Circadian Rythm
BIOLOGICAL CLOCK.
It's a 24-hour cycle controlled by a small part
of your brain

RELATION BETWEEN THEM

 But how does your brain tell the rest
of the body it's time to sleep?
MELATONIN OTHER SIGNALS IT MIGHT BE A PROBLEM
A hormone responsible for When your eyes receive People working in an
saying "it's time to sleep" daylight, the brain office may not feel awake
immediately stops
Zero influence on the producing Melatonin, and People using bright lights
Quality of Sleep as darkness approaches, indoors may have
the brain starts producing difficulty sleeping
it again.
Night Owl? Morning Lark?
Some of you might have heard about being a Night
Owl or Morning Lark. In Sleep Research this is what
we call your chronotype. In other words, are you a
Morning Person or Evening Person… Maybe
somewhere within.

It's not determined by you; it's entirely genetic.

You can take a genetic test to find out, or simply
answer this questionnaire:

Your chronotype will determine where the peak of

your Circadian Rhythm is.

https://sleepdoctor.com/sleep-quizzes/chronotype-quiz/
NIGHT SHIFT WORK
Chances of contracting all diseases, all of them.
Your immune system will not function as it should.

The World Health Organization has decided to classify any night

work as a potential cause of cancer.
THE BUZZ ON ALCHOHOL AND CAFFEINE
 What do we know about coffe?

HALF AND QUARTER LIFE SLEEP QUALITY HOW DOES CAFFEINE

It has a half-life of 5 to 6 Even if you can sleep, KEEP YOU AWAKE?
hours, but a quarter of it the quality is affected. It attaches to Adenosine
may still be in your brain receptors (Sleep
after 10 to 12 hours. You won't be able to Pressure) and tricks your
achieve deep sleep for a brain.
sufficient amount of time.
It makes the brain
believe it has been awake
for less time than it
actually has.
 Alchohol

Alcohol is part of sedative drugs, but sedation is not

sleep.

Alcohol may help you fall asleep faster, but the quality
of sleep will be worse. You'll have different sleep cycle
patterns and wake up more often during the night.

We all wake up during the night, but we don't

remember it.
 Sleep Debt

Sleeping more on
The difference between Adenosine won't
weekends and feeling
the amount of sleep be completely
refreshed because
you need, and the cleared.
you've eliminated the
amount of sleep you You'll feel drowsy
accumulated
are getting all day long.
Adenosine.

Danger lies in feeling

fine when sleeping an
Lost sleep cannot
it's not healthy hour or two less, while
be fully recovered.
analyses reveal health
consequences.
 Sleeping is like hiting the “save button” in our memories.

Have ever heard the phrase “you should sleep on that problem”
This is actually proven.

It's during sleep that many connections you can't make during the
day occur. And that previously impossible problem is now possible.

Learning and
Memories SAVE
When it comes to learning
something, how is sleep
important? Well, it’s critical.
 Overnight Therapy

REM sleep helps us regulate extreme emotions,

whether they are good or bad.

Studies show that poor sleep quality not only put us

on a bad mood, but also keen to overreact to
situations that would normally be minor.

Depression and other mental illnesses are directly

linked to emotional regulation during REM Sleep.
The Absurd Act of
Dreaming
 Last night when you went to sleep, you
became psychotic.

1 - You saw things. You 3 - You became confused 5 - You woke up this
hallucinated. about time, place, and morning and forgot
person. So you suffered everything.
2 -Believed in things that from disorientation.
weren't real. So you’re So right now, you're
delusional. 4 - You had wildly suffering from amnesia.
fluctuating emotions.
Affective lability in
psychiatry.

GRASHEEM COLLEGE | PSYCH 102

 If Sleep Problems Keep it
Persists regular

Wind down
Track your
routine
Sleep

How to Sleep Better

DO NOT FORGET When you
Keep it
Cannot Sleep
Cool

Things to Adjust
Avoid the Light
Thank You!
Have a good night of sleep!

READING RECOMMENDATION:
Why we Sleep - Matthew
Walker.