What is... psychology series

What Is… Sleep

In this series, I dig a little deeper into the meaning of psychology-related terms.  This week’s term is sleep.  It’s something we all need to do, but what exactly is it?

Sleep involves altered consciousness and decreased reactivity to sensory stimulation from the environment.  The brain’s energy consumption drops significantly, which allows for the repletion of adenosine triphosphate (ATP), a key form of fuel in the brain.  The brain also produces more neurotransmitters.

The immune system, nervous system, muscles, and bones shift to an anabolic state, which involves building back up what might have been broken down (through the process of catabolism) during the day.  Certain hormones, such as growth hormone and prolactin, are secreted during sleep.

REM & non-REM phases

There are two key phases of sleep: rapid eye movement (REM) and non-REM.

The non-REM stages, including the deep sleep phase, are a very quiet time in the brain.  In the first (and lightest) non-REM stage, people will sometimes experience “hypnic jerks”, sudden muscle contractions preceded by a feeling of falling.

During slow wave sleep, the deepest non-REM stage, it’s very difficult to rouse someone, and if awoken during that stage the person will feel groggy and there will be some level of impairment for about half an hour.  The time spent in slow wave over the course of the night decreases with age.

The REM phase, on the other hand, is a very active time.  Besides the rapid eye movements that give this phase its name, the electrical pattern on an EEG (electroencephalogram) is very similar to what’s seen in someone who’s awake.  However, the muscles throughout the body are mostly immobilized.  Breathing becomes more irregular, and heart rate may increase.  Dreaming occurs primarily during the REM phase, and more time is spent in REM during the later part of the night.

Long-term memory formation occurs while asleep, with the consolidation of declarative memory (information about things) occurring mostly during non-REM and procedural memory (how to do things) being handled mostly during the REM phase.

Circadian rhythm

The body’s natural circadian rhythm has a significant effect on the timing of sleep-wake cycles.  The suprachiasmatic nucleus in the brain plays a major role.  It gets signals from light receptors in the retinas of the eyes.  The pineal gland in the brain secretes melatonin, which is also an important part of this system.  The circadian rhythm also affects the secretion of cortisol and certain other hormones.

Sleep deprivation

Sleep deprivation has both mental and physical effects.  It increases the risk for type 2 diabetes, affects the release of the stress hormone cortisol, and has negative effects on memory and attention.

In a study involving lab rats, the rats died after 5 weeks of sleep deprivation.  Sleep deprivation is sometimes used as an interrogation technique.  The longest scientifically documented period a human has stayed awake without stimulants is 264 hours (11 days), while the Guinness World Record is 18 days, 17 hours.

Sleeping is essential for everyone, but for those of us living with mental illness, it’s even more important.  It was only when depression first hit that I started having insomnia; before that, I was a great sleeper, which was certainly handy on long flights.  Now my illness isn’t well enough controlled to be able to manage without sedating meds.  Working can throw everything off, and sometimes driving home from work I’ll need to have the window open and music blaring to keep myself awake.  The more days in a row I go without sleeping enough, the stupider I get.

Is sleep something you’re able to get enough of?

You can find the rest of the What Is series here.

Sources


Sleep Better: The Little Book of Sleep from Mental Health @ Home

Sleep Better: The Little Book of Sleep is a mini-ebook that covers a range of strategies, both medical and non-medical, to give you the tools you need to get the best sleep you can.  It’s available from the MH@H Store.

14 thoughts on “What Is… Sleep”

  1. I love the feeling of falling asleep! It is really like falling. I don’t know if I ever was a good sleeper. I rarely wake up rested. With the onset of depression I could fall asleep but not stay asleep. I woke up very early in the morning, 4 or 5 o’clock while I went to bed after midnight. Waking up felt like ‘scaring up’ and my brain just picked up where it left me, feeling scared and feeling the need ‘to get things done’. I was told I moved a lot while I was sleeping, like I was fighting someone. Now with more knowledge about sleephygiene, medication and less stress during the day I’m able to sleep better. The main thing that I noticed is: the more relaxed and happy the day, the more I’m able to sleep. Sleep feels to me like the most important thing, without or with too little for a longer period, everything falls apart.

  2. Very informative!! And a fascinating topic. Yeah, I have to say that ever since I started taking the hops, I’ve slept like I’m out cold. Wow! Dr. Phlegm is going to be mind-blown when I tell him about this.

    Yeah, sleep deprivation would destroy me in a manner of a few days. I just can’t function at all without sleep. It’s not something I worry about a whole lot, because I can usually sleep when I need to, and if I don’t get enough sleep overnight, I’m likely to take a nap later, so it’s all good. Today would be a great nap day!

    I modify my levels of bedtime Seroquel based on how exhausted I am–the more tired and worn out I feel, the more Seroquel I take, to help guarantee a good night’s sleep. If I’m feeling rested and not particularly conked at bedtime, I might only take 100 or 200 mg. I think I only need 25 mg to stave off any sort of manic episodes, which is why the bipolar part of my illness is miraculously cured and not an issue.

  3. I have hard time falling asleep most nights. Laying still is when my brain starts to wander because I need something to do. That’s why I play games, read or watch asmr in bed. It keeps me busy until I can’t keep my eyes open anymore. It’s also bad because it keeps me awake. I can’t always win with falling asleep at a good time. My dog sleeps in bed with me. I get jealous on nights he is able to sleep and I can’t.

      1. There are different types with role playing, self care, sounds and whispering. They give you a tingling and relaxing sensation. Not all types are helpful for me. I prefer any that have whispering most of the time

  4. Great post! My sleep has improved recently. I was on sleep meds then went off them because of the baby. For the most part, I get enough sleep, but the new baby obviously interrupts that. Gonna share this with some of my clients!

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