THE FIELDS OF SLEEP and OTHER STORIES

In 'House of the Sleeping Beauties and Other Stories', Dreams and Reality Seduce and Intertwine

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Sleep experts recommend against bringing phones into the bedroom, but this is unrealistic for people who use their phones as alarm clocks and who want to feel connected to friends through their devices. You are not completely at rest, because you expect to be contacted sometime during the night. It's the fear of missing out. When his company launched a new product last year, he'd wake up at all hours to see if anyone had placed online orders.

This discourages the body from producing sleep-inducing melatonin at bedtime. Adding an app with a blue-light filter can help. You could also minimize interruptions by activating night-time blackout periods, so that no calls, texts, emails or notifications go through. Or remove some apps like Facebook and even work email create a VIP list if you must.

Counting Sheep & Other Stories

And if you wake up in the middle of the night, don't turn to a screen. Says Exelmans, "Read a book, not a tablet. Is your nightly slumber interrupted by urgent bathroom visits? You may have a little-known condition called nocturia, which awakens people from a sound sleep two or more times per night with the strong urge to urinate. Van Kerrebroeck, professor of urology at Maastricht University in the Netherlands, "the interruption of sleep disrupts the normal sleep patterns and can have general health consequences: And it can have an impact on the cognitive function.

When you put your feet up before bedtime, it pushes the fluids that have accumulated around your ankles back into the bloodstream, allowing you to urinate out the excess fluid while you're awake. If you don't elevate your legs until you slip into bed, the excess fluid becomes urine while you sleep, leading to night-time awakenings.

How long you'll need to sit with your feet up depends upon your personal health. For many people, half an hour might be too limited. A recent study from the University of Washington found that older women who did yoga for two months reported considerably less insomnia. The gentle motions and poses along with deep breathing reduce stress levels, improve blood flow and keep the body in balance making it easier to sleep.

Increasing the breath flow from the left nostril with such breathing techniques induces relaxation and sleep," Sharma says. When New Delhi resident Kalpana S.

Sharma says sleep-deprived new mums should practise yoga for 5 to 10 minutes during different times of the day to get some rest. Try breathing techniques like ujjayi prayanama and tadasana, manjari asana, and shashank asana, which help stretch the spine and relax the body, he adds. Meditation techniques like yoga nidra also have a positive impact on those who suffer from chronic insomia, according to a study in Sleep Science and Practice. It's the tightness that prevents people from relaxing. Whether you have an emotionally fulfilling day may influence the soundness of your sleep.

Researchers at the University of Chicago found that many people who are unable to sleep through the night feel isolated from family and friends. They take longer to fall asleep, sleep for fewer hours, experience daytime grogginess and are more likely to toss and turn. Working professionals with little time to socialize and even young mothers tend to feel cut off from the world.

Older adults are particularly susceptible to emotional loneliness. Interacting with people meaningfully during the day may help improve sleep quality, although there are no cookie-cutter guidelines. If you're not able to socialize often, research suggests that chatting with friends on the phone can provide ample emotional support, but texting and social media won't cut it.

Counselling may be necessary for some. Falling asleep next to a snoring partner can be frustrating and tiring. Research shows that half of night-time sleep disturbances are caused by disruptive bedmates. This can translate to chronic sleep deprivation, depression, heart disease and relationship problems. Researchers have confirmed that people get better-quality rest alone, which can positively impact your health and your relationship.

If there's a late night or an early morning live telecast on TV that cannot be missed, consider sleeping in different rooms, so that your partner is not disturbed.

Memory, Sleep and Dreaming: Experiencing Consolidation

Want to try separate rooms for a while longer? Broach the subject in a loving, non-judgemental way when it isn't bedtime. These findings demonstrate how reports of subjective experience can inform the study of memory consolidation, providing novel evidence that dream experience reflects the learning-induced reactivation of memory networks during sleep, and that such reactivation correlates with substantially enhanced memory performance.

Dreaming of a spatial learning task is associated with enhanced navigation performance at delayed retest, while thinking of the task during wakefulness is unrelated to later performance [ 66 ]. Dream experiences recalled from sleep bear a transparent relationship to recently encoded information, and provide a useful window into consolidation-related activities of the sleeping brain. We have argued here that the study of spontaneous conscious experience has great potential for elucidating the mechanisms of offline memory processing, particularly by allowing an examination of precisely which memories from everyday experience are reactivated during offline states, and by providing detailed information on the activities of memory systems that is not available by any other means.

It is our hope that future research will profitably focus on the quantification of subject experience during periods of quiet rest and sleep, relating neural and behavioral measures of memory consolidation to the particular form in which new information is incorporated into dreaming, interleaved with established remote and semantic memory networks. This is a PDF file of an unedited manuscript that has been accepted for publication. As a service to our customers we are providing this early version of the manuscript.

The manuscript will undergo copyediting, typesetting, and review of the resulting proof before it is published in its final citable form. Please note that during the production process errors may be discovered which could affect the content, and all legal disclaimers that apply to the journal pertain. SPW-R's are thought to support hippocampal-cortical communication involved in offline memory consolidation. It is possible that mental experience is continuous throughout all sleep, only delimited by our ability to recall such experience upon awakening.

National Center for Biotechnology Information , U.

Author manuscript; available in PMC Mar 1. Author information Copyright and License information Disclaimer. Corresponding author contact information: The publisher's final edited version of this article is available at Sleep Med Clin. See other articles in PMC that cite the published article.

Synopsis It is now well established that post-learning sleep is beneficial for human memory performance. Open in a separate window. The Incorporation of Recent Experience into Dreaming It has long been known that recent memories constitute a significant component of sleep mentation.

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Effects of Pre-Sleep Experience on Sleep Mentation In the 's and 70's, a considerable amount of research effort was devoted to understanding the relation of waking events to dream content by experimentally manipulating participants' presleep experience. Using this system, Hall illustrated the transparent relationship between dream content and everyday life by creating surprisingly accurate profiles and histories of psychiatric patients based solely on blind content analysis of dream reports, and became amongst the first to champion the notion that quantitative methods could uncover straightforward and meaningful relationships between waking experience and dream content: Determinants of the Memory Sources of Dreaming But what determines which memories will contribute to the content of dreaming on a particular night?

For example, the following illustrates a sleep onset dream report which clearly incorporates fragments of a waking experience, but without replicating the original context in which these fragments were embedded data from [ 32 ]: The Empirical Study of Spontaneous Subjective Experience For the most part, cognitive neuroscience has abandoned the behaviorist notion that conscious, subjective experience is not a suitable object of empirical investigation.

Reactivation of Memory in Dream Content and Sleep-Dependent Memory Consolidation Although empirical investigation of these questions has been largely lacking, a handful of studies provide noteworthy evidence for a link between learning, sleep-dependent memory consolidation, and dream experience. Interfering with theories of sleep and memory: Plihal W, Born J. Effects of early and late nocturnal sleep on declarative and procedural memory.

Journal of Cognitive Neuroscience. A daytime nap containing solely non-REM sleep enhances declarative but not procedural memory. Sleep spindles and their significance for declarative memory consolidation. Visual discrimination task improvement: A multi-step process occurring during sleep. Practice with sleep makes perfect: Local sleep and learning. Emotional memory formation is enhanced across sleep intervals with high amounts of rapid eye movement sleep. REM sleep, prefrontal theta, and the consolidation of human emotional memory.

A brief nap is beneficial for human route-learning: The role of navigation experience and EEG spectral power. Memory consolidation during sleep: The reorganization and reactivation of hippocampal maps predict spatial memory performance. The role of sleep in false memory formation. Neurobiology of Learning and Memory.

7 Surprising Ways to Get More Sleep

Sleep spindle activity is associated with the integration of new memories and existing knowledge. Dumay N, Gaskell MG. Sleep-associated changes in the mental representation of spoken words. Shift from hippocampal to neocortical centered retrieval network with consolidation. Declarative memory consolidation in humans: Journal of Cognitive Neuroscience [ PubMed ]. Sleep promotes the neural reorganization of remote emotional memory. Frankland PW, Bontempi B. The organization of recent and remote memories. Baylor GW, Cavallero C. Motivation and affect in REM sleep and the mentation reporting process.

Reactivation of hippocampal cell assemblies: Reactivation of hippocampal ensemble memories during sleep. Cognitive replay of visuomotor learning at sleep onset: Ji D, Wilson MA. Coordinated memory replay in the visual cortex and hippocampus during sleep. Replay and time compression of recurring spike sequences in the hippocampus. Dreaming and episodic memory: Regional cerebral blood flow throughout the sleep-wake cycle. Memory consolidation in human sleep depends on inhibition of glucocorticoid release. Payne JD, Nadel L. Sleep, dreams, and memory consolidation: REM, not incubation, improves creativity by priming associative networks.

Memory reactivation and consolidation during sleep. Louie K, Wilson MA. Temporally structured replay of awake hippocampal ensemble activity during rapid eye movement sleep. Walker MP, van der Helm E. The role of sleep in emotional brain processing. The Interpretation of Dreams. The relation of daytime events to the dreams that follow.

Little, Brown and Company; Boston: Laboratory studies of effects of presleep events on sleep and dreams. The effect of stress on dreams. International Universities Press; New York: Foulkes D, Rechtschaffen A. Presleep Determinants of Dream Content: Effect of Two Films.

The effects of stress films on dream affect and on respiration and eye-movement activity during Rapid-Eye-Movement sleep. The relation of experimentally induced presleep experiences to dreams. A report on method and preliminary findings.

J Am Psychoanal Assoc. J Nerv Ment Dis. Immediate and delayed incorporations of events into dreams: Dream sources, associative mechanisms, and temporal dimension. Hall C, Van de Castle R. The Content Analysis of Dreams. Hall C, Nordby V. The Individual and His Dreams. New American Library; New York: The Scientific Study of Dreams.

American Psychological Association; Washington, D. Pivik T, Foulkes D. J Consult Clin Psychol. Nonrapid eye movement mentation.

How I finally learned to sleep

Circadian and ultradian influences on dreaming: A dual rhythm model. Slow wave sleep dreaming. Dreaming in the late morning: Temporal Reference of Manifest Dream Content. Presleep mentation and dream reports. Cognitive style, contiguity to sleep, and time of night.

Natale V, Battaglia D. Imagination, Cognition, and Personality. Temporal references in dreams and autobiographical memory. Psychiatr J Univ Ott. Dreaming of a learning task is associated with enhanced sleep-dependent memory consolidation. The REM sleep-memory consolidation hypothesis. Memory consolidation in sleep; dream or reality. Why there are complementary learning systems in the hippocampus and neocortex: Patterns of brain activity supporting autobiographical memory, prospection, and theory of mind, and their relationship to the default mode network.

Remembering the past to imagine the future: The biology and function of rapid eye movement sleep. Current Opinion in Neurobiology. The mnemonic function of dreaming. Language learning efficiency, dreams and REM sleep. Dreams during language learning: Relation of dreams to waking concerns. Overnight emotional adaptation to negative stimuli is altered by REM sleep deprivation and is correlated with intervening dream emotions.

Journal of Sleep Research. Dream content and adaptation to a stressful situation.

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