Dr. John L. Turner Blog

Sleep 101

Sleep, unlike death, is characterized by a reversible state of unresponsiveness. Sleep is separated into two states, one of non-rapid eye movements (NREM) and one of rapid eye movements (REM).

Consider the stages of NREM sleep to be “synchronous” as far as the EEG waveforms are concerned. Large slow eye movements may be seen and  on EEG, the appearance of sleep spindles and K-complexes:

                               Sleep Spindle                                    K- Complex

REM sleep will show an “activated” EEG and all voluntary muscles will be paralyzed. When aroused from REM sleep, 80% will report that they were dreaming. My son Doushi (name in Japanese meaning ("One who intends to follow the right path") is four years old, and will serve as an example of youthful sleeping. As we age, certain hormonal factors released during sleep change in quantity and quality, but let us begin our study with youth.

After a typical weekday at preschool, coming home to continue play activities with many "Daddy, please play with me," invitations, and demonstrating many interests from toy cars to robots, after dinner, he will watch his portable DVD player for a bit, then allow his mother to call him to his private furo (a large plastic tub, always filled to the proper level and temperature.

He will play in the water for some time, then dry off, don his pajamas and brush his teeth. He will climb in to bed and soon be asleep, often within minutes of his head hitting the pillow.

Stage I sleep

His eyes are closed, his breathing slows, and his little mind begins to wander . . mind and body now relaxing.

His pineal gland releases melatonin signaling to his brain and body that he is now in a condition of darkness.

Brain waves change from Beta to a slower, higher strength alpha waves. Next, waves change to theta waves of Stage I sleep (light sleep).

Mind is closed, he will not respond to his whispered name but will wake to a sudden noise and if he awakes, he may claim that he has not slept at all.

Stage II sleep

Doushi is easy to wake and if he does, he knows that he has been sleeping. Sleep spindles and K-complexes . . . now appear and reflect how sensory image is processed in the brain. Episodic in nature and lasting 2 - 3 seconds. After 5 -10 min spent in Stage II, it is on to the next stage of sleep:

Stage III sleep (relatively slow

Delta waves (large, more regular, low freq). Theta waves, sleep spindles and K-complexes are also observed in Stage III sleep. However, delta waves swamp the other waves - theta waves are gone and sleep spindles and K complexes are no longer seen. . . .then it is on to the fourth stage of sleep, a deep sleep:

Stage IV sleep

This is the stage of slow-wave sleep. Deep delta pattern. Deeply asleep and consciousness is essentially gone. Muscles relaxed and pituitary hormones have a role to play:

Growth hormone is released (and will greatly increased years from now when Doushi reaches puberty).

Prolactin is released into the blood stream. The reason for this is unknown. For young Doushi, this sleep stage will last about 45 min (longer than seen in adults).

A cycle begins which will be repeated several times throughout the night: Signs of a lighter stage of sleep now appear with sleep spindles, K-complexes and theta waves of Stage III sleep. After 10 minutes, rapid eye movements (REM) are noticed. Brain activity increases. Dreaming is in progress! Short bursts of alpha and beta may be seen from time to time. After 10 minutes, Doushi will cycle back to stages III and IV. This pattern repeats 4 to 6 more times alternating between REM and non-REM sleep.

Cortisol begins to rise during the latter part of the night. Function: to mobilize energy stores and peaks just before awakening. The boy awakens with a brief period of sleep inertia then becomes energetic and ready for another day of play . . . and of learning.

This is how we all would like to sleep, like a child.

 Next: Why do we dream?

To be continued . . .

Sleep - How does it work? Why do we sleep? Why do we dream?

Part 1 - Brain Waves

In MMM, you will read about EEG (electroencephalography technician) Thomas Bearden. He is now Dr. Thomas Bearden, a clinical psychologist. Together, we produced the Brainsounds Of the Pacific audio relaxation program in the mid 1980s as a tool for relaxation. At first, we had hoped the Hemi-Sync audio signals would help to induce the OBE. Some users reported a facilitation of the OBE state. All users of the audio programs report that the signals are helpful aids to promote the relaxation response. Two audio programs utilizing Hemi-Sync are offered as a free downloads to registered users here.

EEG

The EEG has allowed researchers to study sleep. The brain is thought capable of developing 10 watts of electrical power. However, from the scalp, perhaps only 5 - 50 mv (millionth of a volt) signals can be detected.The examination is done by placing an array of electrodes on the scalp using conductive paste. The signals produced by the brain are picked up through the skull and scalp tissues by the electrodes,  and amplified to produce a tracing:

Dr. William C. Dement, one of the researchers of rapid eye movements (REM) which mark the dreaming state, has been instrumental in bring sleep research to the forefront of modern medicine. Dr. Nathaniel Kleitman and Eugene Aserinsky first discovered REM sleep, something that  has been noted in dreaming adults and children, in the new-born nursery and, by ultrasound, in the developing fetus. We know the REM state to be correlated with dreaming. When when people are awakened during this phase of sleep, 85% will report their dreams. Animals apparently dream. Cockroaches do not dream, they prowl kitchens at night.

Before I go in to REM and dreams in preparation for a May 12th (12:00 noon) radio show with prolific author and experienced dreamer Robert Moss, I want to begin by reviewing the typical brain wave patterns detected by EEG. Later, I will discuss the two types of sleeping: the REM stage (Rapid Eye Movement) or paradoxical sleep, and the non-rapid eye movement (NREM) stage of sleeping.

Waking life, as we know it, consists of BETA waves which are fast, low- amplitude waves, and are characteristic of the awake state. Using the term HERTZ (or Hz instead of CPS or cycles/sec), BETA waves are from 15 to 40 Hz in frequency.

Beta waves

Notice the fast and low amplitude (voltage) beta waves. A person awake and engaged in conversation, and with a fully engaged mind, would demonstrate BETA on the EEG.

When we retire for the night, we slip into the ALPHA state.

apha waves

Alpha waves are between 9 and 14 Hz. Notice that alpha waves are not only slower in frequency than theta, but higher in amplitude or voltage. When resting, reflecting, or in light meditation, we are in alpha. When we take time to "smell the roses" we are in alpha. This is the relaxed state of mind (brain).

THETA waves are next in order and are from 5 to 8 Hz. When we daydream, we may be in theta. When in the psychological state of "flow," we are often in a theta state.

theta waves

And last are the DELTA waves, slow in frequency and of high amplitude. Delta waves range from 1.5 to 4 Hz. This will represent the tracing in the dreamless stage deep of sleep.

delta waves

Later, we will study how we drift from theta to alpha, then to theta and finally into a deep sleep delta state. Periods of REM appear from time to time,  increasing during the latter part of the night, and I'll describe how we drift into deep sleep, rise up through theta and alpha and cycle up and down to REM and non-REM sleep. We will discuss dreaming!

To be continued . . .