Like the ocean, life has its rhythmic tides. Over varying time periods, our bodies fluctuate, and with them, our minds. Let’s look more closely at two of those biological rhythms—our 24-hour biological clock and our 90-minute sleep cycle.

8-2 How do our biological rhythms influence our daily functioning?

The rhythm of the day parallels the rhythm of life—from our waking at a new day’s birth to our nightly return to what Shakespeare called “death’s counterfeit.” Our bodies roughly synchronize with the 24-hour cycle of day and night thanks to an internal biological clock called the circadian rhythm (from the Latin circa, “about,” and diem, “day”). As morning approaches, body temperature rises; it then peaks during the day, dips for a time in early afternoon (when many in Mediterranean and Central American regions take siestas), and begins to drop again in the evening. Thinking is sharpest and memory most accurate when we are at our daily peak in circadian arousal. Try pulling an all-nighter or working an occasional night shift. You’ll feel groggiest in the middle of the night but may gain new energy when your normal wake-up time arrives.

Age and experience can alter our circadian rhythm. Most 20-year-olds are evening-energized “owls,” with performance improving across the day (May & Hasher, 1998). Most older adults are morning-loving “larks,” with performance declining as the day wears on. By mid-evening, when the night has hardly begun for many young adults, retirement homes are typically quiet. After about age 20 (slightly earlier for women), we begin to shift from being owls to being larks (Roenneberg et al., 2004). Women become more morning oriented as they have children and also as they transition to menopause (Leonhard & Randler, 2009; Randler & Bausback, 2010). Night owls tend to be smart and creative (Giampietro & Cavallera, 2007). Morning types tend to do better in school, arrive at their appointments on time, take more initiative, and to be less vulnerable to depression (Preckel et al., 2013; Randler, 2008, 2009; Werner et al., 2015).

88

88

8-3 What is the biological rhythm of our sleeping and dreaming stages?

Sooner or later, sleep overtakes us and consciousness fades as different parts of our brain’s cortex stop communicating (Massimini et al., 2005). Yet the sleeping brain remains active and has its own biological rhythm.

About every 90 minutes, you cycle through four distinct sleep stages. This fact came to light after 8-year-old Armond Aserinsky went to bed one night in 1952. His father, Eugene, a University of Chicago graduate student, needed to test an electroencephalograph he had repaired that day (Aserinsky, 1988; Seligman & Yellen, 1987). Placing electrodes near Armond’s eyes to record the rolling eye movements then believed to occur during sleep, Aserinsky watched the machine go wild, tracing deep zigzags on the graph paper. Could the machine still be broken? As the night proceeded and the activity recurred, Aserinsky realized that the periods of fast, jerky eye movements were accompanied by energetic brain activity. Awakened during one such episode, Armond reported having a dream. Aserinsky had discovered what we now know as REM sleep (rapid eye movement sleep).

Similar procedures used with thousands of volunteers showed the cycles were a normal part of sleep (Kleitman, 1960). To appreciate these studies, imagine yourself as a participant. As the hour grows late, you feel sleepy and yawn in response to reduced brain metabolism. (Yawning, which is also socially contagious, stretches your neck muscles and increases your heart rate, which increases your alertness [Moorcroft, 2003].) When you are ready for bed, a researcher comes in and tapes electrodes to your scalp (to detect your brain waves), on your chin (to detect muscle tension), and just outside the corners of your eyes (to detect eye movements) (FIGURE 8.1). Other devices will record your heart rate, respiration rate, and genital arousal.

89

When you are in bed with your eyes closed, the researcher in the next room sees on the EEG the relatively slow alpha waves of your awake but relaxed state (FIGURE 8.2). As you adapt to all this equipment, you grow tired and, in an unremembered moment, slip into sleep (FIGURE 8.3). The transition is marked by the slowed breathing and the irregular brain waves of non-REM stage 1 sleep. Using the American Academy of Sleep Medicine classification of sleep stages, this is called NREM-1 sleep (Silber et al., 2008).

In one of his 15,000 research participants, William Dement (1999) observed the moment the brain’s perceptual window to the outside world slammed shut. Dement asked this sleep-deprived young man with eyelids taped open to press a button every time a strobe light flashed in his eyes (about every 6 seconds). After a few minutes the young man missed one. Asked why, he said, “Because there was no flash.” But there was a flash. He missed it because (as his brain activity revealed) he had fallen asleep for 2 seconds, missing not only the flash 6 inches from his nose but also the awareness of the abrupt moment of entry into sleep.

During this brief NREM-1 sleep you may experience fantastic images resembling hallucinations—sensory experiences that occur without a sensory stimulus. You may have a sensation of falling (at which moment your body may suddenly jerk) or of floating weightlessly. These hypnagogic sensations may later be incorporated into your memories. People who claim to have been abducted by aliens—often shortly after getting into bed—commonly recall being floated off (or pinned down on) their beds (Clancy, 2005; McNally, 2012).

You then relax more deeply and begin about 20 minutes of NREM-2 sleep, with its periodic sleep spindles—bursts of rapid, rhythmic brain-wave activity. Although you could still be awakened without too much difficulty, you are now clearly asleep.

Then you transition to the deep sleep of NREM-3. During this slow-wave sleep, which lasts for about 30 minutes, your brain emits large, slow delta waves and you are hard to awaken. (It is at the end of the deep, slow-wave NREM-3 sleep that children may wet the bed.)

90

90

About an hour after you first fall asleep, a strange thing happens. Rather than continuing in deep slumber, you ascend from your initial sleep dive. Returning through NREM-2 (where you spend about half your night), you enter the most intriguing sleep phase—REM sleep (FIGURE 8.4). For about 10 minutes, your brain waves become rapid and saw-toothed, more like those of the nearly awake NREM-1 sleep. But unlike NREM-1, during REM sleep your heart rate rises, your breathing becomes rapid and irregular, and every half-minute or so your eyes dart around in momentary bursts of activity behind closed lids. These eye movements announce the beginning of a dream—often emotional, usually story-like, and richly hallucinatory. Because anyone watching a sleeper’s eyes can notice these REM bursts, it is amazing that science was ignorant of REM sleep until 1952.

Except during very scary dreams, your genitals become aroused during REM sleep. You have an erection or increased vaginal lubrication and clitoral engorgement, regardless of whether the dream’s content is sexual (Karacan et al., 1966). Men’s common “morning erection” stems from the night’s last REM period, often just before waking. In young men, sleep-related erections outlast REM periods, lasting 30 to 45 minutes on average (Karacan et al., 1983; Schiavi & Schreiner-Engel, 1988). A typical 25-year-old man therefore has an erection during nearly half his night’s sleep, a 65-year-old man for one-quarter. Many men troubled by erectile dysfunction (impotence) have sleep-related erections, suggesting the problem is not between their legs.

Your brain’s motor cortex is active during REM sleep, but your brainstem blocks its messages. This leaves your muscles relaxed, so much so that, except for an occasional finger, toe, or facial twitch, you are essentially paralyzed. Moreover, you cannot easily be awakened. REM sleep is thus sometimes called paradoxical sleep: The body is internally aroused, with waking-like brain activity, yet asleep and externally calm.

91

The sleep cycle repeats itself about every 90 minutes for younger adults (somewhat more frequently for older adults). As the night wears on, deep NREM-3 sleep grows shorter and disappears. The REM and NREM-2 sleep periods get longer (see FIGURE 8.4). By morning, we have spent 20 to 25 percent of an average night’s sleep—some 100 minutes—in REM sleep. Thirty-seven percent of people report rarely or never having dreams “that you can remember the next morning” (Moore, 2004). Yet even they will, more than 80 percent of the time, recall a dream after being awakened during REM sleep. We spend about 600 hours a year experiencing some 1500 dreams, or more than 100,000 dreams over a typical lifetime—dreams swallowed by the night but not acted out, thanks to REM’s protective paralysis.

8-4 How do biology and environment interact in our sleep patterns?

The idea that “everyone needs 8 hours of sleep” is untrue. To know how much sleep people need, the first clue is their age. Newborns often sleep two-thirds of their day, most adults no more than one-third (with some thriving on fewer than 6 hours nightly, others racking up 9 or more). But there is more to our sleep differences than age. Some are awake between nightly sleep periods—sometimes called “first sleep” and “second sleep” (Randall, 2012). And some find that a 15-minute midday nap is as effective as another hour of nighttime sleep (Horne, 2011). Sleep patterns are genetically influenced, and researchers are discovering the genes that regulate sleep in humans and animals (Donlea et al., 2009; He et al., 2009; Hor & Tafti, 2009).

92

Canadian, American, British, German, and Japanese adults average 6½ to 7 hours of sleep on workdays and 7 to 8 hours on other days (National Sleep Foundation, 2013). Thanks to modern lighting, shift work, and social media diversions, many who would have gone to bed at 9:00 P.M. a century ago are now up until 11:00 P.M. or later. With sleep, as with waking behavior, biology and environment interact.

Being bathed in (or deprived of) light disrupts our 24-hour biological clock (Czeisler et al., 1999; Dement, 1999). Bright light affects our sleepiness by activating light-sensitive retinal proteins. This signals the brain’s suprachiasmatic nucleus (SCN) to decrease production of melatonin, a sleep-inducing hormone (Gandhi et al., 2015; and FIGURE 8.5). Our ancestors’ body clocks were attuned to the rising and setting Sun of the 24-hour day. Many of today’s young adults adopt something closer to a 25-hour day, by staying up too late to get 8 hours of sleep. Most animals, too, when placed under unnatural constant illumination will exceed a 24-hour day.

Sleep often eludes those who stay up late and sleep in on weekends, and then go to bed earlier on Sunday to prepare for the week ahead (Oren & Terman, 1998). For North Americans who fly to Europe and need to be up when their circadian rhythm cries “SLEEP,” bright light (spending the next day outdoors) helps reset the biological clock (Czeisler et al., 1986, 1989; Eastman et al., 1995).