Week 3: Developed Idea of Sleep Scape

  • Sounds from movement- what does this tell us about the person
  • Sounds from subconscious- dreams
  • Dictate over sound recording to make a story of a dream
  • Research how to encourage dreams before sleeping e.g lucid dreaming
  • Do a three night trial- 1. No enhancement 2. Enhancement 3. No enhancement
  • What are dreams? What do they mean?  What is sleeptalking? Does dreaming and sleeptalking reveal anything about a person?
  • RESEARCH different stages of sleep- can almost make it into a walk- sleepwalk…
  • Graphic of sound through night

The Sleep Cycle:

Stage 1:

Lightest stage of sleep- 1-7 mins

  • Heartbeat slows down
  • Breathing slows down
  • Eye movements slow down
  • Muscles relax and might occasionally twitch
  • Brain waves begin to slow down

Stage 2:

Stage two sleep is a light stage of sleep lasting- 10-25 mins

  • Heartbeat and breathing slow down even more
  • Muscles relax even more
  • Body temperature drops
  • Eye movements stop
  • Brainwave activity slows. The National Institute of Neurological Disorders and Stroke says brainwave patterns are “marked by brief bursts of electrical activity”

Stage 3:

Deep sleep or slow-wave sleep -20-40 mins

The body “repairs and regrows tissues, builds bone and muscle, and strengthens the immune system.”

  • Heartbeat and breathing slow to the lowest levels they will reach during sleep
  • Muscles stay relaxed
  • It might be difficult to wake up
  • Brain waves slow down even more

Stage 4: Rapid Eye Movement

“active” stage

  • Behind the eyelids, the eyes move rapidly from side to side
  • Breathing speeds up and can become irregular
  • Heart rate increases
  • Blood pressure increases
  • The majority of vivid dreaming occurs in this state
  • Arms and leg muscles become temporarily paralyzed. This is to “prevents you from acting out your dreams”

According to Medical News Today, people experience REM sleep several times every night, and REM sleep accounts for “approximately 20 to 25 percent of an adult’s sleep cycle.” “REM is thought to be involved in the process of storing memories, learning, and balancing your mood, although the exact mechanisms are not well understood.”

Ways to Enhance Dreams:

Melatonin Levels increase dreaming:

Foods that increase melatonin production include white and black mustard, almonds, sunflower seeds, cherries and flax seeds. While not as strong, oats, barley, bananas, ginger, tomatoes also increase melatonin.

Dream Journal:

Keep a pen and a dream journal next to your bed and start recording your dreams immediately when you wake up. Take the time each morning to jot down or draw your dreams, including every detail you can recall, along with the date and notes of any life changes that you’re going through. Over time, you’ll see patterns in your dream. You will be able to remember your dreams more easily,  and the intensity may increase.

Body Position:

Your body position influences the type of dream that you have throughout the night. Those who sleep on their stomachs have positive and wilder dreams. Snoring that interrupts dreams is likelier when sleeping on your back.

Right-sided sleepers have reported more positive dreams and fewer nightmares than those who sleep on their left side. If you sleep on your side, experiment with switching sides.

Relaxation:

Take about five or 10 minutes to relax before going to sleep. Being calm helps you remember more of your dreams.