Tag: sleep

Faking Sleep Affects Performance

By Anupum Pant

A couple of days back I talked about how standing for a few seconds in a superman position could increase your level of confidence and could help you ace interviews. Today it’s time again to look at a technique to increase performance by fooling your body.

First of all, you need to stop thinking you didn’t sleep well today. That is because the mere act of thinking you slept well makes you perform well. It’s been proven.

In a group where everyone got equal sleep, half of the people were just told by “experts” that they had 29% REM sleep (which is better) and the other half were told that they had only 16% REM sleep (that actually decreases performance). The catch was, they all had slept for equal times and everyone would have had more or less equal percentages of REM cycles. Only, they were told wrong things by “experts”.

This word of mouth coming from the “experts” actually affected the performance of these two groups. The group that was told they had a greater percentage of REM sleep performed well. And the group that was told they did sleep as well as the first group didn’t perform as good. I’m assuming both the groups were first informed about how the percentage of REM sleep affects performance.

So, stop cribbing about how tired and sleepy you  are.

A Disease That Doesn’t Let You Sleep And Kills

By Anupum Pant

Background

In my very first article on this website, I talked about a 17-year-old boy, Randy Gardner who remained awake for an incredible 11 days and set a world record which no one had beat for a very long time. And then, in the 90s, Toimi Soini, of Hamina, Finland, set a new record of 276 hours of sleeplessness.

Well, no one should even try to beat it because depriving yourself of sleep can have some serious health issues and can even kill you. The seriousness of health consequences associated with such attempts is the reason that these records are no longer recorded in the Guinness books.

The disease

Not always do people decide to voluntarily break sleeplessness records. Some times, they can be the victims of a horrific and an extremely rare disease called fatal familial insomnia (FFI) – A progressively worsening form of insomnia discovered only 10-15 years ago. When it affects someone, the person starts having bouts of insomnia at first and then they aren’t able to sleep at all. Hallucinations, delirium, and confusional states occur and a person usually dies within 18 months from the first insomnia. 

The disease is caused due to a defective gene and the people having it start seeing symptoms from the age of 30 (never at an early age). It has been believed to have originated from an Italian man in the year 1765 (not necessarily).

Symptoms in detail

  • For the first four months there is an onset of insomnia and the person starts getting panic attacks and unfounded phobias.
  • For the the next 5 months the hallucinations become severe.
  • In the next 3 months, rapid weight loss and serious deterioration of mental ability happens,
  • Next comes dementia, unresponsiveness, and may be death.

[A list of couple of people who never slept]

Here’s a 10 minute documentary which discusses FFI in detail.

[Everything else you need to know about it]

The Natural Segmented Sleep

By Anupum Pant

Background

The light bulb changed everything. Before it came, when the only practical sources of artificial light were candles & lamps, people did not often use candles to stay awake at night. These sources of artificial light costed a lot more per lumen hour. They were not always used. They were used only when artificial light was totally necessary. Normally, as the sun went down, people preferred sleeping. As bulbs came, they transformed the way we slept. Or, so argued the historian A. Roger Ekirch.

In his detailed published anthropological work – At Day’s Close: Night in Times Past – he mentions that the eight-hour single block of sleep is a recent change in our sleeping schedule. For many many years more than we’ve slept for eight hours in the night, our ancestors had practised a very different kind of sleep schedule which became the natural way of sleeping for humans. It was a segmented sleep.

The schedule went like this…

When the sun went down, there was more or less no artificial source of light. Due to this, our ancestors could do nothing useful. Bored with inactivity, they slept. Then somewhere in the mid-night, they woke up. For an hour or so, they remained awake and went back to sleep again till the morning.

The time for which these people remained awake, was probably the most relaxing and most calm time of their lives. Due to increased levels of pituitary hormone prolactin, people felt a lot at peace during this hour. During this time, people liked involving themselves in some kind of activity. Some preferred reading, others wrote. Some smoked, others visited their friends. And so on… The point is, people found themselves replenished during this time. It was apparently blissful.

This pattern of sleep became a natural way for us humans. Turns out, the eight-hour block of sleep is not the way we always used to sleep!

This sleep pattern has been observed to come back to today’s humans when they were completely deprived of any artificial light. This can be seen in the famous experiments of a psychiatrist, Thomas Wehr.

End

That waking hour of bliss – a fact of life before the industrial revolution came – was probably a period which I feel, needs to come back to cure the modern world’s rising anxiety, stress, depression, alcoholism and drug abuse.

Some scientists believe that if you give your bodies a chance, they’d go back to a segmented sleep pattern. This is also bolstered by Wehr’s experiments. While others prescribe you sleeping pills if you tell them you wake up at night for an hour or so.

Just for the record, I’m writing this at 2:30 AM. I just woke up, and I’m off to sleep again.

[Read more]

[Mastering Biphasic sleep] A detailed blogpost on the experience by Jayson Feltner…

World’s Most Relaxing Music and a Trick to Waking Up Happy

By Anupum Pant

Warning: I like to boast in public because it helps me stick to my resolutions better. Following is a paragraph that brags a bit, so please understand…

Phew! It’s been 179 days since I started this website and there isn’t a single day I’ve missed writing something here. Some days the articles were good, other days they were awful. Good or not, at least I slept a little smarter everyday. As a result, I have documented 179 good pieces. You can check them in the archives right now. Be my guest and since it is sunday, take some time to read through some of them, find mistakes, comment etc.This, thankfully, is the 180th article that is being written on the 180th day. That’s pretty huge for me. I’ve never done something this big ever in my life before. Trust me, it is a very tough commitment. If you wish to, acknowledge it in the comments. It will mean a lot to me.

However, today due to some other important work, my article writing ritual got delayed (happens a lot), and now it’s more than an hour past midnight. Thanks to my public boasting, I will still have to keep up. No sleeping before I write something. Or, I will simply have to get shamed in public (if someone even keeps a track of my progress). Probably my sleep will have to suffer today. So I thought, to sleep efficiently, let me learn a bit about sleep!

59 Seconds again!

And as always, the YouTube channel 59 seconds came to my rescue. I love the channel so much, I’ve mentioned it in at least 5 different posts before.

Anyway, the host, Richard Wiseman has a new book in the market – Night School: Wake up to the power of sleep. It talks about the science of sleep. Whenever he has a new book, there are a few interesting videos that come up on his channel that share a very cool tidbit from the book. The book is definitely on my read list, but will have to do with a related video for now.

World’s Most Relaxing Music

One of the videos this time is one hour-long and plays a scientifically constructed music that according to the professor is the world’s most relaxing piece of music. If you keep playing it in the background while sleeping, it will help you sleep better. I’ve tried this one when I took a nap in the afternoon one day. I can vouch for it. I actually had a very relaxing nap that time.

The tune is especially relaxing because, with a 90 BPM tempo and notes moving from low to high, it is scientifically designed to help you fall asleep. Here is the piece. Play it and have a good sleep.

While this would help me fall asleep, tonight I won’t have a problem with falling asleep. As I’m tired, I’d fall asleep easily. What I’m worried about is that I might get less sleep (it really doesn’t matter, I can just wake up late tomorrow). So, here is something from the same channel that, even with a shorter sleep span, would probably help me wake up happier tomorrow.

The 90-Minute rule

During our sleep, we have these cycles where our brain takes us from light sleep to deep sleep and then to a dream state. These three states make one cycle and it takes about 90 minutes to complete a cycle. If you happen to wake in the middle of a cycle, you’d wake up cranky. The trick to waking up happier is to wake up when one of this cycles is complete. There are of course apps on the Play store that help you achieve that, but I don’t have an android phone. So here is what I can do.

I can plan an alarm in a way that I complete several 90 minute cycles and wake up at the end of the last cycle. For that, if I plan to fall asleep at 2:30 AM, to complete a fair 6 hour sleep, I’d have to put an alarm for 8:30 AM. At 8:30, I’d have completed 4 cycles.

Except that these cycles don’t last for exactly 90 minutes. Some times they are more than that, other times they last for a lesser time. Still, by measuring my sleep period in 90 minute chunks, I can increase the probability of me waking up happier. Here is the video where Richard explains this…

Hit like if you learnt something today.

Flynn Effect – IQ Test Scores say We Are Getting Smarter Every Year

By Anupum Pant

My Opinion of the IQ tests

I don’t like IQ tests (WAIS, WISC, etc). Why?

Well, IQ tests are designed with an assumed definition of the word “intelligence”. They assume that “intelligence” can be estimated by measuring how closely a person thinks like the other “intelligent” people (probably the ones who design the test). IQ tests measure general Intelligence, not “intelligence”. However, today general intelligence and intelligence are used interchangeably by most of us.

IQ tests are standardised tests that give you standardized test scores which merely indicate how well you would perform at other standardized tests (academic performance). Also, these tests are not an indicator of how well a person would do in his/her life.

IQ tests assume that General intelligence and Intelligence are the same things, or this is what the society has come to believe. To them, the other sub-intelligence types like interpersonal intelligence, intra-personal intelligence, musical intelligence, creativity, memory etc. mean nothing.

I think, intelligence is a much more complex quality than what IQ tests assume it to be. Quantifying intelligence is hard and presently no test does it properly; probably no test ever will…

For instance, the Megasavant, Kim Peek (Rainman) scored a below average (87 points) on general IQ tests. Agreed, he couldn’t button up his shirt, but he could speed read a book in about an hour and remember almost everything he had read. Besides, he could accurately recall the contents of at least 12,000 books which he had read in his life. And yet, this incredible ability meant nothing to the IQ tests. IQ tests looked at him as a guy with just a below-average IQ.

However, I’m not here to debate on IQ tests today. Let’s take it to the comments section. Tell me what do you think about these tests.

I like it or not, I can’t deny the fact that it is a world standard. And there is definitely a solid reason for that. So let’s just learn something about these tests…

The Flynn effect

Did you know, the IQ test scores are not absolute. The score you get is adjusted in a way that keeps the average IQ at 100 and also ensures that 2/3 people lie in an IQ band of 85-115 points.

But that is what IQ tests and scores are based on, so many people probably know that. There is one other thing you almost certainly did not know…

The WISC test: One of the widely used IQ test is called WISC (Wechsler Intelligence Scale for Children). It started in the year 1947, and to ensure that the average IQ remains 100, it has been recalibrated 3 times in the 70s, 80s and the 2000s decade. Today WISC IV is used.

Had our grandparents taken the present WISC IV test about a century back, they would have probably scored 70 points on an average. That would have classified them as mentally retarded! Clearly, we have become smarter. Or what?

Yes, in fact the constant increase in this average IQ test scores has been observed for a long time by scientists. They have measured a gradual rise of 3 points every decade and this effect is called Flynn effect. And that is the reason the test has to be recalibrated regularly – to keep the average at 100 points. Is this evolution doing its work?

Why does it happen

Frankly, no one knows for sure. Like the theories that offer explanation on what sleep exactly does to our brains, even Flynn effect has a couple of possible explanations. Three of the most plausible ones are these:

  1. “Better” schooling or in other words better training  at schools which makes students get familiar with the IQ test pattern, is one explanation. Our schools have evolved to impart education in a form that helps a kid do better at IQ tests. This is pretty clear from the way our present education system doesn’t give much importance to creativity, just like IQ tests don’t…although it beats me, why memory is given a substantial weight-age at schools.
  2. Improved nutrition is another explanation. Most certainly, excluding fast foods and other such foods, we eat better things than what our grand-parents used to. The inclusion of iodine in common salt is one such example. Also, parents these days ensure that the children in their formative years get the best nutrition – exactly at the time when the brain forms most connections. That could have clearly helped us get smarter.
  3. Some researchers have a different take on how better education and nutrition has helped us get smarter. They suggest that the better lifestyle, education and nutrition has had an effect on our IQs by reducing the intensity of infectious diseases.

What do you think? Do you agree with the IQ test system. Do you think it isn’t just a social phenomena? What else could be the reason that we are getting smarter? Tell me in the comments.

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Darkness Is Good For You

By Anupum Pant

It is astounding how the tiniest things can affect your life greatly. Who would have thought that sleeping with lights on can change you into a completely different person, over time?

Sleeping with lights on, or simply not getting enough exposure to darkness can have long-lasting effects. Darkness is good for you.

Melatonin – The Darkness Hormone

Melatonin is a hormone found in all living creatures from the most basic ones to humans. Melatonin is produced in the pineal gland (a part of the brain), by the retina, lens and GI tract. Production of melatonin is influenced by the information received from the retina about the daily pattern of light and darkness. It is primarily secreted when the information of “darkness” is obtained by the gland.

Its Effects

Its levels vary in a daily cycle. In humans, it plays a role in the regulation of several biological functions. Three of its functions we are interested in here are – its effect on out mood, performance and aging process.

Aging, behavior and memory effects:
According to one study, in mice that were aged artificially, Melatonin had immense anti-aging effects. In a similar study, the combined effect of physical exercise and increase in of Melatonin concentration led to improvements in behavior, learning and memory.

Studies on humans have also produced results on similar lines. The hormone’s effect on mood, performance, memory and visual sensitivity were assessed among 14 healthy men in a study carried out at MIT. It was found that externally administered Melatonin had a significant but short acting sedative-like effect on humans. In terms of mood, it had a calming effect.

Anti-Cancer effects:
Melatonin causes cancer cells to self-destruct. The hormone also boosts your production of substances that make your immune system stronger. As a result, your system gets better at identifying and attacking mutated cells that lead to bad cancer.

Other effects:
Melatonin’s effect is not just limited to that. It plays a great role in decreasing Heart Diseases, Headaches, Diabetes and Osteoporosis too. And more…

Improving your Melatonin production

  • Avoid screen time during the last few hours of your day before going to bed.
  • Avoid using any sort of night-light or bed-side lamp. Sleep in complete darkness.
  • Avoid waking up abruptly due to loud alarms or bright light. Use a crescendo for alarms.
  • Sleep away from your phone.
  • Maintain a set light and dark, wake and sleep rhythm.
  • Most important of all, to optimize the production of this hormone, you need exposure to bright sunlight during the day. Unlike what just-the-headline suggests, it is important to note that you are not doing yourself any good by lying in darkness all the time. There has to be a continuous rhythm of light and darkness.
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A Bat’s Inverted Sleep Position

by Anupum Pant

I have written about sloths in the past. In that post, we appreciated the way their bodies are engineered to stay inverted for most of their lives. It turns out, a bat’s body is designed (rather evolved) in a similar way, which enables them to relax and sleep upside down. In this post, I would like to discuss – why did they evolve this way and how do they do it?

If you are interested to know more about bats, you will definitely like this post from the archives. [Bats can See]

How can bats manage to sleep like this?

Humans sleep in a horizontal position, cows sleep with their eyes open, horses sleep in a standing position, and of course, bats sleep in an inverted position. What makes an animal sleep in the position they do, is basically their anatomy – the way their bodies are designed. While sleeping upside down might seem as an anomalous behavior to us, it is a normal position for the bat’s body. Like we don’t exert energy when we are lying down, bats’ bodies don’t consume extra energy for hanging down like that.

Firstly, a bat’s claw is like a hook. A better way to understand why this helps is, to look at a converse behavior – the way a human hand works. We use up energy to contract tens of muscles and make up a hook with our fingers; this is not a normal state of our hand. Also, our relaxed hands are open where we don’t exert any energy and we sleep with our hands in that position. A bat’s claws are designed in a completely inverse fashion; they are hooked in the normal position. They don’t take up energy to make them into hooks, they are like that. And they sleep like that – which enables them to hang without using energy.
So, unlike our hands, a bats’ closed fist is their relaxed position. They have to contract tendons and use energy to open them up. This anomalous talon design allows them to hang in a relaxed position.

Bat's Talons - Normal position

Secondly, unlike every other bird, a bat can’t take off from an upright position, or from the ground. They have to be inverted to start flying. This is because they have relatively weaker wings which can’t make them fly from a stationary position. Think of an X-51A Waverider, which has to be carried on a B-52 plane and dropped down to start a flight. They drop down for a very small amount of time and beat their wings vigorously to start a flight. Since, they have to wake up inverted to go flying and catch a meal, they go to sleep like that.

Why did they evolve this way?

They’ve evolved this way to simply stay away from the predators:

  1. By hiding up in a place where not many predators would look – under a bridge, roof of the cave and dark tree canopies. Also, at places like these, they don’t have to compete with other birds for a place.
  2. And by escaping quickly in case of an attack by attaining instant flight [see above].

The Purpose of Sleep – Theories

by Anupum Pant

Did you know?

  • You can live longer without food than you can live without sleep.
  • On an average, a person sleeps for 1/3rd of his life. That means if you are 30 years old, you’ve slept for 10 years already.
  • The world record for the longest span remaining awake is 11 days. The record was set by 17-year-old Randy Gardner in 1964 when he was awake for 264 hours and 12 minutes. (Don’t try this)
  • If it takes you less than five minutes to fall asleep then very likely you are sleep deprived. It should take about 10 minutes normally.
  • You can lose up to 2 grams every minute while sleeping. That comes to about a lost Kilogram at night.

What is Sleep?

Everybody sleeps. On an average, everyday, a bat sleeps for 15 hours while just 3 hours are enough for a Horse to feel rested [How much do animals sleep – chart]. Dolphins can sleep with half of their brains active and even the smallest of worms need sleep. But, till date, scientists haven’t been able to reach a consensus on why we actually do it?

Sleep can be understood as a life sustaining activity. It can be compared to another of our important activity – eating. These strongest of the human urges – eating and sleeping – serve a nearly common purpose – quell the urges; just as eating relieves hunger, sleeping relives sleepiness.

While it is true that we may have not been able to spot the primary purpose of sleep, years of research hasn’t gone wasted. With time, we have learnt a lot more about sleep than we used to know 50 years back. There have been hundreds of practical and impractical theories on why we sleep. I’ve mentioned a few of the realistic ones here.

Purpose of Sleep – Theories

Inactivity Theory:

According to this old theory, sleep evolved out of the need to be safe. It suggests that inactivity at night is an adaptation that serves as a survival mechanism. It functions as an activity which would keep an animal safe during the time it is most vulnerable e.g. Humans are vulnerable at night because they don’t see well in dark.

This theory is easily countered using the argument: Being conscious and still, is much better way to stay safe than lying unconscious and still.

Energy Conversation Theory:

It suggests, the main function of sleep is to reduce the demand and consumption rate of energy at times when searching for food isn’t an efficient option. Some believe, that this theory is a part of the inactivity theory. But, unlike the inactivity theory, this theory has been bolstered by various experiments which prove that the consumption of energy is reduced when an organism sleeps.

Restorative theory:

It explains sleep as an opportunity for a body to rejuvenate in terms of muscles, tissues, proteins, cells and growth hormones. Also, during sleep, the body clears an accumulated molecule called adenosine from the system, and makes us feel alert when we wake.

A recent study also seems to support the restorative theory in a fresh manner. It says, brain accumulates toxins [like beta amyloid] while it is awake. The concentration of such toxins keeps increasing during waking state. The study observed an increased activity of spinal fluid being pumped into the brain in rodents (hasn’t been studied on humans yet). This spinal fluid functions as a medium to pump out toxins from the brain. This theory could be a breakthrough in the study of causes and prevention of Alzheimer’s as it is known that toxins like beta amyloid cause the disease in humans [How beta amyloid causes Alzheimer’s].

Brain Plasticity Theory:

According to this, sleep plays a critical role in brain development. Infants (age when the brain develops the most), for example, sleep for about 13 – 14 hours every day. On the other hand, the poor ability to learn and perform tasks due to the lack of sleep explains the role of sleep in adults. Since, It has been proven that brain is highly active during sleep, this theory remains the most plausible one in being able to state one of the functions of sleep.