Love to Dream: What Happens to Your Brain When You Sleep
Do you love to dream? Do you often wonder what your dreams
mean? Do you wish you could remember them better? If you answered yes to any of
these questions, then this blog post is for you!
Dreaming is one of the most fascinating and mysterious aspects
of human experience and most of us love to dream. We spend about a third of our
lives sleeping, and most of that time we are dreaming. Sleep is one of the most
essential and mysterious aspects of our lives but we still don't fully
understand why we need it and what happens to our brains when we do it. So, love
to dream has so many effects on us. In this blog post, we will explore some of
the fascinating facts and latest scientific theories on
the neuroscience about sleep and dreaming, and how they affect our health,
memory, creativity, and emotions. I will also share some tips and tricks on how
to improve your dream recall and lucidity, so you can enjoy your dreams more
and learn from them.
 |
| Dreaming is one of the most fascinating and mysterious aspects of human experience and most of us love to dream. |
Most of us love to dream and dreaming is a state of consciousness that occurs during certain stages of sleep, especially rapid eye movement (REM) sleep. REM sleep is characterized by high brain activity, rapid eye movements, and muscle paralysis. During REM sleep, we experience vivid and often bizarre dreams that can feel as real as waking life.
Dreaming is not limited to REM sleep, though. We can also dream during non-REM (NREM) sleep, which is divided into four stages of increasing depth. NREM dreams tend to be less vivid and more realistic than REM dreams, and they are often related to our daily lives and memories.
II. Sleep significance:
Sleep is a vital process for our health and well-being. It
helps us regulate our mood, memory, learning, immune system, metabolism, and
more. But sleep is not a passive state of unconsciousness. Rather, it is an
active and dynamic process that involves different stages and cycles. For
example, some studies have shown that dreaming can enhance memory
consolidation, creativity, and emotional regulation. On the other hand, some
people may experience nightmares, lucid dreams, or sleep paralysis, which can
be distressing or frightening.
III. Sleep cycles and stages:
When we sleep, we go through different cycles and stages that
last about 90 minutes each. During sleep, the body goes through multiple sleep
cycles. Each cycle consists of four stages: three stages of non-rapid eye
movement (non-REM) sleep and one stage of rapid eye movement (REM) sleep. A
person will cycle through the stages of non-REM and REM sleep 4–6 times per
night, on average[12].
According to Medical News Today website, here is what happens
during each stage of the sleep cycle -
1. Stage 1:
This is the lightest stage of non-REM sleep.
During this stage, the heart rate, breathing, eye movements, and brain waves
slow down. The muscles also relax, although they may twitch occasionally. This
stage is short and lasts for around 1–5 minutes[12].
2. Stage 2:
This is a period of deeper non-REM sleep,
where the muscles relax further, eye movements stop, and body temperature
drops. This stage lasts for around 25 minutes during the first sleep cycle of
the night and accounts for more than 50% of sleep in adults[12].
3. Stage 3:
This is the deepest stage of non-REM sleep
and the hardest to awaken from. During this stage, heart rate, breathing, and
brain waves become regular. A person will experience the deepest sleep during
the first half of the night. With each sleep cycle, the amount of deep sleep
decreases[12]. Stage 3 of the sleep cycle, also known as N3 or
slow-wave sleep, lasts for 20 to 40 minutes [13]. Stage 4 of the sleep cycle is
now combined with Stage 3 and is referred to as stage N3[14]. Sleep stages
occur in cycles lasting 90 to 120 minutes each[14].
4. Stage 4
(REM Sleep):
The
last stage of the sleep cycle is REM sleep. During this stage, the eyes move
quickly and rapidly from side to side. Breathing quickens and becomes more
erratic. Other vital signs, such as blood pressure and heart rate, become less
regular. REM is the sleep stage most associated with dreaming[12].
IV. Why do we dream?
The exact function and purpose of dreaming is still a matter
of debate among scientists and philosophers. There are many theories and
hypotheses that try to explain why we dream, but none of them can fully account
for all the aspects and phenomena of dreaming. Some psychologists believe that
dreams are a way of processing our emotions, thoughts, and experiences from the
day. They may reflect our subconscious fears, desires, conflicts, or wishes.
Some neuroscientists believe that dreams are a result of random neural activity
in the brain during REM sleep. They may have no meaning at all, or they may be
influenced by external stimuli such as sounds or smells. Some researchers
believe that dreams are a way of enhancing our creativity and problem-solving
skills. They may help us find new connections or solutions that we may not have
considered while awake.
V. Scientific
Theories on the Neuroscience About Sleep and Dreaming:
Below listed are some of the most popular and influential theories:
·The
activation-synthesis theory:
This theory proposes that dreaming is a
by-product of random neural activity in the brainstem during REM sleep. The
cortex tries to make sense of this activity by creating a coherent story out of
it, resulting in a dream. The activation-synthesis theory is a
neurobiological explanation for the genesis of dreams first proposed in the
late 1970s by J. Allan Hobson and Robert McCarley[1]. According to their
theory, dreams are an attempt by the brain to make sense of neural activity
which occurs while people sleep[2].
· The
memory consolidation theory:
This theory suggests that dreaming is a way
of processing and integrating information from the day into our long-term
memory. Dreaming helps us sort out what is important and what is not, and
strengthens our neural connections. Memory consolidation theory is one of the
oldest theories of memory formation, dating back to Muller and Pilzecker
(1900), over 100 years ago. The theory states that memories are vulnerable to
forgetting until they are consolidated[3].
· The
emotional regulation theory:
This
theory argues that dreaming is a way of coping with negative emotions and
stress. Dreaming allows us to express and resolve our feelings in a safe
environment, and helps us restore our emotional balance. According
to some research, dreaming during REM sleep may have a pivotal role in
emotional regulation and emotional memory consolidation[4]. The emotional
regulation dream theory suggests that the function of dreams is to help us
process and cope with our emotions or trauma in the safe space of slumber.
Research shows that the amygdala, which is involved in processing emotions, and
the hippocampus, which plays a vital role in condensing information and moving
it from short-term to long-term memory storage, are active during vivid,
intense dreaming. This illustrates a strong link between dreaming, memory
storage, and emotional processing[5].
· The
problem-solving theory:
This theory claims that dreaming is a way of
exploring and testing possible solutions to our problems and challenges.
Dreaming enables us to access our creativity and intuition, and to think
outside the box. The problem-solving theory of dreaming suggests that dreaming
can help us solve problems that we are unable to solve while awake. According
to this theory, dreaming allows our brains to think in a different
neurophysiologic state, which can help us find solutions to problems that our
waking minds have become stuck on[6]. Some researchers have found that dreaming
can enhance creativity and problem-solving by allowing our brains to fuse and
blend memories together in abstract and highly novel ways[7].
· The
evolutionary theory:
This theory maintains that dreaming is a way
of preparing ourselves for potential threats and opportunities in our
environment. Dreaming simulates scenarios that we might encounter in reality,
and helps us rehearse our responses and skills. The evolutionary theory of
dreaming suggests that dreaming has an adaptive function and has evolved to
serve a specific purpose. One such theory is the threat simulation theory,
which proposes that dreaming allows us to simulate threatening events and
practice our responses to them, providing an evolutionary advantage[8]. Another
theory suggests that dreams reflect a more general virtual rehearsal mechanism
that is fitness-enhancing and has played a role in the development of human
cognitive processes[9].
VI. How can we improve our dream recall and lucidity?
There are several ways to improve dream recall and lucidity. Below
listed are the methods to improve dream recall-
1. Develop a healthy bedtime routine: There are two primary
types of sleep: non-REM and REM. A healthy bedtime routine can help improve the
quality of both types of sleep .
2. Take time to meditate daily: Many of the benefits that the
body receives during sleep can be duplicated with 15-30 minutes of daily
meditation[11]
3. Train the brain: Training the brain to remember dreams can
help improve dream recall[11] .
4. Discover your patterns: Understanding your personal dream
patterns can help you better remember your dreams[11].
5. Recreate your dreams: Recreating your dreams through
writing or drawing can help improve dream recall[11].
6. Talk about your dreams with others: Discussing your dreams
with others can help improve dream recall[11] .
7. Stabilize your GABA levels: Stabilizing your GABA levels
can help improve dream recall[11] . One way to stabilize GABA levels
to help in dream recall is to follow a healthy lifestyle and include foods like
walnuts, broccoli, celery, salmon, and coconut oil[11]. GABA is a
neurotransmitter that blocks impulses between nerve cells within the brain[11].
However, there are some factors that can influence dream
recall positively or negatively, such as:
- Sleep quality and quantity: Getting enough sleep (7-9 hours
per night) and following a regular sleep schedule can improve both dream recall
and lucidity. Sleeping in a comfortable, dark, quiet, and cool room can also
help.
- Dream journaling: Writing down your dreams as soon as you wake up can boost your dream recall significantly. Keeping a dream journal can also help you identify patterns and themes in your dreams, and increase your chances of becoming lucid. Dream journaling is the practice of keeping a record of your dreams. Many people use a dream journal to aid lucid dreaming. Writing down your dreams forces you to recall them, which is thought to help your brain become more aware of dreaming[16]. Keeping a dream journal can help you remember what your dreams are about and improve your memory in general. It can also help you better understand your emotions and thoughts, including how your dreams affect them[16]. To keep a dream journal, keep a notebook and pen beside your bed and write down your dream as soon as you wake up.
- Reality testing: Checking whether you are awake or dreaming several times throughout the day can train your mind to question your reality more often. This can lead to more frequent lucid dreams, especially if you perform reality tests in your dreams as well. Reality testing, also known as reality checking, is a form of mental training that increases metacognition by training your mind to notice your own awareness. It is a technique used in lucid dreaming to help train your mind to recognize its own consciousness[15]. To enhance your metacognition, you can do reality tests while you’re awake. To try reality testing, follow these steps several times a day: Ask yourself, “Am I dreaming?” Check your environment to confirm whether you’re dreaming. Notice your own consciousness and how you’re engaging with your surroundings[15].
- Mnemonic induction: Mnemonic Induction of Lucid Dreams
(MILD) is a technique developed by Dr. Stephen LaBerge of The Lucidity
Institute. It involves training yourself to increase your self-awareness,
making it easier to recognize when you are dreaming. Repeating a phrase or
intention before falling asleep can increase your motivation and focus on
dreaming. For example, you can say to yourself "I will remember my
dreams" or "I will become lucid in my dreams". It basically
involves lucid affirmations where before going back to sleep, develop the
intention to remember that you are dreaming by repeating a phrase such as
"The next time I'm dreaming, I will remember that I'm dreaming"[17].
- Wake-back-to-bed: Waking up after 4-6 hours of sleep,
staying awake for 15-30 minutes, and then going back to sleep can induce lucid
dreams more easily. This technique takes advantage of the fact that REM sleep
becomes longer and more intense in the second half of the night. The Wake
Back to Bed (WBTB) technique involves briefly interrupting your sleep during
the night to enhance dream recall. By setting an alarm to wake you up during a
REM cycle (typically 4-6 hours after falling asleep), you increase the
likelihood of remembering your dreams, as you’ll be closer to the actual dream
experience[18]. The awake period can be used to set intention and prepare for a
lucid dream[19].
Conclusion:
Dreaming is a wonderful gift that
we all have. It allows us to explore our inner worlds, express our emotions,
solve our problems, learn new things, and have fun. Whatever the purpose or
meaning of dreams may be, they can reveal a lot about ourselves and our inner
world. They can also inspire us to pursue our goals, express our feelings, or
explore new possibilities. So next time you go to bed, don't forget to love to
dream!
FAQ:
Q1. What are the three purposes of dreams?
Ans. Dreams are fascinating phenomena that occur during sleep. They may have different functions and meanings depending on the theory and perspective. Here are three possible purposes of dreams based on some of the prominent dream theories-
· Dreams
help consolidate memories and learning. They may strengthen memory and
informational recall by reprocessing and storing important information from
waking life.
· Dreams
process emotions and feelings. They may help manage emotions by rehearsing and
exploring different emotional scenarios and contexts.
· Dreams
express our deepest desires and fears. They may reveal our unconscious wishes,
motivations, and conflicts by using symbols and metaphors.
Q2. Are there three types of dreams?
Ans. Dreams are fascinating phenomena that occur during sleep.
They can be categorized into three types: lucid, non-lucid and nightmare. Lucid
dreams are those in which the dreamer is aware that they are dreaming and can
control some aspects of the dream. Non-lucid dreams are those in which the
dreamer is unaware that they are dreaming and cannot influence the dream.
Nightmare dreams are those in which the dreamer experiences intense fear,
anxiety or distress and may have difficulty waking up.
Q3. Can dreams cause feelings?
Ans. Dreams can involve images, sounds, emotions, and thoughts
that may or may not relate to our waking life. Some researchers believe that
dreams can influence our mood and emotions, while others argue that dreams are
just random and meaningless.
One possible way that dreams can cause feelings is by
activating the same brain regions that are involved in emotional processing
when we are awake. For example, a study by Nielsen and colleagues (2018) found
that dreams with negative emotional content were associated with increased
activity in the amygdala, a brain structure that plays a role in fear and
anxiety. Another study by Scarpelli and colleagues (2019) found that dreams
with positive emotional content were associated with increased activity in the
ventromedial prefrontal cortex, a brain structure that is involved in reward
and happiness.
Another possible way that dreams can cause feelings is by
affecting our memory and learning processes. Some researchers suggest that
dreams help us consolidate and integrate information that we have learned
during the day, and that this can influence our emotions and attitudes. For
example, a study by van Rijn and colleagues (2015) found that dreaming about a
stressful event reduced the emotional impact of the event when participants
woke up. Another study by Payne and colleagues (2012) found that dreaming about
a positive event enhanced the positive affect of the event when participants
woke up.
Therefore, dreams can cause feelings in different ways,
depending on the content and quality of the dream, as well as the individual
characteristics of the dreamer. However, more research is needed to understand
how and why dreams affect our emotions, and what implications this has for our
mental health and well-being.
Q4. Can dreams affect you mentally?
Ans. Dreams are a natural phenomenon that occur during sleep.
They can reflect our emotions, memories, thoughts, and desires. Dreams can also
influence our mood, behaviour, and mental health. Some studies have shown that
dreams can help us process information, cope with stress, and enhance
creativity. However, dreams can also cause negative effects, such as
nightmares, anxiety, and confusion. Therefore, it is important to pay attention
to our dreams and understand what they mean for us.
References:
(1) Activation-Synthesis Theory | What is the Cognitive Theory
of Dreaming ....
https://study.com/learn/lesson/activation-synthesis-theory.html Accessed
02/05/2023.
(2) Activation Synthesis Dream Theory Explained - HRF.
https://healthresearchfunding.org/activation-synthesis-dream-theory-explained/
Accessed 02/05/2023.
(3) Memory Is About Context, Not Consolidation | Psychology
Today. https://www.psychologytoday.com/us/blog/searching-representations/201912/memory-is-about-context-not-consolidation
Accessed 02/05/2023.
(4) The Functional Role of Dreaming in Emotional Processes.
https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00459/full Accessed
02/05/2023.
(5) Why Do We Dream? Top Dream Theories - Verywell Mind.
https://www.verywellmind.com/why-do-we-dream-top-dream-theories-2795931
Accessed 02/05/2023.
(6) Dreams and creative problem-solving - PubMed.
https://pubmed.ncbi.nlm.nih.gov/28640937/ Accessed 02/05/2023.
(7) Why Your Brain Needs to Dream | Greater Good. https://greatergood.berkeley.edu/article/item/why_your_brain_needs_to_dream
Accessed 02/05/2023.
(8) An Evolutionary Theory of Dreaming | Dream Studies Portal.
https://dreamstudies.org/an-evolutionary-theory-of-dreaming/ Accessed
02/05/2023.
(9) The Role of Dreams in the Evolution of the Human Mind.
https://journals.sagepub.com/doi/full/10.1177/147470490500300106 Accessed
02/05/2023.
(10) Why Your Brain Needs to Dream | Greater Good. https://greatergood.berkeley.edu/article/item/why_your_brain_needs_to_dream
Accessed 02/05/2023.
(11) How to Improve Dream Recall, Clarity, and Colorfulness [7
Tips]. https://meditationbrainwaves.com/improve-dream-recall/ Accessed
03/05/2023.
(12) Sleep cycle stages: Chart, durations, and how to improve
sleep. https://www.medicalnewstoday.com/articles/sleep-cycle-stages Accessed
03/05/2023.
(13) Stages of Sleep (REM and Non-REM Sleep Cycles) - Simply
Psychology. https://www.simplypsychology.org/sleep-stages.html Accessed
03/05/2023.
(14) The Stages of Sleep: What Happens During Each -
Healthline. https://www.healthline.com/health/healthy-sleep/stages-of-sleep
Accessed 03/05/2023.
(15) Lucid Dreaming: Techniques, Benefits, and Cautions -
Healthline. https://www.healthline.com/health/healthy-sleep/how-to-lucid-dream
Accessed 03/05/2023.
(16) How To Keep a Dream Journal: Tips, Examples and Templates
- Penzu. https://penzu.com/dream-journal Accessed 03/05/2023.
(17) Want to control your dreams? Here's how you can -
University of Adelaide. https://www.adelaide.edu.au/news/news95682.html
Accessed 03/05/2023.
(18) How to Remember Your Dreams: Techniques for Improved
Dream Recall. https://www.unravelingdreams.com/how-to-remember-your-dreams/
Accessed 03/05/2023.
(19) Wake Back to Bed Technique WBTB « You Can Lucid Dream.
https://www.youcanluciddream.com/technique/926/wake-back-to-bed-technique-wbtb
Accessed 03/05/2023.