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  • Home
  • Color & Perception
    • CHROMA Topics
    • Color Spectrum - Light is Energy
    • Color in Light
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    • Why does paint fade?
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    • Color Phenomena
    • Color Perception is Individual
    • Color In Fashion
    • Color for your home
    • Color in Space
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    • Synesthete Deborah Borrowdale-Cox
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    • Blue Light Dimming Apps
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    • LED TM-30
    • LED Kelvin Color
    • LED LPW
    • LED Flicker
    • LED Glare
    • OLED - Organic LED
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    • Lighting with Daylighting
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Day Light & Dark Night

Dreams & Second Sleep

​Disclaimer - Not intended for medical advice, consult your doctor.

Dreams & Second Sleep - Learning Objectives

  • What are the two phases of sleep?
  • Are there different dream phases?
  • Why is Dark Night important?
  • What to do if you wake in the night and cannot go back to sleep?
  • How to benefit from your hypnogogic zone?
  • More dreaming help.

We sleep in two phases.

Our sleep is divided into two halves, depending on the person, your pattern may differ.  Mine is to sleep for three hours, then sleep for another five hours.
  • Your first sleep - around half the night - is when your body heals. This break in sleep is a natural time for your body to signal you to get up and use the bathroom.
  • Your second sleep - the second half of night - is when your mind heals and dreaming takes place.

Trouble Sleeping

One of my best friends, Jane Carleton, is a dream expert, here is one of her letters to me.

Dear Trish,
I didn't realize you have had frequent trouble sleeping! I'm sorry!

Did you know that research shows the habit of sleeping 8 hours is fairly recent, and that for eons the usual sleep pattern was to have two periods of sleep in the night, punctuated by a period of rest or quiet activity in between? There are many historical references to the "first sleep" and the "second sleep" as the norm. Check out this article...it's very interesting. http://www.bbc.com/news/magazine-16964783

I do not go on the computer for at least an hour or two before bed. I don't check emails on my phone, etc.  It is too stimulating...one reason:

Research also shows we have two biological rhythms regulating sleep and wakefulness.  There is an upsurge of one of these cycles in most people around 9:00pm and if you let yourself get activated by stimulus at that time, it will charge up. . If you don't, the cycle will remain more dormant. 

A fabulous book about sleep in by sleep researcher William Dement, MD, "The Promise of Sleep", http://www.amazon.com/Promise-Sleep-Medicine-Connection-Happiness/dp/0440509017/ref=sr_1_1?s=books&ie=UTF8&qid=1406758024&sr=1-1&keywords=william+dement

Another idea is to not watch TV in bed before trying to sleep. Same reason.  Make bedtime all about rest, peace, reading, and being deliciously cozy.  Don't do work in your bedroom either.  Make it a sanctuary, not a place of thinking, planning, etc...

It takes about a month to create a new habit; you know that.

Reading in bed always makes me sleepy.

If you can't fall asleep, don't fight it...use that time to play in the hypnogogic zone, a highly creative state, a thin layer of consciousness between being awake and falling asleep.  It's a place that creative people have used to great success to find inspiration. Artists have been inspired by the visual nature of this zone. Lie comfortably and watch the squiggly lines, etc., just be present with what shows up...ideas, word, visions, bodily sensations. Don't force anything.  If a to-do list shows up, use your meditation skills to move those thoughts on and go back to breathing and resting in the zone.  This is a tool people who want to learn to do lucid dreaming and Tibetan lamas play with.  The idea is to be present and to try to sustain this zone.  It's not quite asleep and not quite awake.

I've also used a CD created to help support delta (the deepest) sleep: Delta Sleep System. You can listen to it here: https://www.youtube.com/watch?v=kqJbJHS2Rf4 It's meant to entrain the brain waves into deep sleep mode.
Love Jane [1]

Circadian Response Curve, blue light can keep you awake.

Use amber or red night lights so that at bedtime, or if you get up in the night, you will not trigger the 'wake up' circadian response with blue lights.
The sun plays an important role in our wake and sleep cycles, known as your Circadian Rhythm. See Circadian System for more information.
Picture

Dreams - You Decide the Ending

We all have experienced upsetting dreams, some more intensely than others.
Did you know you can write your own ending to your dreams?
For more advice on dreams, dreaming, and taming your scary dreams,

visit  Your Dreaming Self.   Jane E. Carleton, MA, GG

Footnotes

  1. Sleep expert  Jane E. Carleton, MA, GG shares some good sleeping advice.   http://www.yourdreamingself.com/

Photo Credits

Jane and Tiger, taming your scary dreams -  http://www.yourdreamingself.com/
Picture

Learn More

Circadian System

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  • Home
  • Color & Perception
    • CHROMA Topics
    • Color Spectrum - Light is Energy
    • Color in Light
    • Color in Nature
    • Color in Paint
    • Why does paint fade?
    • Color Names & Meanings
    • Color Phenomena
    • Color Perception is Individual
    • Color In Fashion
    • Color for your home
    • Color in Space
    • Color Blindness
    • Color Blind Interview
    • Synesthesia
    • Synesthete Deborah Borrowdale-Cox
    • Synesthete Stephen Orr, BH&G Editor
  • Circadian & Light for Health
    • Circadian & THERAPY Topics
    • Circadian Explained
    • Circadian Ganglion Cells
    • Circadian Melatonin
    • Circadian Animals
    • Circadian Research
    • Autism & Lighting for the Spectrum
    • Blue Light Dimming Apps
    • Red Night Lights
    • Vitamin D & Light
    • SAD - Seasonal Affective Disorder
    • Alzheimers and Light Therapy
    • Photosensitivity - Light Sensitive Drugs
    • Red Light Therapy
    • Sleep & Lighting
    • Dreams and Second Sleep
    • NASA - Lighting in Space & Undersea
    • Jet Lag
    • Sunglasses
    • Chakras
    • Crystals, Minerals, & Gemstones
  • Lighting Design
    • LIGHTing Design Topics
    • UV Germicidal Disinfection Light
    • LED Lighting Facts Card
    • CRI - Color Rendering Index
    • LED TM-30
    • LED Kelvin Color
    • LED LPW
    • LED Flicker
    • LED Glare
    • OLED - Organic LED
    • Human Centric Lighting
    • Lighting with Daylighting
    • Lighting for Healthy Buildings & Zero Net Energy
    • Lighting for Healthcare
    • Lighting for Horticulture
    • Lighting for Hospitality & LED Retrofits
    • Lighting for Museums
    • Lighting for Seniors & Low Vision
    • Lighting Design Tips & Codes
    • Parking Lot Lighting
    • Solar Lighting for Humanity & World Health
  • Dark Sky Topics
    • Dark Sky & Light Pollution
    • Dark Sky - Ecology of Night Lighting
    • Dark Sky - Turtle Safe Lighting
    • Landscape Lighting
    • LED Street Lighting Retrofit in Davis
    • Dark Sky Ordinances
    • Dark Sky & Astronomy
    • Dark Sky Reserves
  • Lighting Research & Books
    • Lighting Research
    • Lighting Publications
    • Lighting Education
  • ABOUT ChromaTherapyLight
    • About Topics
    • About Trish
    • Contact & Disclaimer
    • Social Media
    • Newsletter
    • Guidelines for Guest Writers
    • Site Map
  • Davis Insectary Garden
  • Santa Barbara Mesa Insectary Garden