ICD-9-CM_95.22 MeSH_D004585
LEOG REOG
EMG }}}
ECG/EKG }}}
ICD-9-CM_89.52 MeSH_D004562
SAO2
ICD-9-CM_93.08 MeSH_D004576 NAF THO ABD
EOG/E.O.G }}
THOUGHTS ON CYCLUS PRINT FROM THE THINK ON PAPER SERIES OF PROMOTIONS FROM NEW LEAF PAPER.
THE LOST ART OF SLEEP
The Cycle Of Rest And Renewal
COPYRIGHT Š 2012. NEW LEAF PAPER. All rights reserved. No part of this publication may be reproduced, stored in retrieval system, or transmitted in any form by any means electronic, mechanical, photocopying, recording or otherwise without permission of copy right holder.
THOUGHTS ON CYCLUS PRINT FROM THE THINK ON PAPER SERIES OF PROMOTIONS FROM NEW LEAF PAPER.
THE LOST ART OF SLEEP The Cycle Of Rest And Renewal
PREFACE CYCLUS PRINT PAPERLINE & THE HUMAN SLEEP CYCLE New Leaf Paper is pleased to present The Lost Art of Sleep, the first volume in The Modern Life Cycle Series, inspired by the Coated Fine Printing Paper, Cyclus Print. Human beings, like all of life, function on a sleep-wake cycle, or circadian rhythm (or biological clock). Due to the circumstances of today’s culture and pace, we no longer achieve quality sleep or adhere to our natural sleep cycle. Over decades of human evolution and technological advances, our patterns nosed health problems. Sleep is vital to life, yet little has been studied and understood about it. increases every second.
of greenhouse gases. The count
trees and 208,631,216+ pounds
has saved 2,370,139+ fully grown
As of May 2012, New Leaf Paper
have changed, leading to many sleep fallacies and misdiag-
What remains true today and more than ever before is that, in order to perform to the best of our abilities, we need to find a sleep-wake pattern that works for us in order to maintain a healthy and comfortable lifestyle. As a 100% Recycled Paper, Cyclus Print embodies the high quality that can be produced through the cycle of renewal.
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7{pm}
8{pm}
9{pm}
10{pm} 5
12{pm}
1{am}
2{am}
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4{am}
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THE ELUSIVE ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
11{pm}
RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
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2 1 1 2 1 1 2 R R 2 R R 2 R R 2 R R 2 R R 2 R R R 2 R R 2 R R 2 1 R 2 1 R 2 1 R 1 2 R 1 2 R 1 2 R R 1 1 R 1 1 R 1
R R 2 R R 2 R R R 2 R R 2 R R 2 1 R 2 1 R 2 1 R 1 2 R 1 2 R 1 2 1 R 1 1 R 1 1 R 1 2 1 1 2 1 1 2 1 R 2 R R 2 R R 2
1 R 2 1 R 2 1 R 1 2 R 1 2 R 1 1 1 R 1 1 R 1 1 R 1 2 1 1 2 1 1 2 R R 2 R R 2 R R 2 R R 2 R R 2 R R R 2 R R 2 R R 2
1 R 1 1 R 1 1 1 1 2 1 1 2 1 1 2 R R 2 R R 2 R R 2 R R 2 R R 2 R R R 2 R R 2 R R 2 1 R 2 1 R 2 1 R 1 2 R 1 2 R 1 2
R R 2 R R 2 R R 2 R R 2 R R 2 2 R R 2 R R 2 R R 2 1 R 2 1 R 2 1 R 1 2 R 1 2 R 1 1 1 R 1 1 R 1 1 R 1 2 1 1 2 1 1 2
R R 2 R R 2 R R 2 1 R 2 1 R 2 2 R 1 2 R 1 2 R 1 1 1 R 1 1 R 1 1 1 1 2 1 1 2 1 1 2 R R 2 R R 2 R R 2 R R 2 R R 2 R
7 THE ELUSIVE ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
R 1 1 R 1 1 R 1 2 1 1 2 1 1 2 1 R 2 R R 2 R R 2 R R 2 R R 2 R R 2 2 R R 2 R R 2 R R 2 1 R 2 1 R 2 2 R 1 2 R 1 2 R 1
WHY WE SLEEP: Circadian Rhythm & Stages
{PG. 30}
2
3
{PG. 18} Cycle Chart
RAMIFICATIONS: Side Effects to Sleep Deprivation
{PG. 20}
SLEEP PATTERNS TODAY: The State of Things
{PG. 10}
1
{PG. 54} Sleep Tips
CONSIDERATIONS: Improving Quality of Sleep
5
6
{PG. 56} Product Information {PG. 50}
WHAT WE HAVE LOST: Cultural Side Effects
{PG. 38}
{PG. 46}
NAVIGATING THE NIGHT
SEGMENTED SLEEP: Accounts of the Pre-Industrial Era
Table of Contents
4
{PG. 58} Production List
CHAPTER
RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
10
½½½ ½½
SL EE P PAT T E RNS TOD AY
The State of Things
11
THE LOST ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
ECG/EKG }}}
RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
ICD-9-CM_89.52 MeSH_D004562
SAO2
ICD-9-CM_93.08 MeSH_D004576 NAF THO ABD
½½
12
“The mists of sleep a re vast things
which dominate our existence a nd yet we ha rdly ever
think about them.”
~Martin Hesp
CASE STUDY Learning about the history of sleep can create the feeling of a
and to a realm beyond clockdriven, electrified industrial life,
An every day occurrence, the mystery of sleep, is an experi-
whose endless demands are
ence that dominates our existence and yet we rarely think
more punishing than ever. Much
about it. Clouds larger than Everest regularly march across the
as Werner Herzog’s documen-
landscape, and yet we don’t pay them much heed unless they
tary Cave of Forgotten Dreams
threaten some kind of precipitation. It’s the same with sleep—
pulls the viewer into the lives of
it wafts in and out of our lives all the time, although we don’t
ancient cave dwellers in southern
take much notice of the fact that we spend a third of our lives
France who painted the walls
being rendered unconscious, unless we experience some kind
with marvelous images, reading about how our ancestors filled their nights with dream reflection, lovemaking and 10-to-12 hour stretches of down-time produced a strange sense of intimacy and wonder.
of problem doing it.
13
THE LOST ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
connection to ancient humans
THERE are some things in life that are so huge and mysterious we tend to ignore the fact that they loom large in our lives.
millions of
MOONLIGHTERS Humans are not nocturnal animals; we don’t have good night vision and are not especially effective in darkness. Yet in an instant, Thomas Edison’s invention of the light bulb shifted our time-and-light environment in the nocturnal direction. Evening has become the primary time of employment for a growing segment of the Western workforce. Darkness represents the largest remaining frontier for commercial expansion. Thomas Edison’s dictum “Put an undeveloped human being into an environment where there is artificial light and he will improve” has carried the night as well as the day. No shortage of metropolitan areas in Europe and North America currently bill themselves as 24-hour cities.
At the snap of a switch, a whole range of nighttime activity opened up and today we live in a world that is always available for work or play. Television and telephones never shut down; the Internet allows you to shop, gamble, work, or f lirt at 3 a.m.; businesses stay open everlonger hours; tens of millions of travelers cross multiple time zones each year, worldwide; and with the growth of global commerce and communication, Wall Street traders may need to rise early or stay up late to keep abreast of developments. Consequently, most of us now sleep less than people did a century ago, or even 50 years ago.
SLEEP PATTERN TODAY_THE STATE OF THINGS
14
Proponents of the rising industrial culture continue pushed the emphasis of work over rest, and the sense of sleep as lazy indulgence. The National Sleep Foundation’s 2005 poll showed adult Americans averaging 6.8 hours of sleep on weeknights—more than an hour less than they need. Not only how much sleep, but when people sleep has changed. In the United States, six to eight million shift workers toil regularly at night, disrupting sleep patterns in ways that are not necessarily amenable to adaptation. Many people get only five hours per night during the week and then try to catch up by logging nine hours nightly on weekends. The United States military, seeking a battlefield advantage, has begun investigating ways to keep soldiers awake for periods of up to seven days.
RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
16
Because sleeping patterns have fallen into an unnatural cycle,
17
people are driven towards caffeine and pharmaceutical drugs to induced oblivion, which, it turns out, doesn’t even work. The average time spent sleeping increases by only a few minutes with the use of prescription sleep aids. And—surprise!—doctors have linked sleeping pills to cancer. We have memory foam mattresses, sleep clinics, hotel pillow concierges, and countless others strategies to put us to bed. And yet we complain about sleep more than ever before. We have been told over and over that the eight-hour sleep is ideal. But in many cases, our bodies have been telling us something else. Since our collective memory has been erased, anxiety about nighttime wakefulness has kept us up even longer, and our eighthour sleep mandate may be making us more prone to stress. A recent discovery, not from a drug company laboratory or a university research program but from a historian, suggests that there may be another, very different, way to relieve sleep problems.
THE LOST ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
control sleep. The pharmaceutical industry recommends drug-
The Stages of Sleep DUSK TO DAWN
6{pm}
7{pm}
REM
8{pm}
9{pm}
1
10{pm}
11{pm}
RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
18
12{pm}
2
1{am}
2{am}
3
3{am}
4{am}
5{am}
6{am}
4
Stage 1 is a drowsy, relaxed state between being awake and sleeping—breathing slows, muscles relax, heart rate drops.
SECOND CYCLE
CYCLE CHART
{ awake }
WHEN
FIRST CYCLE
W H AT
THIRD CYCLE
FIFTH CYCLE
DREAMING {REM}
FOURTH CYCLE
DEEP SLEEP {SWS)
After Deep Sleep, we go back to Stage 2 for a few minutes, and then enter Dream Sleep—also called REM (Rapid Eye Movement).
IN A FULL SLEEP CYCLE, A PERSON GOES THROUGH ALL THE STAGES OF Stage 2 is slightly deeper sleep—you may feel awake and this means that you may be asleep and not realize it.
SLEEP FROM ONE TO FOUR, THEN BACK DOWN THROUGH STAGES THREE AND TWO, BEFORE ENTERING
Stage 3 & Stage 4 are considered Deep Sleep and is hard to wake up from because this is when there is the lowest amount of activity—breathing slows, muscles relax, heart rate drops.
EVERY 60-100 MINUTES WE GO THROUGH A CYCLE OF FOUR STAGES OF SLEEP.
THE LOST ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
DREAM SLEEP.
19
CHAPTER
RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
20
½½½ ½½
WH Y WE SL E E P
Circadian Rhythm And Stages
21
THE LOST ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
CASE STUDY To a large extent, the morning mist and sunset colors, noon’s bleaching glare and the cool of evening are exactly what clue us—and other animals and plants—in to the time of day. It’s only in the absence of these factors that circadian rhythms reveal themselves clearly. The steady heartbeat in the background takes total charge when nothing else is making much sense. One of the first observations of circadian rhythms was focused on a mimosa plant kept in a dark cupboard in 18th Century France. Mimosa leaves open at dawn to catch sunlight for photosynthesis, then fold and lower at night, opening pores called stomata
WHY WE SLEEP_CIRCADIAN RHYTHM AND STAGES
22
SLEEP has long eluded historical attention. “Our entire history,” lamented the 18th Century scholar Georg Christoph Lichtenberg, “is only the history of waking men.” Sleep in preindustrial communities remains largely unstudied, for only the subject of dreams has drawn sustained scrutiny. Historical indifference has stemmed partly from the seeming shortage of sources, in particular our misguided notion that contemporaries rarely ref lected upon the state of existence that was hidden from the waking world. In truth, however, buried with such disparate evidence as diaries, medical books, imaginative literature, and legal depositions are regular references to sleep, often lamentably terse but nonetheless revealing. Far from being ignored, the subject frequently absorbed people’s thoughts. Yet, lacking the drama and intensity of life’s waking hours, the history of sleep has suffered from its association with indolence and inactivity. Whereas our daily lives are animated, volatile, and highly differentiated, sleep seems, by contrast, passive, monotonous, and uneventful—qualities scarcely designed to spark the interest of historians dedicated to charting change across time. The faster-paced the better.
to respire while the air is cool enough to minimize water loss. Physician, geologist, botanist and mathematician Jean-Jacque d’Ortous de Mairan had a Renaissance man’s fascination with
1 1 2 2 1 2 2 2 2 R 1 1 R R R the mechanic of everything R 1 1 2 2 1 2 2 2 2 R 1 1 R R R R around 1 1 2 him, 2 1 including 2 2 2 2 ancient R 1 1 R R Rscrolls, R 1 1astronomy 2 2 1 2 and 2 2his 2 mimR 1 1 R R R R 1 1 2 2 1 2 2 2 2 R 1 osa plant’s daily movements. R R R R R 1 1 2 2 1 2 2 2 2 R 1 R The R R plant R R in 1 his 1 2cupboard 2 1 2 2 fol2 2 R lowed 1 R R itsR time-specific R R 1 1 2 2activities 1 2 2 2 R R 1 R R R R R 1 1 2 2 1 2 2 R inR the R 1absence R R R ofR light. R 1 Its 1 2leaves 2 1 2 1 R Rstiffened R 1 R Rduring R R the R 1 day 1 2and 2 1 1 1 R R R 1 R R R R R 1 1 2 2 drooped at night, just as they R 1 1 R R R 1 R R R R R 1 1 2 2 would R 1 1in RtheR outside R 1 R Rworld. R R From R 1 1 2 2 petal R 1 movements 1 R R R 1 to R fragrance R R R R 1 2 2 2 R 1 1 R R R 1 R R R R R 2 2 2release, 2 R 1 there 1 R Ris Ra right 1 R Rtime R R 1 2 2for2 everything, 2 R 1 1 R and R Rthe 1 plant R R R
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1 2 2 1 1 R R R R R 1 R R R 1 1 R 2
2 1 2 2 1 1 R R R R R 1 R R R 1 1 R
2 2 1 2 2 1 1 R R R R R 1 R R R 1 1
2 2 2 1 2 2 1 1 R R R R R 1 R R R 1
2 2 2 2 1 2 2 1 1 R R R R R 1 R R R
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1 R 2 2 2 2 1 2 2 1 1 R R R R R 1 R
1 1 R 2 2 2 2 1 2 2 1 1 R R R R R 1
R 1 1 R 2 2 2 2 1 2 2 1 1 R R R R R
R R 1 1 R 2 2 2 2 1 2 2 1 1 R R R R
R R R 1 1 R 2 2 2 2 1 2 2 1 1 R R R
1 R R R 1 1 R 2 2 2 2 1 2 2 1 1 R R
R 1 R R R 1 1 R 2 2 2 2 1 2 2 1 1 R
R R 1 R R R 1 1 R 2 2 2 2 1 2 2 1 1
R R R 1 R R R 1 1 R 2 2 2 2 1 2 2 1
R R R R 1 R R R 1 1 R 2 2 2 2 1 2 2
R R R R R 1 R R R 1 1 R 2 2 2 2 1 2
1 R R R R R 1 R R R 1 1 R 2 2 2 2 1
1 1 R R R R R 1 R R R 1 1 R 2 2 2 2
2 1 1 R R R R R 1 R R R 1 1 R 2 2 2
2 2 1 1 R R R R R 1 R R R 1 1 R 2 2
1 2 2 1 1 R R R R R 1 R R R 1 1 R 2
2 1 2 2 1 1 R R R R R 1 R R R 1 1 R
2 2 1 2 2 1 1 R R R R R 1 R R R 1 1
2 2 2 1 2 2 1 1 R R R R R 1 R R R 1
2 2 2 2 1 2 2 1 1 R R R R R 1 R R R
R 2 2 2 2 1 2 2 1 1 R R R R R 1 R R
1 R 2 2 2 2 1 2 2 1 1 R R R R R 1 R
1 1 R 2 2 2 2 1 2 2 1 1 R R R R R 1
R 1 1 R 2 2 2 2 1 2 2 1 1 R R R R R
R R 1 1 R 2 2 2 2 1 2 2 1 1 R R R R
R R R 1 1 R 2 2 2 2 1 2 2 1 1 R R R
1 R R R 1 1 R 2 2 2 2 1 2 2 1 1 R R
R 1 R R R 1 1 R 2 2 2 2 1 2 2 1 1 R
R R 1 R R R 1 1 R 2 2 2 2 1 2 2 1 1
R R R 1 R R R 1 1 R 2 2 2 2 1 2 2 1
R R R R 1 R R R 1 1 R 2 2 2 2 1 2 2
chugged along on its business even in the darkness.
23
THE LOST ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2
1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2
Today, there are so many things that seem more interesting or important than getting a few more hours of sleep. But just as exercise and nutrition are essential for optimal health and happiness, so is sleep. The quality of your sleep directly affects the quality of your waking life. It is not merely “down time” between episodes of being alive. Within an evolutionary framework, the simple fact that we spend so much of our lives asleep suggests that it’s more than a necessary evil. Much transpires while we are asleep, and the question is no longer whether sleep does something, but exactly what it does. While you rest, your brain stays busy, overseeing a wide variety of biological maintenance tasks that keep you running in top condition and prepare you for the day ahead. Without enough hours of restorative sleep, you’re like a car in need of an oil change. You won’t be able to work, learn, create, and communicate at a level even close to your true potential. Regularly skimp on “service” and you’re headed for a major mental and physical breakdown. It’s not just the number of hours in bed that is important— it’s the quality of those hours of sleep. If you’re giving yourself still
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WHY WE SLEEP_CIRCADIAN RHYTHM AND STAGES
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that
researchers far
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complex picture of what happens while we snooze.
1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 R
1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R
2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R R
2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1
1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R
2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R
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2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R 2 R
2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R R R
R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 1 1
1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R 1 1
1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R 2
10{pm}
4-5 PERIODS/NIGHT
9{pm}
Rapid Eye Movement {REM}
8{pm}
DREAM SLEEP
7{pm}
W H AT
6{pm}
RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
26
WHEN
TONIC RE M SLE EP
LOW MUSCLE TONE
ICD-9-CM_89.17
MeSH_D017286
OPS-301
ICD-9-CM_95.22 MeSH_D004585
L
ECG/EKG }}}
ICD-9-CM_89.52 MeSH_D00456
ICD-9-CM_93.08 MeSH_D004576 N
EOG/E.O.G }}
ICD-9-CM_89.14 MeSH_D004569 OPS-301 code
PSG }}}
27
6{am}
5{am}
4{am}
3{am}
MEMORY
2{am}
BRAIN ACTIVITY
1{am}
LOWﾂｭ窶天OLTAGE EEG
12{pm}
C R E AT I V I T Y
11{pm}
PA R A D O X I C A L S L E E P
THE ART OF SLEEP_THE CYCLE OF REST RENEWAL THELOST ELUSIVE ART OF SLEEP_THE CYCLE OFAND REST & RENEWAL
PHASIC REM SLEEP
ICD-9-CM_89.17
MeSH_D017286
OPS-301 code_1-790
ICD-9-CM_95.22 MeSH_D004585
LEOG REOG
ECG/EKG }}}
ICD-9-CM_89.52 MeSH_D004562
SAO2
ICD-9-CM_93.08 MeSH_D004576 NAF THO
EOG/E.O.G }}
EM
ICD-9-CM_89.14 MeSH_D004569 OPS-301 code_1-207 C3
PSG }}}
½½
“…In night a ll creatures sleep;
Only the ma lcontent that 'ga inst his fate
Repines a nd qua rrels…”
~John Marston, ca . 1600
the sleep
WAKE CYCLE Your internal 24-hour sleep-wake cycle, otherwise known as
29
biological clock or circadian rhythm, is regulated by processes the changes between light and dark. Not only do these internal periodic rhythms control sleep and wakefulness, they also affect body temperature, hormone levels and digestion. At night, your body responds to the loss of daylight by producing melatonin, a hormone that makes you sleepy. During the day, sunlight triggers the brain to inhibit melatonin production so you feel awake and alert. This sleep-wake cycle can be disrupted by factors such as nightshift work, traveling across time zones, or irregular sleeping patterns, leaving you feeling groggy, disoriented, and sleepy at inconvenient times. The production of melatonin can also be thrown off when you’re deprived of sunlight during the day or exposed to too much artificial light at night, disrupting the cycle and preventing you from getting the sleep you need.
THE LOST ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
in the brain that respond to how long you’ve been awake and
CHAPTER
RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
30
½½½ ½½
R AM I FI CA TION S
Side Effects to Sleep Deprivation
31
THE LOST ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 2
R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2
R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 R
1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 1
R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 1
SLEEP DEPRIVATION is a commonplace occurrence in modern culture. Every day there seems to be twice as much work and half as much time to complete it in. Beyond leaving people blearyeyed, clutching a coffee cup and dozing off at an afternoon meeting, failing to get enough sleep impairs performance on a wide variety of tasks. Although there’s a fairly large individual variation in susceptibility to the cognitive effects of sleep deprivation, a single all-nighter can triple reaction time and vastly increase lapses of attention. There is also a heightened risk for a variety of health problems, including the loss of physical vitality, mental sharpness, emotional balance and the susceptibility to major illnesses.
CASE STUDY Students often wonder whether to pull an all-nighter before an exam. Will the extra studying time outweigh the exhaustion? Robert Stickgold, who has studied sleep’s role in cognition for the past 10 years, reports that it depends on the exam. “If you are just trying to remember simple facts—listing all the kings of England, say— cramming all night works, ” he explains. “That’s because it’s a different memory system, the declarative memory system. But if you expect to be hit with a question like ‘Relate the French Revolution to the Industrial Revolution,’ where you have to synthesize connections between facts, then missing that night of sleep can be disastrous. Your ability to do critical thinking takes a massive hit—just as with alcohol, you’re knocking out the frontal-cortex functions.“It’s a version of ‘sleeping on a prob-
you don’t say, ‘Let me sleep on it.’ But if you can’t decide whether to take a better-paying job located halfway across the country—where you have all the information and just have to weigh it—you say, ‘Let me sleep on it.’ You don’t say, ‘Give me 24 hours.’ We realize that it’s not just time; we understand at a gut level that the brain is doing this integration of information as we sleep, all by itself.”
THETHE ELUSIVE ART ART OF SLEEP_THE CYCLECYCLE OF REST AND RENEWAL ELUSIVE OF SLEEP_THE OF REST & RENEWAL
lem,’” Stickgold continues. “If you can’t recall a phone number,
1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 33 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R
1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R
2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1
2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R
1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R
2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R
2R11RRR1RR RR1RRRRR11 RRR1122122 2212222R11 22R11RRR1R RRR1RRRRR1 RRRR112212 RR1122122 212222R11 2R11RRR1R RR1RRRRR1 RRR112212 2212222R1 22R11RRR1 RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
34
RRRR1122122 12212222R11 222R11RRR1R RRR1RRRRR1 RRRRR112212 112212222R1 2222R11RRR1 R11RRR1RR R1RRRRR11 RR1122122 212222R11 2R11RRR1R RR1RRRRR1 RRR112212 cognitive
EFFECTS
While some people may like to believe that they can train their
35
bodies to not require as much sleep as they once did, this belief of the body, especially the brain, so that it may continue to
6{pm}
function optimally. After periods of extended wakefulness or reduced sleep, neurons may begin to malfunction, visibly affecting a person’s behavior and memory. Insufficient rest can
even cause hallucinations and contribute to anxiety disorders
7{pm}
and other psychiatric problems, including depression. Some
organs, such as muscles, are able to regenerate even when a person is not sleeping so long as they are resting. This could
involve lying awake but relaxed within a quite environment.
8{pm}
Even though cognitive functions might not seem necessary in this scenario the brain, especially the cerebral cortex, is not able to rest but rather remains semi-alert in a state of “quiet
readiness.” Certain stages of sleep are needed for the regenera-
tion of neurons within the cerebral cortex while other stages
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of sleep seem to be used for forming new memories and generating new synaptic connections. The effects of sleep deprivation on behavior have been tested in relation to the presence of activity in different sections of the cerebral cortex.
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THE LOST ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
is simply not true. Sleep is needed to regenerate certain parts
OBESITY A large, new study provides the latest in a flurry of evidence suggesting that the nation’s obesity epidemic is being driven, at least in part, by a corresponding decrease in the average number of hours that Americans are sleeping, possibly by disrupting hormones that regulate appetite. The analysis of a nationally representative sample of nearly 10,000 adults found that those between the ages of 32 and 49 who sleep less than seven hours a night are significantly more likely to be obese. In addition, studies show sleep-deprived people tend to develop problems regulating their blood sugar, which may put them at increased risk for diabetes.
major
ILLNESSES Physiologic studies suggest that a sleep deficit may put the body into a state of high alert, increasing the production of stress hormones and driving up blood pressure, a major risk factor for heart attacks and strokes. Moreover, people who are sleep-deprived have elevated levels of substances in the blood that indicate a heightened state of inflammation in the body, which has also recently emerged as a major risk factor not only for diabetes, heart disease and strokes, but cancer,
1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R
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as well. Reports from the Harvard-run Nurses’ Health Study and research groups scattered around the country have found clues that might explain the associations, indications that sleep disruption affects crucial hormones and proteins that play roles in these diseases.
1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R
1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1
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2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R
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1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R
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R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1
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R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2
1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2
R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1
R 1 2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R 1 2
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RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
38
½½½ ½½
SEGM ENT ED S LEE P
Accounts of the Pre-Industrial Era
39
THE LOST ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
CASE STUDY Psychiatrist, Thomas Wehr was curious as to what might happen if he put busy Americans into an environment with 14 hours of darkness. How would they sleep? He organized a study to find out. He and his colleagues at the National Institute of Mental Health recruited 15 young, healthy adult volunteers. They went about their normal business during the day, then reported to a sleep lab in the early evening. “We had our subjects go into the dark at 6 p.m., lie down and rest,” Wehr says. The lights didn’t come back on until 8 the next morning; it was a simulated winter day. The sleep study found that the long night led to two bouts of concentrated sleep—with a wakeful
A. ROGER EKIRCH, a professor in the Department of History at Virginia Tech found a wealth of evidence to suggest that people living before the presence artificial illumination slept in a segmented or bi-phasic pattern. This is unlike the consolidated form of sleep we aspire to today, but do not always succeed in achieving. More than 500 references to a segmented sleeping pattern have been unearthed in diaries, court records, medical books and literature, and from Homer’s Odyssey to an anthropological account of modern tribes in Nigeria. These references describe a first sleep which began about two hours after dusk, followed by waking period of one
or
Ekirch a
the
People
think that lying awake for two
Wehr says. “But it wasn’t at all.”
or
for
second
visited
sleep.
in
bed,
late People France
tobacco
and Most
read,
the
doctor’s
to
manual
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sex.
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indicate
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neighbors.
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A
records
quiet
got
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a
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night seems to give rise to a sort
then
Written
often
described it as a kind of quiescent, meditative state. The longer
and
waking
chance
others
hours would be a kind of torture,”
says.
that
period in the middle, lasting a
Physiology in 1993. “You might
hours
they refer to it, as if it was common knowledge,”
few hours. The study was published in the American Journal of
two
“It’s not just the number of references, it is the way
the at labor sleep,”
enjoyment” better.”
41
THE ELUSIVE ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
LEOG REOG
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ICD-9-CM_89.14 MeSH_D004569 OPS-301 code_1-207 RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
42
“For the wa k ing there is only one
common world only; but when asleep, each ma n turns to his
own private world.”
~Heraclitus, ca . 500 B.C .
the night's
RENEWAL A natural hiatus, rather than the backdrop to daily existence,
43
nighttime in the early modern age instead embodied a disa mark of its special nature, darkness in Britain and America was frequently known as the “night season.” Night and day, of course, shared qualities in common, and many differences were a matter of degree and intensity. But along with alterations in diet and health, dress, travel and communication, significant changes arose in social encounters, work rhythms, and popular mores, including attitudes toward magic, sexuality, law, and hierarchical authority. Darkness, for the greater part of humankind, afforded a sanctuary from ordinary existence, the chance, as shadows lengthened, for men and women to express inner impulses and realize repressed desires both in their waking hours and in their dreams, however innocent or sinister in nature. A time, fundamentally, of liberation and renewal, night gave free rein to the goodhearted as well as the wicked, forces both salutary and malignant in ordinary existence. Despite widespread dangers, multitudes drew fresh strength from the setting sun.
THE LOST ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
tinct culture, with many of its own customs and rituals. As
44 RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
Ekirch found that references to the first and second sleep started to disappear during the late 17th Century. This started among the urban upper classes in northern Europe and over the course of the next 200 years filtered down to the rest of Western society. By the 1920s the idea of a first and second sleep had receded entirely from our social consciousness. The initial shift is attributed to improvements in street lighting, domestic lighting and a surge in coffee houses—which were sometimes open all night. As the night became a place for legitimate activity and as that activity increased, the length of time people could dedicate to rest dwindled. Today, most people seem to have adapted quite well to the 8-hour sleep, but many sleeping problems may have roots in the human body’s natural preference for segmented sleep, as well as the ubiquity of artificial light. This could be the root of a condition called sleep maintenance insomnia, where people wake during the night and have trouble getting back to sleep. The condition first appears in literature at the end of the 19th Century, at the same time as
accounts of segmented sleep disappear. For most of evolution
45
we slept a certain way,” says sleep psychologist Gregg Jacobs. ogy. The idea that we must sleep in a consolidated block could
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be damaging if it makes people who wake up at night anxious, as this anxiety can itself prohibit sleep and is likely to seep into waking life, too. When having trouble drifting back to sleep in the middle of the night, it might help to take a leaf out of the
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pages of history and engage in some low-stimulus activity for an hour or two, rather than sit there worrying about it. Russell Foster, a professor of circadian neuroscience at Oxford, shares this point of view. “Many people wake up at night and panic,”
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he says. “I tell them that what they are experiencing is a throwback to the bi-modal sleep pattern.” By forcing oneself into an unnatural sleep pattern and viewing quiet personal time as “wasteful,” there is a dramatic increase in anxiety, stress, depression, alcoholism and drug use.
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THE LOST ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
“Waking up during the night is part of normal human physiol-
CHAPTER
RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
46
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W HA T W E HAV E LOS T
Cultural Side Effects
47
THE LOST ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
2R11RRR1RRR RR1RRRRR112 RRR11221222 2212222R11R 22R11RRR1RR RRR1RRRRR11 RRRR1122122 RRR112212 2212222R1 22R11RRR1 RRR1RRRRR RRRR11221 12212222R 222R11RRR IN THE COMEDY Amphitryon, by John Dryden (1960), the ancient deity Mercury demands of Night, “What art though good for…but only for love and fornication?” In view of our present trajectory of technological change, we
might well pose the same question today. Increasingly, rather
than render nighttime more accessible, we are instead risking its gradual elimination. Already, the heavens, our age-old
source of awe and wonder, have been obscured by the glare of
outdoor lighting. Only in remote spots can one still glimpse
the grandeur of the Milky Way. Entire constellations have dis-
appeared from sight, preplaced by a blank sky. Conversely, the
fanciful world of our dreams has grown more distant with the
loss of segmented sleep and, with it, a better understanding
of our inner selves. Certainly, it is not difficult to imagine a time when night, for all practical purposes, will have become
day—truly a 24/7 society in which traditional phases of time,
from morning to midnight, have lost their original identi-
ties. The Russian government has even attempted to launch
an experimental “space mirror” designed to transform night
into twilight in selected locations with the aid of reflected light from the sun.
RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
48
The residual beauty of the night sky, alternating cycles of darkness and light, and regular respites from the daily round of
sights and sounds—all will be impaired by enhanced illumi-
nation. Ecological systems, with their own patterns of noctur-
nal life, will suffer immeasurably. With darkness diminished,
opportunities for privacy, intimacy, and self-reflection will grow more scarce. Should that luminous day arrive, we stand to lose a vital element of our humanity—one as precious as
it is timeless. That, in the depths of a dark night, should be a bracing prospect for any spent soul to contemplate.
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CON SID ER A TIO N S
Improving Quality of Sleep
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ICD-9-CM_89.17
MeSH_D017286
OPS-301 code_1-7
ICD-9-CM_95.22 MeSH_D004585
ECG/EKG }}}
ICD-9-CM_89.52 MeSH_D004562
SAO
LEOG REO
ICD-9-CM_93.08 MeSH_D004576 NAF
EOG/E.O.G }}
ICD-9-CM_89.14 MeSH_D004569 OPS-301 code_1-207
PSG }}}
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52
The important thing is to get a good handle on the dose of sleep YOU need. Set your pattern—and stick with it each night. Instead of heading to bed with anxiety, try to dive in like a voluptuary, pushing away guilt about the list of things you could be doing and letting yourself become beautifully suspended between worlds. Dim the lights a couple of hours after dusk and looking at the nighttime not as a time to pursue endless work, but to daydream, drift, putter about, and enter an almost meditative state. As we learn more, we may realize that giving sleep and rest the center stage in our lives may be as fundamental to our wellbeing as the way we eat and the medicines that cure us. And if we come to treasure this time of splendid relaxation, we may have much more to offer in the daytime hours.
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THE LOST ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
SLEEP REQUIREMENTS can vary from person to person and six to nine hours is the normal range.
7 Steps to Better Sleep W H AT
WHEN
SLEEP TIPS
D A I LY R O U T I N E
THINK about all the factors that interfere with a good night's sleep—from pressure at work and family responsibilities to unexpected challenges, such as layoffs, relationship issues or illnesses. It's no wonder that quality sleep is sometimes elusive. Although you might not be able to control all of the factors that interfere with your sleep, you can adopt habits that encourage better sleep. Start with these simple sleep tips. STICK TO A SLEEP SCHEDULE
NO. 1
Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. There's a caveat, though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired. If you agonize over falling asleep, you might find it even tougher to nod off.
PAY ATTENTION TO WHAT YOU EAT AND DRINK
NO. 2
Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet. Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine—which take hours to wear off—can wreak havoc with quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.
RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
54
CREATE A BEDTIME RITUAL
NO. 3
Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.
GET COMFORTABLE
NO. 4
Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep. Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two. If you have children or pets, set limits on how often they sleep with you — or insist on separate sleeping quarters.
LIMIT DAYTIME NAPS
NO. 5
Long daytime naps can interfere with nighttime sleep—especially if you're struggling with insomnia or poor sleep quality at night. If you choose to nap during the day, limit yourself to about 10 to 30 minutes and make it during the mid afternoon. If you work nights, you'll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight doesn't interrupt your daytime sleep—which adjusts your internal clock .
INCLUDE PHYSICAL ACTIVITY IN YOUR DAILY ROUTINE
NO. 7
Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day. When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace to your life, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend. Before bed, jot down what's on your mind and then set it aside for tomorrow.
55
THE LOST ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
MANAGE STRESS
NO. 6
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CONSIDERATIONS: Improving Quality of Sleep
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10
CHAPTER
{PG. 46}
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SEGMENTED SLEEP: Accounts of the Pre-Industrial Era
NAVIGATING THE NIGHT
4 {PG. 38}
{PG. 30}
Table of Contents
WHY WE SLEEP: Circadian Rhythm & Stages
3
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What remains true today and more than ever before is that, in order to perform to the best of our abilities, we need to find
1
WHAT WE HAVE LOST: Cultural Side Effects
trees and 208,631,216+ pounds
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studied and understood about it. increases every second.
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RAMIFICATIONS: Side Effects to Sleep Deprivation
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ity sleep or adhere to our natural sleep cycle. Over decades of human evolution and technological advances, our patterns have changed, leading to many sleep fallacies and misdiagnosed health problems. Sleep is vital to life, yet little has been
SL EE P PAT T E RNS TOD AY
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NAF
LEOG REOG
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Human beings, like all of life, function on a sleep-wake cycle, or circadian rhythm (or biological clock). Due to the circumstances of today’s culture and pace, we no longer achieve qual-
SLEEP PATTERNS TODAY: The State of Things 5
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CYCLUS PRINT PAPERLINE & THE HUMAN SLEEP CYCLE
{PG. 20}
PREFACE
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THE LOST ART OF SLEEP
NEW LEAF PAPER 116 New Montgomery St. Suite 830 San Francisco, CA 94105 7{pm}
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The State of Things
through the cycle of renewal. 3{am}
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The Stages of Sleep
DEEP SLEEP {SWS)
{ awake }
DREAMING {REM}
WHEN
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After Deep Sleep, we go back to Stage 2 for a few minutes, and then enter Dream Sleep—also called REM (Rapid Eye Movement). 8{pm}
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Stage 1 is a drowsy, relaxed state between being awake and sleeping—breathing slows, muscles relax, heart rate drops.
IN A FULL SLEEP CYCLE, A PERSON GOES THROUGH ALL THE STAGES OF
16
Stage 2 is slightly deeper sleep—you may feel awake and this means that you may be asleep and not realize it.
SLEEP FROM ONE TO FOUR, THEN
RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
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2{am}
3
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5{am}
6{am}
4
THREE AND TWO, BEFORE ENTERING DREAM SLEEP.
Stage 3 & Stage 4 are considered Deep Sleep and is hard to wake up from because this is when there is the lowest amount of activity—breathing slows, muscles relax, heart rate drops.
WH Y WE SL E E P
EVERY 60-100 MINUTES WE GO
THROUGH A CYCLE OF FOUR STAGES
19
21
OF SLEEP.
Circadian Rhythm And Stages
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hour sleep mandate may be making us more prone to stress. A nighttime wakefulness has kept us up even longer, and our eightelse. Since our collective memory has been erased, anxiety about But in many cases, our bodies have been telling us something We have been told over and over that the eight-hour sleep is ideal. ever before. gies to put us to bed. And yet we complain about sleep more than sleep clinics, hotel pillow concierges, and countless others stratelinked sleeping pills to cancer. We have memory foam mattresses, the use of prescription sleep aids. And—surprise!—doctors have average time spent sleeping increases by only a few minutes with induced oblivion, which, it turns out, doesn’t even work. The control sleep. The pharmaceutical industry recommends drugpeople are driven towards caffeine and pharmaceutical drugs to Because sleeping patterns have fallen into an unnatural cycle,
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2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 2
1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 2
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2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R R 1
R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 1 R
1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R 1 R
1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R
R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R 1
R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R R
R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 R
1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 R R
R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 R R
R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 R R
R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 R 1
R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 R 1
R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2
1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2
Today, there are so many things that seem more interesting or important than getting a few more hours of sleep. But just as exercise and nutrition are essential for optimal health and happiness, so is sleep. The quality of your sleep directly affects the quality of your waking life. It is not merely “down time” between episodes of being alive. Within an evolutionary framework, the simple fact that we spend so much of our lives asleep suggests that it’s more than a necessary evil. Much transpires while we are asleep, and the question is no longer whether sleep does something, but exactly what it does. While you rest, your brain stays busy, overseeing a wide variety of biological maintenance tasks that keep you running in top condition and prepare you for the day ahead. Without enough hours of restorative sleep, you’re like a car in need of an oil change. You won’t be able to work, learn, create, and communicate at a level even close to your true potential. Regularly skimp on “service” and you’re headed for a major mental and physical breakdown. It’s not just the number of hours in bed that is important— it’s the quality of those hours of sleep. If you’re giving yourself still
plenty
of
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having
trouble
or
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morning may 24
not
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20
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been
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be
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recent discovery, not from a drug company laboratory or a univer-
REM
FIFTH CYCLE
sity research program but from a historian, suggests that there may RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
7{pm}
FOURTH CYCLE
FIRST CYCLE
be another, very different, way to relieve sleep problems. 6{pm}
PAGES 18–19 67# Cover UV four-color process Spot dry varnish
PAGES 12–17 54# Text Conventional Printing Four-Color Process
DUSK TO DAWN
THIRD CYCLE
W H AT
CYCLE CHART
PAGES 10–11 74# Cover UV four-color process Spot gloss varnish on title
SECOND CYCLE
COVER PAGE 78# Cover UV four-color process Spot gloss varnish on title
THE LOST ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
{PG. 54} Sleep Tips
5{am}
CHAPTER
ABD
EEG }}
C3A2 C4A1 O1A2 02A1
EMG }}}
{PG. 18} Cycle Chart 4{am}
that
researchers far
more
complex picture of what happens while we snooze.
PAGES 26–27 47# Text Four-Color Process Underprint 2 passes opaque
1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 R
1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R
2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R R
2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1
1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R
2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R
2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R
2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R 2 R
2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R R R
R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 1 1
1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R 1 1
1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R 2
R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R 2
R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1
R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 2
1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 R 2
R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 R 2
R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 2 R 2
R R R 1 R R 1 1 R 1 1 2 1 1 2 2 1 2 2 1 2 2 1 2 2 1 2 2 1 2 2 2 2 2 2 2 2 2 2 R 2 2 R 1 2 R 1 1 R 1 1 R 1 1 R R 1 R R R R R R 1 R R 1 R R 1 R R 1 R R R R R R R R R R R R R R 1 R R 1 1 R 1 1 2 1 1 2 2 1 2 2 1 2 2 1 2 2 1 2 2 1 2 2 2 2 2 2 2 2 2 2 R 2 2 R 1 2 R 1 1 R 1 1 R 1 1 R R 1 R R R R R R 1 R R 1 R R 1 R R 1 R R R R R R R R R R R R R R 1 R R 1 1 R 1 1 2 1 1 2 2 1 2 2 1 2 2 1 2 2 1 2 2 RR 1 1 1 R 1 1
17
ABD
the sleep
WAKE CYCLE Your internal 24-hour sleep-wake cycle, otherwise known as biological clock or circadian rhythm, is regulated by processes in the brain that respond to how long you’ve been awake and the changes between light and dark. Not only do these internal periodic rhythms control sleep and wakefulness, they also affect body temperature, hormone levels and digestion. At night, your body responds to the loss of daylight by producing melatonin, a hormone that makes you sleepy. During the day, sunlight triggers the brain to inhibit melatonin production so you feel awake and alert. This sleep-wake cycle can be disrupted by factors such as nightshift work, traveling across time zones, or irregular sleeping patterns, leaving you feeling groggy, disoriented, and sleepy at inconvenient times. The production of melatonin can also be thrown off when you’re deprived of sunlight during the day or exposed to too much artificial light at night, disrupting the cycle and preventing you from getting the sleep you need.
1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R
1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R
2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1
2 1 2 R 1 1 R R R R R R 2 R 1 1 2 2 1 1 2 R R R R R 1 R 1 1 2 2 2 1 2 2 R R R R 1 R 1 1 R 2 2 2 2 2 1 R R 1 1 R R 1 R R 2 2 R 2 1 2 R 1 1 R R R R R R 2 R 1 1 2 2 1 1 2 R R R R R 1 R 1 1 2 2 2 1 2 2 R R R R 1 R 1 29 1 R 2 2 2 2 2 1 R R 1 1 R R 1 R R 2 2 R 2 1 2 R 1 1 R R R R R R 2 R 1 1 2 2 1 1 2 R R R R R 1 R 1 1 2 2 2 1 2 2 R R R R 1 R 1 1 R 2 2 2 2 2 1 R R 1 1 R R 1 R R 2 2 R 2 1 2 R 1 1 R R R
2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R
2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R
2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1
R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1
1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2
1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2
R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 2
R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2
R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 R
1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 1
SLEEP DEPRIVATION is a commonplace occurrence in modern culture.
R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 1
Students often wonder
1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 33 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R
whether to pull an all-nighter
before an exam. Will the extra
Every day there seems to be twice as much work and half as
studying time outweigh the
much time to complete it in. Beyond leaving people bleary-
exhaustion? Robert Stickgold,
eyed, clutching a coffee cup and dozing off at an afternoon
who has studied sleep’s role in
meeting, failing to get enough sleep impairs performance on
cognition for the past 10 years,
a wide variety of tasks. Although there’s a fairly large individ-
reports that it depends on the
ual variation in susceptibility to the cognitive effects of sleep
exam. “If you are just trying to
deprivation, a single all-nighter can triple reaction time and
remember simple facts—listing
vastly increase lapses of attention. There is also a heightened
all the kings of England, say—
risk for a variety of health problems, including the loss of
cramming all night works, ” he
physical vitality, mental sharpness, emotional balance and the
explains. “That’s because it’s a
susceptibility to major illnesses.
different memory system, the
declarative memory system. But if you expect to be hit with a
question like ‘Relate the French
Revolution to the Industrial
Revolution,’ where you have to
synthesize connections between
facts, then missing that night of
sleep can be disastrous. Your ability to do critical thinking
takes a massive hit—just as with
34
alcohol, you’re knocking out the frontal-cortex functions.“It’s a
RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
EEG }}
C3A2 C4A1 O1A2 02A1
THO SAO2
LEOG REOG
NAF
OPS-301 code_1-790
MeSH_D004562
OPS-301 code_1-207
MeSH_D004585
MeSH_D004576
MeSH_D017286
ICD-9-CM_89.52
ICD-9-CM_95.22
MeSH_D004569
ICD-9-CM_89.17 PSG }}}
6{am}
5{am}
4{am}
3{am}
2{am}
1{am}
12{pm}
11{pm}
10{pm}
9{pm}
8{pm}
7{pm}
6{pm}
ICD-9-CM_93.08
27
ECG/EKG }}}
MEMORY
ICD-9-CM_89.14
C R E AT I V I T Y
BRAIN ACTIVITY
EOG/E.O.G }}
PA R A D O X I C A L S L E E P
LOW–VOLTAGE EEG
~John Marston, ca . 1600
version of ‘sleeping on a problem,’” Stickgold continues. “If
you can’t recall a phone number, you don’t say, ‘Let me sleep
on it.’ But if you can’t decide
whether to take a better-paying job located halfway across the
country—where you have all the
information and just have to
weigh it—you say, ‘Let me sleep
on it.’ You don’t say, ‘Give me 24 hours.’ We realize that it’s not just time; we understand at a
gut level that the brain is doing
this integration of information
as we sleep, all by itself.”
1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R
2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1
2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R
1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R
2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R
2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R
2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R
2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1
R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1
1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2
1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2
R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 2
R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2
R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 R
1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 1
R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 2 1 1 R R R 2 1 R R 1 2 2 R 1 1 2 2 R R R 1
EFFECTS
cognitive
While some people may like to believe that they can train their
35
bodies to not require as much sleep as they once did, this belief is simply not true. Sleep is needed to regenerate certain parts
THE LOST ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
PHASIC REM SLEEP
CASE STUDY
Repines a nd qua rrels…”
THE LOST ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
TONIC RE M SLE EP
LOW MUSCLE TONE
WHEN
4-5 PERIODS/NIGHT
112212222R11RRR1RRRRR11221 2222R11RRR1RRRRR112212222R 11RRR1RRRRR112212222R11RRR 1RRRRR112212222R11RRR1RRRR R112212222R11RRR1RRRRR1122 12222R11RRR1RRRRR112212222 R11RRR1RRRRR112212222R11RR R1RRRRR112212222R11RRR1RRR RR112212222R11RRR1RRRRR112 1 R R R R36–37 R11221222 PAGES 32–35 2 1 2 2 2 2 R 1 1 R R R PAGES THETHE ELUSIVE ART ART OF SLEEP_THE CYCLECYCLE OF REST AND RENEWAL ELUSIVE OF SLEEP_THE OF REST & RENEWAL
W H AT
EMG }}}
ABD
EEG }}
C3A2 C4A1 O1A2 02A1
EMG }}}
THO SAO2 NAF
LEOG REOG
OPS-301 code_1-790
MeSH_D004562
OPS-301 code_1-207
MeSH_D004585
MeSH_D004576
MeSH_D017286
ICD-9-CM_89.52
MeSH_D004569
ICD-9-CM_95.22
ICD-9-CM_89.17
ICD-9-CM_93.08
ECG/EKG }}}
ICD-9-CM_89.14
EOG/E.O.G }}
PSG }}}
Rapid Eye Movement {REM}
DREAM SLEEP
THE ART OF SLEEP_THE CYCLE OF REST RENEWAL THELOST ELUSIVE ART OF SLEEP_THE CYCLE OFAND REST & RENEWAL
RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
26
that 'ga inst his fate
112212222R11RRR1RRRRR11221 2222R11RRR1RRRRR112212222R 11RRR1RRRRR112212222R11RRR 1RRRRR112212222R11RRR1RRRR R112212222R11RRR1RRRRR1122 12222R11RRR1RRRRR112212222 R11RRR1RRRRR112212222R11RR R1RRRRR112212222R11RRR1RRR RR112212222R11RRR1RRRRR112 212222R11RRR1RRRRR11221222
½½½
“…In night a ll creatures sleep;
Only the ma lcontent
6{pm}
of the body, especially the brain, so that it may continue to
function optimally. After periods of extended wakefulness or reduced sleep, neurons may begin to malfunction, visibly affecting a person’s behavior and memory. Insufficient rest can
even cause hallucinations and contribute to anxiety disorders
7{pm}
and other psychiatric problems, including depression. Some
organs, such as muscles, are able to regenerate even when a person is not sleeping so long as they are resting. This could
involve lying awake but relaxed within a quite environment.
8{pm}
Even though cognitive functions might not seem necessary in
this scenario the brain, especially the cerebral cortex, is not able to rest but rather remains semi-alert in a state of “quiet
readiness.” Certain stages of sleep are needed for the regenera-
9{pm}
tion of neurons within the cerebral cortex while other stages of sleep seem to be used for forming new memories and generating new synaptic connections. The effects of sleep deprivation on behavior have been tested in relation to the presence of
10{pm}
activity in different sections of the cerebral cortex.
11{pm}
12{pm}
PAGES 28–29 101# C P C P
PAGES 30–31 74# C UV p Sp g
g
88# C
61# P C
OBESITY
was curious as to what might
at least in part, by a corresponding decrease in the average
happen if he put busy Americans
number of hours that Americans are sleeping, possibly by
into an environment with 14
disrupting hormones that regulate appetite. The analysis of a
hours of darkness. How would they sleep? He organized a
that those between the ages of 32 and 49 who sleep less than
study to find out. He and his
seven hours a night are significantly more likely to be obese. In
colleagues at the National Insti-
addition, studies show sleep-deprived people tend to develop
but do not always succeed in achieving. More than 500 refer-
15 young, healthy adult volun-
increased risk for diabetes.
ences to a segmented sleeping pattern have been unearthed in
teers. They went about their
diaries, court records, medical books and literature, and from
normal business during the day,
Homer’s Odyssey to an anthropological account of modern
then reported to a sleep lab in
ILLNESSES
2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1
2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R
2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R
R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R
1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R
1 2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R 1 2 R
R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1
R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1
½½½ ½½ 38
as well. Reports from the Harvard-run Nurses’ Health Study
R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2
1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R
and research groups scattered around the country have found clues that might explain the associations, indications that sleep disruption affects crucial hormones and proteins that play roles in these diseases.
1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1
2 R 1 2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R 1
2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R
1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R
2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R
2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1
2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R
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R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1
R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1
R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2
CHAPTER
2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R
RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R
PAGES 40–41 54# C P C P
two
hours
says. the
and
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Written waking
for
Wehr says. “But it wasn’t at all.” The people in the sleep study
a
second
A
sleep.
of “midnight comfort.”
also
and
even prayed.
from
or
had
sex.
Century that
was
not day’s
first more
“do
sleeps.
16th
couples long
the have
41
the special
between
bed-fellows
conceive a
toilet stayed
and
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advised to of
“after “they
to
manual
time end
but when
some while
the some
people
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hours
chatted
even
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indicate
active. to
and wrote manuals
Century the
doctor’s
France
night seems to give rise to a sort
went Most
read, prayer
15th for
afforded
contemplation,
up,
tobacco
bed,
late prayers People
described it as a kind of quiescent, meditative state. The longer
records
period quite
got
neighbors.
in
Countless
hours would be a kind of torture,”
quiet
were often smoked
visited
Physiology in 1993. “You might think that lying awake for two
Accounts of the Pre-Industrial Era
or
People or
lished in the American Journal of 39
chance
others
period in the middle, lasting a few hours. The study was pub-
SEGM ENT ED S LEE P
it
the at labor sleep,”
enjoyment” better.”
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1{am}
might well pose the same question today. Increasingly, rather
than render nighttime more accessible, we are instead risking its gradual elimination. Already, the heavens, our age-old
source of awe and wonder, have been obscured by the glare of
outdoor lighting. Only in remote spots can one still glimpse
the grandeur of the Milky Way. Entire constellations have dis-
appeared from sight, preplaced by a blank sky. Conversely, the
46
body’s natural preference for segmented sleep, as well as the ubiquity of artificial light. This could be the root of a condition called sleep maintenance insomnia, where people wake during the night and have trouble getting back to sleep. The condition first appears in literature at the end of the 19th Century, at the same time as
7{pm}
pages of history and engage in some low-stimulus activity for an hour or two, rather than sit there worrying about it. Russell Foster, a professor of circadian neuroscience at Oxford, shares this point of view. “Many people wake up at night and panic,”
8{pm}
he says. “I tell them that what they are experiencing is a throwback to the bi-modal sleep pattern.” By forcing oneself into an unnatural sleep pattern and viewing quiet personal time as “wasteful,” there is a dramatic increase in anxiety, stress, depression, alcoholism and drug use.
9{pm}
CHAPTER
waking life, too. When having trouble drifting back to sleep in the middle of the night, it might help to take a leaf out of the
became a place for legitimate activity and as that activity increased, the length of time people could dedicate to rest dwindled. Today, most people seem to have adapted quite well to the 8-hour
W HA T W E HAV E LOS T Cultural Side Effects
nation. Ecological systems, with their own patterns of noctur-
grow more scarce. Should that luminous day arrive, we stand to lose a vital element of our humanity—one as precious as
it is timeless. That, in the depths of a dark night, should be a bracing prospect for any spent soul to contemplate.
74# C UV O p
b
SAO2
W H AT
WHEN
D A I LY R O U T I N E
STICK TO A SLEEP SCHEDULE
NO. 1
Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. There's a caveat, though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired. If you agonize over falling asleep, you might find it even tougher to nod off.
PAY ATTENTION TO WHAT YOU EAT AND DRINK
NO. 2
Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.
The important thing is to get a good handle on the dose of sleep YOU need. Set your pattern—and stick with it each night. Instead of heading to bed with anxiety, try to dive in like a voluptuary, pushing away guilt about the list of things you could be doing and letting yourself become beautifully suspended between worlds. Dim the lights a couple of hours after dusk and looking at the nighttime not as a time to pursue endless work, but to daydream, drift, putter about, and enter an almost meditative state. As we learn more, we may realize that giving sleep and rest the center stage in our lives may be as fundamental to our wellbeing as the way we eat and the medicines that cure us. And if we come to treasure this time of splendid relaxation, we may have much more to offer in the daytime hours.
53
THE LOST ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
SLEEP REQUIREMENTS can vary from person to person and six to nine hours is the normal range.
CREATE A BEDTIME RITUAL
NO. 3
Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.
GET COMFORTABLE
NO. 4
Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.
LIMIT DAYTIME NAPS
NO. 5
INCLUDE PHYSICAL ACTIVITY IN YOUR DAILY ROUTINE
NO. 6
Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.
MANAGE STRESS
NO. 7
When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace to your life, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend. Before bed, jot down what's on your mind and then set it aside for tomorrow.
Long daytime naps can interfere with nighttime sleep—especially if you're struggling with insomnia or poor sleep quality at night. If you choose to nap during the day, limit yourself to about 10 to 30 minutes and make it during the mid afternoon. If you work nights, you'll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight doesn't interrupt your daytime sleep—which adjusts your internal clock .
Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
NEW LEAF 55
COATED Primavera Cyclus Print
THE LOST ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine—which take hours to wear off—can wreak havoc with quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.
54
COLOPHON
THINK about all the factors that interfere with a good night's sleep—from pressure at work and family responsibilities to unexpected challenges, such as layoffs, relationship issues or illnesses. It's no wonder that quality sleep is sometimes elusive. Although you might not be able to control all of the factors that interfere with your sleep, you can adopt habits that encourage better sleep. Start with these simple sleep tips.
RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
NAF
MeSH_D004562
MeSH_D004576
7 Steps to Better Sleep SLEEP TIPS
ICD-9-CM_89.52
LEOG REOG
67# C UV G d
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ABD
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49
sights and sounds—all will be impaired by enhanced illumi-
nal life, will suffer immeasurably. With darkness diminished,
opportunities for privacy, intimacy, and self-reflection will
THO
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PAGES 48–49 61# C P C P
ness and light, and regular respites from the daily round of
47
12{pm}
MeSH_D004585
6{am}
from the sun.
The residual beauty of the night sky, alternating cycles of dark-
48
11{pm}
52
5{am}
into twilight in selected locations with the aid of reflected light
10{pm}
PAGES 46–47 67# C UV p Sp g
4{am}
ties. The Russian government has even attempted to launch
THE LOST ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
be damaging if it makes people who wake up at night anxious, as this anxiety can itself prohibit sleep and is likely to seep into
to improvements in street lighting, domestic lighting and a surge in coffee houses—which were sometimes open all night. As the night
sleep, but many sleeping problems may have roots in the human
6{pm}
from morning to midnight, have lost their original identi-
3{am}
an experimental “space mirror” designed to transform night
THE LOST ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
ety. By the 1920s the idea of a first and second sleep had receded
THE LOST ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
“Waking up during the night is part of normal human physiology. The idea that we must sleep in a consolidated block could
entirely from our social consciousness. The initial shift is attributed
45
we slept a certain way,” says sleep psychologist Gregg Jacobs.
the urban upper classes in northern Europe and over the course of the next 200 years filtered down to the rest of Western soci-
RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
Ekirch found that references to the first and second sleep started to disappear during the late 17th Century. This started among
accounts of segmented sleep disappear. For most of evolution
time when night, for all practical purposes, will have become
RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
44
loss of segmented sleep and, with it, a better understanding
of our inner selves. Certainly, it is not difficult to imagine a
day—truly a 24/7 society in which traditional phases of time,
2{am}
½½½ ½½
½½½ ½½
fanciful world of our dreams has grown more distant with the
CHAPTER
THE LOST ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
In view of our present trajectory of technological change, we
RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
IN THE COMEDY Amphitryon, by John Dryden (1960), the ancient deity Mercury demands of Night, “What art though good for…but only for love and fornication?”
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RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
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EEG }}
R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2
C3A2 C4A1 O1A2 02A1
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MeSH_D017286
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MeSH_D004569
R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2
ICD-9-CM_89.17
R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1
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RAMIFICATIONS_SIDE EFFECTS TO SLEEP DEPRIVATION
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51
R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R
Ekirch a
50
2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R
they refer to it, as if it was common knowledge,” that
night led to two bouts of con-
Improving Quality of Sleep
2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R 1 1 R R 2 1 R
one
“It’s not just the number of references, it is the way
sleep study found that the long
THE ELUSIVE ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1
on until 8 the next morning; it was a simulated winter day. The
centrated sleep—with a wakeful
THE LOST ART OF SLEEP_THE CYCLE OF REST AND RENEWAL
2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R 2 2 R 1 2 R R
two hours after dusk, followed by waking period of
p.m., lie down and rest,” Wehr says. The lights didn’t come back
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These references describe a first sleep which began about
subjects go into the dark at 6
body into a state of high alert, increasing the production of stress hormones and driving up blood pressure, a major risk factor for heart attacks and strokes. Moreover, people who are sleep-deprived have elevated levels of substances in the
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tribes in Nigeria.
the early evening. “We had our
Physiologic studies suggest that a sleep deficit may put the
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This is unlike the consolidated form of sleep we aspire to today,
tute of Mental Health recruited
problems regulating their blood sugar, which may put them at
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A. ROGER EKIRCH, a professor in the Department of History at Virginia Tech found a wealth of evidence to suggest that people living before the presence artificial illumination slept in a segmented or bi-phasic pattern.
Psychiatrist, Thomas Wehr
suggesting that the nation’s obesity epidemic is being driven,
nationally representative sample of nearly 10,000 adults found
1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R 2 R R 2 1 1 R
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CASE STUDY
A large, new study provides the latest in a flurry of evidence
major
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Symphony Sakura New Leaf EcoMatte Legacy Connection Bright Revival Bright Future Connection Reincarnation Rolland Enviro 100
DESIGN Nicole Ryan PHOTOGRAPHY Nicole Ryan + a selection of found imagery. TYPEFACES Adobe Garamond Pro, Akzidenz Grotesk, RBNo2 Light TITLE The Lost Art of Sleep: The Cycle of Rest and Renewal
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R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R R R 2 R 1 R R R 2 1 R 2
R 1 R R 2 1 R 1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R 1 1 2 R 2 1 R R 2 R 1 2 R R 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2
R 2 R 1 2 R R 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2 1 2 1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R 1 1 2 R 2 1 R R 2 R 1 2
R 2 R 1 R R R 2 1 R 2 R 1 1 2 R 2 1 R R 2 R 1 2 R 2 2 1 R 2 R 1 R 2 1 2 1 R 1 1 R R 2 1 2 1 R R 1 R R R 2 R 1 R
R 2 1 2 1 R R 1 R R 2 1 2 1 R R 1 R R R 2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1 R 1 2 R 1 2 R 2 2 1 R 2 R 1 R 2 1 2 1
1 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 R 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1
1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R
2 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R
2 1 R 2 R 1 1 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R
1 R R 2 1 2 2 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1
2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R
2 R 1 R R 1 2 1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R 2 1 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R
2 1 2 1 R 2 2 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 R 1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R 2 1 1 R 2 R 1 2 2 1 2 1 R
2 R 2 1 R 2 R R 1 2 R 2 1 1 R 2 R 1 2 2 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 R 1 R 2 R 1 R 2 R 2 1 R
R R 1 R R 2 1 R 1 R R 1 R 1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R 2 1 1 R 2 R 1 2 2 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R
1 R 2 R 1 2 1 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 R R 1 R R 1 R 1 R 2 R 1 R 2 R 2 1 R 2 R R 1 2 R 2 1 1 R 2 R 1
1 R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 1 R 2 R 1 2 1 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R 1 R 2 R 1
R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R 1 R 2 R 1 R 1 R 2 1 R 2 R R 1 2 R 2 1 1 R 2 R 1 2 R 1 2 1 R 2 R R R 2 1 2
R 1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R 1 R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2
R 1 R R 1 R 1 R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1
1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2
R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R R R 2 R 1 R R R 2 1 R 2
R 1 R R 2 1 R 1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2
R 2 R 1 2 R R 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R 1 1 2 R 2 1 R R 2 R 1 2
R 2 R 1 R R R 2 1 R 2 R 1 1 2 R 2 1 R R 2 R 1 2 R R 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2 1 2 1 R R 1 R R R 2 R 1 R
R 2 1 2 1 R 1 1 R R 2 1 2 1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R 1 1 2 R 2 1 R R 2 R 1 2 R 2 2 1 R 2 R 1 R 2 1 2 1
1 2 R 2 1 R 1 2 R 1 2 R 2 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2 1 2 1 R R 1 R R R 2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1
1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 R 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R
2 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R
2 1 R 2 R 1 1 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R
1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1
2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 2 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R
2 R 1 R R 1 2 1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R
2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R 2 1 1 R 2 R 1 2 2 1 2 1 R
2 R 2 1 R 2 2 R 1 2 R 2 1 1 R 2 R 1 2 2 1 2 1 R 2 2 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 R 1 R 2 R 1 R 2 R 2 1 R
R R 1 R R 2 2 R 1 R R 1 R 1 R 2 R 1 R 2 R 2 1 R 2 R R 1 2 R 2 1 1 R 2 R 1 2 2 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R
1 R 2 R 1 2 2 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R 1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R 2 1 1 R 2 R 1
1 R 2 R 1 R 2 R 2 1 R 2 R R 1 2 R 2 1 1 R 2 R 1 2 1 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 R R 1 R R 1 R 1 R 2 R 1
R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R 1 R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 1 R 2 R 1 2 1 1 2 1 R 2 R R R 2 1 2
R 1 2 R 2 1 1 R 2 R 1 2 R 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R 1 R 2 R 1 R 1 R 2 1 R 2 R R 1 2 R 2
R 1 R R 1 R 1 R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1
1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R 1 R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2
R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R R R 2 R 1 R R R 2 1 R 2
R 1 R R 2 1 R 1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2
R 2 R 1 2 R 1 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1 2
R 2 R 1 R R R 2 1 R 2 R 1 1 2 R 2 1 R R 2 R 1 2 R R 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R R R 2 R 1 R
R 2 1 2 1 R R 1 R R 2 1 2 1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R 1 1 2 R 2 1 R R 2 R 1 2 R R 2 1 R 2 R 1 R 2 1 2 1
1 2 R 2 1 R R 2 R 1 2 R 2 2 1 R 2 R 1 R 2 1 2 1 R 1 1 R R 2 1 2 1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R 1 1 2 R 2 1
1 R R 1 R R R 2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1 R 1 2 R 1 2 R 2 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2 1 2 1 R R 1 R
2 1 R 2 R 1 R 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R
2 1 R 2 R 1 1 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R
1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1
2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1 R 2 2 R 1 2 R
2 R 1 R R 1 2 1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 2 R R 1 R R 2 2 R 1 R R
2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1 R
2 R 2 1 R 2 2 R 1 2 R 2 1 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 R 2 R 2 1 R
R R 1 R R 2 2 R 1 R R 1 R 1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R 2 1 1 R 2 R 1 2 2 1 2 1 R 2 2 R R 2 1 2 1 R R 1 R R
PAPER Supreme Brilliant Matte COLOR CMKY Process SOFTWARE Adobe InDesign CS5, Adobe Illustrator CS5, Adobe Photoshop CS5, Adobe Lightroom 3 PRINTER Epson R1800
UNCOATED New Leaf Opaque Everest Imagination New Leaf Encore/Opaque
Academy of Art University INSTRUCTOR Ariel Grey Typography 3 May 2012
Pioneer Good News
Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two. If you have children or pets, set limits on how often they sleep with you — or insist on separate sleeping quarters.
PAGES 54–55 78# C D pO p C P
PAGES 56–57 47# C P C P
g
PAGES 58–59 74# C UV p C mp
END PAGES 101# C P C P
g
1 R 2 R 1 2 2 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 R 1 R 2 R 1 R 2 R 2 1 R 2 R R 1 2 R 2 1 1 R 2 R 1
1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R 2 1 1 R 2 R 1 2 2 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R 1 R 2 R 1
R R 2 1 2 1 R R 1 R R 2 R R 1 R R 1 R 1 R 2 R 1 R 2 R 2 1 R 2 R R 1 2 R 2 1 1 R 2 R 1 2 1 1 2 1 R 2 R R R 2 1 2
R 1 2 R 2 1 1 R 2 R 1 2 1 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R 1 R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2
R 1 R R 1 R 1 R 2 R 1 R 1 R 2 1 R 2 R R 1 2 R 2 1 1 R 2 R 1 2 R 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1
1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R 1 R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2
R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R 1 R 2 R 1 R R R 2 1 R 2
R 1 R R 2 1 R 1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2
R 2 R 1 2 R 1 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1 2
R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R R R 2 R 1 R
R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R 1 1 2 R 2 1 R R 2 R 1 2 R R 2 1 R 2 R 1 R 2 1 2 1
1 2 R 2 1 R R 2 R 1 2 R R 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2 1 2 1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R 1 1 2 R 2 1
1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R 1 1 2 R 2 1 R R 2 R 1 2 R 2 2 1 R 2 R 1 R 2 1 2 1 R 1 1 R R 2 1 2 1 R R 1 R
2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2 1 2 1 R R 1 R R R 2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1 R 1 2 R 1 2 R 2 2 1 R 2 R
2 1 R 2 R 1 1 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 R 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R
1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1
2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1 R 2 2 R 1 2 R
2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R
2 1 2 1 R 2 1 R R 2 1 2 2 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1 R
2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 R 2 R 2 1 R
R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R 2 1 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R
1 R 2 R 1 2 2 1 2 1 R 2 2 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 R 1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R 2 1 1 R 2 R 1
1 R 2 R 1 R 2 R 2 1 R 2 R R 1 2 R 2 1 1 R 2 R 1 2 2 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 R 1 R 2 R 1
R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R 1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R 2 1 1 R 2 R 1 2 2 1 2 1 R 2 R R R 2 1 2
R 1 2 R 2 1 1 R 2 R 1 2 1 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 R R 1 R R 1 R 1 R 2 R 1 R 2 R 2 1 R 2 R R 1 2 R 2
R 1 R R 1 R 1 R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 1 R 2 R 1 2 1 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1
1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R 1 R 2 R 1 R 1 R 2 1 R 2 R R 1 2 R 2 1 1 R 2 R 1 2 R 1 2 1 R
R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R 1 R 2 R 1 R R R 2 1 R
R 1 R R 2 1 R 1 R R 1 R 1 R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R
R 2 R 1 2 R 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1
R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R R R 2 R 1
R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2 R 1 R 2 1 2
1 2 R 2 1 R R 2 R 1 2 R R 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R 1 1 2 R 2
1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R 1 1 2 R 2 1 R R 2 R 1 2 R R 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2 1 2 1 R R 1
2 1 R 2 R 1 R 2 1 2 1 R 1 1 R R 2 1 2 1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R 1 1 2 R 2 1 R R 2 R 1 2 R 2 2 1 R 2
2 1 R 2 R 1 1 2 R 2 1 R 1 2 R 1 2 R 2 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2 1 2 1 R R 1 R R R 2 R 1 R R 1 2 1 R 2
1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 R 2 1 2 1 R 2 1 R R 2
2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1 R 2 2 R 1 2
2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R
2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1
2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 2 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 R 2 R 2 1
R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R
1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R 2 1 1 R 2 R
1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R 2 1 1 R 2 R 1 2 2 1 2 1 R 2 2 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 R 1 R 2 R
R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 R 1 R 2 R 1 R 2 R 2 1 R 2 R R 1 2 R 2 1 1 R 2 R 1 2 2 1 2 1 R 2 R R R 2 1
R 1 2 R 2 1 1 R 2 R 1 2 2 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R 1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R
R 1 R R 1 R 1 R 2 R 1 R 2 R 2 1 R 2 R R 1 2 R 2 1 1 R 2 R 1 2 1 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 R R 1 R R
1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R 1 R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 1 R 2 R 1 2 1 1 2 1 R
R 2 1 R 2 R R 1 2 R 2 1 1 R 2 R 1 2 R 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R 1 R 2 R 1 R 1 R 2 1 R
R 1 R R 2 1 R 1 R R 1 R 1 R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R
R 2 R 1 2 R 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R 1 R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1
R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R R R 2 R 1
R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2 R 1 R 2 1 2
1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2
1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R 1 1 2 R 2 1 R R 2 R 1 2 R R 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1
2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2 1 2 1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R 1 1 2 R 2 1 R R 2 R 1 2 R R 2 1 R 2
2 1 R 2 R 1 1 2 R 2 1 R R 2 R 1 2 R 2 2 1 R 2 R 1 R 2 1 2 1 R 1 1 R R 2 1 2 1 R R 1 R R R 2 R 1 R R R 2 1 R 2
1 R R 2 1 2 1 R R 1 R R R 2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1 R 1 2 R 1 2 R 2 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2
2 R 1 2 R 2 2 1 R 2 R 1 R 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1 R 2 2 R 1 2
2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R
2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1
2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1
R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 2 R R 1 R
1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R
1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R 2 1 1 R 2 R 1 2 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R
R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 R 1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R 2 1 1 R 2 R 1 2 2 1 2 1 R 2 2 R R 2 1
R 1 2 R 2 1 1 R 2 R 1 2 2 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 R 1 R 2 R 1 R 2 R 2 1 R 2 R R 1 2 R
R 1 R R 1 R 1 R 2 R 1 R 2 R 2 1 R 2 2 R 1 2 R 2 1 1 R 2 R 1 2 2 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R
1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 R R 1 R R 1 R 1 R 2 R 1 R 2 R 2 1 R 2 R R 1 2 R 2 1 1 R 2 R 1 2 1 1 2 1 R
R 2 1 R 2 R R 1 2 R 2 1 1 R 2 R 1 2 1 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R 1 R 2 R 1 R R R 2 1 R
R 1 R R 2 1 R 1 R R 1 R 1 R 2 R 1 R 1 R 2 1 R 2 R R 1 2 R 2 1 1 R 2 R 1 2 R 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R
R 2 R 1 2 R 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R 1 R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1
R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2 R R R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R 1 R 2 R 1
R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2 R R R 2 1 2
1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2
1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R R 1 2 R 2 1 R R 2 R 1 2 R 1 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1
2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2 1 R 1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R 1 1 2 R 2 1 R R 2 R 1 2 R R 2 1 R 2
2 1 R 2 R 1 1 2 R 2 1 R R 2 R 1 2 R R 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2 1 2 1 R R 1 R R R 2 R 1 R R R 2 1 R 2
1 R R 2 1 2 1 R R 1 R R R 2 R 1 R R R 2 1 R 2 R 1 1 2 R 2 1 R R 2 R 1 2 R 2 2 1 R 2 R 1 R 2 1 2 1 R 1 1 R R 2
2 R 1 2 R 2 2 1 R 2 R 1 R 2 1 2 1 R R 1 R R 2 1 2 1 R R 1 R R R 2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1 R 1 2 R 1 2
2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 R 2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R
2 1 2 1 R 2 1 R R 2 1 2 1 R R 1 R R 2 2 R 1 R R 1 2 1 R 2 R 1 1 2 R 2 1 R 2 2 R 1 2 R 2 2 1 R 2 R 1 2 2 1 2 1
COLOPHON NEW LEAF COATED Primavera Cyclus Print Symphony Sakura New Leaf EcoMatte Legacy Connection Bright Revival Bright Future Connection Reincarnation Rolland Enviro 100
DESIGN Nicole Ryan PHOTOGRAPHY Nicole Ryan + a selection of found imagery. TYPEFACES Adobe Garamond Pro, Akzidenz Grotesk, RBNo2 Light TITLE The Lost Art of Sleep: The Cycle of Rest and Renewal PAPER Supreme Brilliant Matte COLOR CMKY Process SOFTWARE Adobe InDesign CS5, Adobe Illustrator CS5, Adobe Photoshop CS5, Adobe Lightroom 3 PRINTER Epson R1800
UNCOATED New Leaf Opaque Everest Imagination New Leaf Encore/Opaque Pioneer Good News
Academy of Art University INSTRUCTOR Ariel Grey Typography 3 May 2012
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