The Lost Art of Sleep

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The Cycle Of Rest And Renewal

THOUGHTS ON CYCLUS PRINT FROM THE THINK ON PAPER SERIES OF PROMOTIONS FROM NEW LEAF PAPER.

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THE LOST ART OF SLEEP

COPYRIGHT © 2012. NEW LEAF PAPER.

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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 circum-stances of today’s culture and pace, we no longer achieve qual-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 misdiag-nosed health problems. Sleep is vital to life, yet little has been studied and understood about it.

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.

CYCLUS PRINT PAPERLINE & THE HUMAN SLEEP CYCLE

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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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 R R 1 1 2

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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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 R R 1 1 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 R R 1 1 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 R R 1 1 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 R R 1 1 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 R R 1 1 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 R R 1 1 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 R R 1 1 2

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13

think about them.”

“The mists of sleep are vast things

which dominate our

existence and yet we hardly ever

~Martin Hesp

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.

An every day occurrence, the mystery of sleep, is an experi-ence that dominates our existence and yet we rarely think about it. Clouds larger than Everest regularly march across the landscape, and yet we don’t pay them much heed unless they threaten some kind of precipitation. It’s the same with sleep—it wafts in and out of our lives all the time, although we don’t take much notice of the fact that we spend a third of our lives being rendered unconscious, unless we experience some kind of problem doing it.

Learning about the history of

sleep can create the feeling of a

connection to ancient humans

and to a realm beyond clock-

driven, electrified industrial life,

whose endless demands are

more punishing than ever. Much

as Werner Herzog’s documen-

tary Cave of Forgotten Dreams

pulls the viewer into the lives of

ancient cave dwellers in southern

France who painted the walls

with marvelous images, reading

about how our ancestors filled

their nights with dream reflec-

tion, lovemaking and 10-to-12

hour stretches of down-time

produced a strange sense of

intimacy and wonder.

CASE STUDY

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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 repre-sents 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 activ-ity 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, gam-ble, work, or f lirt at 3 a.m.; businesses stay open ever-longer hours; tens of millions of travelers cross multiple time zones each year, worldwide; and with the growth of global commerce and communication, Wall Street trad-ers 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.

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.

millions ofMOONLIGHTERS

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17Because sleeping patterns have fallen into an unnatural cycle, people are driven towards caffeine and pharmaceutical drugs to control sleep. The pharmaceutical industry recommends drug-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 strate-gies 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 eight-hour sleep mandate may be making us more prone to stress. A recent discovery, not from a drug company laboratory or a univer-sity research program but from a historian, suggests that there may be another, very different, way to relieve sleep problems.

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The Stages of Sleep

CYCLE CHART

1

REM

2

3

4

FIRS

T CYC

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ND C

YCLE

{ awake }

DUSK TO DAWN

WHAT WHEN

Stage 1 is a drowsy, relaxed state between being awake and sleeping—breathing slows, muscles relax, heart rate drops.

1 {am}

2 {am}

3 {am}

4 {am}

5 {am}

6 {am}

9 {pm}

12 {pm}

11 {pm}

10 {pm}

8 {pm}

7 {pm}

6 {pm}

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DEEP SLEEP {SWS) DREAMING {REM}

THIR

D CY

CLE

FOUR

TH C

YCLE

FIFT

H CY

CLE

EVERY 60-100 MINUTES WE GO

THROUGH A CYCLE OF FOUR STAGES

OF SLEEP.

Stage 2 is slightly deeper sleep—you may feel awake and this means that you may be asleep and not realize it.

IN A FULL SLEEP CYCLE, A PERSON

GOES THROUGH ALL THE STAGES OF

SLEEP FROM ONE TO FOUR, THEN

BACK DOWN THROUGH STAGES

THREE AND TWO, BEFORE ENTERING

DREAM SLEEP.

After Deep Sleep, we go back to Stage 2 for a few minutes, and then enter Dream Sleep—also called REM (Rapid Eye Movement).

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.

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SLEEP has long eluded historical attention. “Our entire history,” lamented the 18th Century scholar Georg Christoph Lichtenberg, “is only the history of wak-ing 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 wak-ing 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 ani-

mated, 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 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 back-

ground takes total charge when

nothing else is making much

sense. One of the first obser-

vations 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

CASE STUDY

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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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 R R 1 1 2

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 Ren-

aissance man’s fascination with

the mechanic of everything

around him, including ancient

scrolls, astronomy and his mim-

osa plant’s daily movements.

The plant in his cupboard fol-

lowed its time-specific activities

in the absence of light. Its leaves

stiffened during the day and

drooped at night, just as they

would in the outside world. From

petal movements to fragrance

release, there is a right time

for everything, and the plant

chugged along on its business

even in the darkness.

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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 evo-lutionary 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 run-ning 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 plenty of time for sleep, but you’re still having trouble waking up in the morning or staying alert all day, you may not be spending enough time in the different stages of sleep—especially deep sleep and REM (Rapid Eye Movement) sleep.

Although the modern era of sleep research started in the 1950s with the discovery of REM sleep, the field remained somnolent until more recently. Only 20 years ago the dominant paradigm in sleep research was that sleep cured sleepiness. Since then, researchers have been developing a far more complex picture of what happens while we snooze.

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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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 1 1 R R R 1 R R R R 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

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29Your 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 lev-els 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 night-shift 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.

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Repines and quarrels…”

“…In night a ll creatures sleep;

Only the malcontent

that 'gainst his fate

~John Marston, ca . 1600

the sleepWAKE CYCLE

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31

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 bleary-

eyed, 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 individ-ual 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.

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33

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-

lem,’” 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.”


CASE STUDY

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cognitive

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35



While some people may like to believe that they can train their bodies to not require as much sleep as they once did, this belief is simply not true. Sleep is needed to regenerate certain parts 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 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. 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 of sleep seem to be used for forming new memories and gen-erating new synaptic connections. The effects of sleep depriva-tion on behavior have been tested in relation to the presence of activity in different sections of the cerebral cortex.

9 {pm}

12 {pm}

11 {pm}

10 {pm}

8 {pm}

7 {pm}

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cognitive EFFECTS

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, 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.


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.

OBESITY

ILLNESSESmajor

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SEGM ENT ED S LEE P

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39

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 artifi-cial 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 refer-ences 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 two hours and then a second sleep.

“It’s not just the number of references, it is the way they refer to it, as if it was common knowledge,” Ekirch says. Written records indicate that the waking period afforded some a chance for quiet contemplation, while others were quite active. People often got up, went to the toilet or smoked tobacco and some even visited neighbors. Most people stayed in bed, read, wrote and prayed. Countless prayer manuals from the late 15th Century offered special prayers for the hours in between sleeps. People also chatted to bed-fellows or had sex. A doctor’s manual from 16th Century France even advised couples that the best time to conceive was not at the end of a long day’s labor but “after the first sleep,” when “they have more enjoyment” and “do it better.”

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 Insti-

tute of Mental Health recruited

15 young, healthy adult volun-

teers. 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 con-

centrated sleep—with a wakeful

period in the middle, lasting a

few hours. The study was pub-

lished in the American Journal of

Physiology in 1993. “You might

think that lying awake for two

hours would be a kind of torture,”

Wehr says. “But it wasn’t at all.”

The people in the sleep study

described it as a kind of quies-

cent, meditative state. The longer

night seems to give rise to a sort

of “midnight comfort.”

CASE STUDY

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43A natural hiatus, rather than the backdrop to daily existence, nighttime in the early modern age instead embodied a dis-

tinct culture, with many of its own customs and rituals. As a 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, signifi-cant 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.

own private world.”

“For the waking there is only one

common world only; but when

asleep, each man turns to his

~Heraclitus, ca . 500 B.C.

the night'sRENEWAL

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44

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 soci-ety. 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 ubiq-uity 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

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45accounts of segmented sleep disappear. For most of evolution we slept a certain way,” says sleep psychologist Gregg Jacobs. “Waking up during the night is part of normal human physiol-ogy. The idea that we must sleep in a consolidated block could 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 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,” he says. “I tell them that what they are experiencing is a throw-back 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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48



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 risk-ing 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.

The residual beauty of the night sky, alternating cycles of dark-ness 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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53SLEEP REQUIREMENTS can vary from person to person and six to nine hours is the normal range.

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 well-

being 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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54

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.

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 stim-

ulating 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 dis-

rupt sleep later in the night.

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 wake-

fulness and drowsiness.

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, ear-

plugs, 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.

THINK about all the factors that interfere with a good night's sleep—from pressure at work and family responsibilities to unex-pected challenges, such as layoffs, relation-ship 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.

NO. 1

NO. 2

NO. 3

NO. 4

STICK TO A SLEEP SCHEDULE

PAY ATTENTION TO WHAT YOU

EAT AND DRINK

CREATE A BEDTIME RITUAL

GET COMFORTABLE

7 Steps to Better Sleep

SLEEP TIPS DAILY ROUTINE

WHAT WHEN

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55

Long daytime naps can interfere with nighttime sleep—espe-

cially 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 day-

time sleep—which adjusts your internal clock .

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.

NO. 5

NO. 6

NO. 7

LIMIT DAYTIME NAPS

INCLUDE PHYSICAL ACTIVITY IN YOUR

DAILY ROUTINE

MANAGE STRESS

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3

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NEW LEAF PAPER 116 New Montgomery St. Suite 830 San Francisco, CA 94105

415.291.9210 TOLL FREE 888.989.5323 FAX 415.291.9353

[email protected] www.newleafpaper.com


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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 circum-stances of today’s culture and pace, we no longer achieve qual-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 misdiag-nosed health problems. Sleep is vital to life, yet little has been studied and understood about it.

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.

CYCLUS PRINT PAPERLINE & THE HUMAN SLEEP CYCLE

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{PG. 18} Cycle Chart {PG. 54} Sleep Tips {PG. 56} Product Information {PG. 58} Production List

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Because sleeping patterns have fallen into an unnatural cycle, people are driven towards caffeine and pharmaceutical drugs to control sleep. The pharmaceutical industry recommends drug-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 strate-gies 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 eight-hour sleep mandate may be making us more prone to stress. A recent discovery, not from a drug company laboratory or a univer-sity research program but from a historian, suggests that there may be another, very different, way to relieve sleep problems.

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The Stages of Sleep

CYCLE CHART

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EVERY 60-100 MINUTES WE GO

THROUGH A CYCLE OF FOUR STAGES

OF SLEEP.

{ awake }

DUSK TO DAWN

WHAT WHEN

Stage 2 is slightly deeper sleep—you may feel awake and this means that you may be asleep and not realize it.

IN A FULL SLEEP CYCLE, A PERSON

GOES THROUGH ALL THE STAGES OF

SLEEP FROM ONE TO FOUR, THEN

BACK DOWN THROUGH STAGES

THREE AND TWO, BEFORE ENTERING

DREAM SLEEP.

After Deep Sleep, we go back to Stage 2 for a few minutes, and then enter Dream Sleep—also called REM (Rapid Eye Movement).

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.

Stage 1 is a drowsy, relaxed state between being awake and sleeping—breathing slows, muscles relax, heart rate drops.

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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 evo-lutionary 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 run-ning 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 plenty of time for sleep, but you’re still having trouble waking up in the morning or staying alert all day, you may not be spending enough time in the different stages of sleep—especially deep sleep and REM (Rapid Eye Movement) sleep.

Although the modern era of sleep research started in the 1950s with the discovery of REM sleep, the field remained somnolent until more recently. Only 20 years ago the dominant paradigm in sleep research was that sleep cured sleepiness. Since then, researchers have been developing a far more complex picture of what happens while we snooze.

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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 soci-ety. 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 ubiq-uity 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 we slept a certain way,” says sleep psychologist Gregg Jacobs. “Waking up during the night is part of normal human physiol-ogy. The idea that we must sleep in a consolidated block could 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 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,” he says. “I tell them that what they are experiencing is a throw-back 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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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 lev-els 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 night-shift 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.

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Repines and quarrels…”

“…In night a ll creatures sleep;

Only the malcontent

that 'gainst his fate

~John Marston, ca . 1600

the sleepWAKE CYCLE

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DREAM SLEEP LOW MUSCLE TONE LOW –VOLTAGE EEG BRAIN ACTIVITY MEMORY4 - 5 PERIODS/NIGHT

PAR ADOXICAL SLEEPTONIC REM SLEEP PHASIC REM SLEEP CRE ATIV IT Y

WHAT WHEN

Rapid Eye Movement {REM}

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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 risk-ing 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.

The residual beauty of the night sky, alternating cycles of dark-ness 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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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-

lem,’” 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.”

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 bleary-

eyed, 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 individ-ual 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

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While some people may like to believe that they can train their bodies to not require as much sleep as they once did, this belief is simply not true. Sleep is needed to regenerate certain parts 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 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. 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 of sleep seem to be used for forming new memories and gen-erating new synaptic connections. The effects of sleep depriva-tion on behavior have been tested in relation to the presence of activity in different sections of the cerebral cortex.

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cognitive EFFECTS

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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.

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 stim-

ulating 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 dis-

rupt sleep later in the night.

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 wake-

fulness and drowsiness.

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, ear-

plugs, 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.

Long daytime naps can interfere with nighttime sleep—espe-

cially 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 day-

time sleep—which adjusts your internal clock .

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.

THINK about all the factors that interfere with a good night's sleep—from pressure at work and family responsibilities to unex-pected challenges, such as layoffs, relation-ship 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.

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STICK TO A SLEEP SCHEDULE

PAY ATTENTION TO WHAT YOU

EAT AND DRINK

CREATE A BEDTIME RITUAL

GET COMFORTABLE

LIMIT DAYTIME NAPS

INCLUDE PHYSICAL ACTIVITY IN YOUR

DAILY ROUTINE

MANAGE STRESS

7 Steps to Better Sleep

SLEEP TIPS DAILY ROUTINE

WHAT WHEN

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SLEEP REQUIREMENTS can vary from person to person and six to nine hours is the normal range.

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 well-

being 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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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, 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.



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.

OBESITY

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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

Academy of Art University

INSTRUCTOR Ariel Grey

Typography 3

May 2012

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41

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 artifi-cial 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 refer-ences 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 two hours and then a second sleep.

“It’s not just the number of references, it is the way they refer to it, as if it was common knowledge,” Ekirch says. Written records indicate that the waking period afforded some a chance for quiet contemplation, while others were quite active. People often got up, went to the toilet or smoked tobacco and some even visited neighbors. Most people stayed in bed, read, wrote and prayed. Countless prayer manuals from the late 15th Century offered special prayers for the hours in between sleeps. People also chatted to bed-fellows or had sex. A doctor’s manual from 16th Century France even advised couples that the best time to conceive was not at the end of a long day’s labor but “after the first sleep,” when “they have more enjoyment” and “do it better.”

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 Insti-

tute of Mental Health recruited

15 young, healthy adult volun-

teers. 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 con-

centrated sleep—with a wakeful

period in the middle, lasting a

few hours. The study was pub-

lished in the American Journal of

Physiology in 1993. “You might

think that lying awake for two

hours would be a kind of torture,”

Wehr says. “But it wasn’t at all.”

The people in the sleep study

described it as a kind of quies-

cent, meditative state. The longer

night seems to give rise to a sort

of “midnight comfort.”

CASE STUDY

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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 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 1 1 R R R 1 R R R R R 2 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 1 1 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 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 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 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 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 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 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 R R 1 1 2 2 1 2 2 2 2 R 1 1 R R R 1 R R R R R 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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 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 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 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 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 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 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 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 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 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 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A natural hiatus, rather than the backdrop to daily existence, nighttime in the early modern age instead embodied a dis-

tinct culture, with many of its own customs and rituals. As a 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, signifi-cant 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.

own private world.”

“For the waking there is only one

common world only; but when

asleep, each man turns to his

~Heraclitus, ca . 500 B.C.

the night'sRENEWAL





PAGES 50–51 74# Cover UV four-color process Over print black


PAGES 52–53 67# Cover UV four-color process Ghosted to 50%

PAGES 36–37 61# Text Four-Color Process Spot Gloss Varnish


PAGES 54–55 78# Cover Dry Trap Overprint Four-Color Process



PAGES 58–59 74# Cover UV four-color process Clear foil stamp

PAGES 42–43 101# Text Four-Color Process Overall Gloss Varnish

END PAGES 101# Text Conventional Printing Four-Color Process


CO

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COATED

Primavera

Cyclus Print

Symphony

Sakura

New Leaf EcoMatte

Legacy

Connection Bright

Revival Bright

Future Connection

Reincarnation

Rolland Enviro 100

UNCOATED

New Leaf Opaque

Everest

Imagination

New Leaf Encore/Opaque

Pioneer

Good News

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

Academy of Art University

INSTRUCTOR Ariel Grey

Typography 3

May 2012

NEW LEAF

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The Lost Art of Sleep

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