Sex Sleep Eat Drink Dream (34 page)

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Studies of fatigue-related accidents:
M. M. Mitler et al., "Catastrophes, sleep, and public policy: consensus report,"
Sleep
11, 100–109 (1988).
At around 4
P.M.,
drivers are:
Jim Home and Louise Reyner, "Vehicle accidents related to sleep: a review,"
Occupational and Environmental Medicine
56, 289–94 (1999).

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Napping is common in traditional cultures:
Wilse B. Webb and David F. Dinges, "Cultural perspectives on napping and the siesta," in David Dinges, ed.,
Sleep and Alertness
(New York: Raven Press, 1989), 247–65.
"
You must sleep sometime":
Churchill quoted at
www.powerofsleep.org/sleepfacts.htm
and at
www.mysleepcenter.com/sleepquotations.html
.
Claudio Stampi, an Italian sleep researcher:
Claudio Stampi,
Why We Nap
(Boston: Birkhauser, 1992).
As ...
William Dement points out:
Dement and Vaughan,
The Promise of Sleep,
371–77

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researchers at
NASA
tested:
Dement and Vaughan,
The Promise of Sleep,
374; see also, M. R. Rosekind et al., "Crew factors in flight operations IX: effects of planned cockpit rest on crew performance and alertness in long-haul operations,"
NASA
Technical Memorandum 108839 (Moffett Field, Calif.:
NASA
Ames Research Center, 1994).
"
Everyone knows about the need":
F. Turek, "Future directions in circadian and sleep research," presentation at SRBR meeting, 2002.
Even for those of us with lives:
M. Takahashi et al., "Maintenance of alertness and performance by a brief nap after lunch under prior sleep deficit,"
Sleep
23:6, 813–19 (2000); S.M.W. Rajaratnam and J. Arendt, "Health in a 24-h society,"
Lancet
358, 999–1005 (2001).
for sleepy subjects taking monotonous:
J. A. Home and L. A. Reyner, "Counteracting driver sleepiness: effects of napping, caffeine, and placebo,"
Psychophysiologyiy 33:3,
306–9 (1996).
Japanese researchers who recently conducted:
M. Takahashi et al., "Post-lunch nap as a worksite intervention to promote alertness on the job,"
Ergonomics
47:9, 1003–13 (2004).
Sara Mednick and her colleagues:
S. C. Mednick et al., "The restorative effect of naps on perceptual deterioration,"
Nature Neuroscience
5, 677–81 (2002); P. Maquet, "Be caught napping: you're doing more than resting your eyes,"
Nature Neuroscience
5, 618–19 (2002).

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Mednick showed that naps:
S. Mednick et al., "Sleep-dependent learning: a nap is as good as a night,"
Nature Neuroscience
6, 697–98 (2003).
In early 2007 came news:
A Naska et al., "Siesta in healthy adults and coronary mortality in the general population,"
Archives of Internal Medicine
167, 296–301 (2007).
In short, say sleep researchers:
Personal communication with Sara Mednick, October 3, 2006; Dement and Vaughan,
The Promise of Sleep,
371.
The latest siesta studies suggest:
A. Brooks and L. Lack, "A brief afternoon nap following nocturnal sleep restriction: which nap duration is most recuperative?,"
Sleep
29:6, 831–40 (2006).
The human body is "programmed" for a siesta:
M. Carskadon, "Ontogeny of human sleepiness as measured by sleep latency," in D. F. Dinges and R. J. Broughton, eds.,
Sleep and Alertness: Chronobiological, Behavioral, and Medical Aspects of Napping
(New York: Raven Press, 1989), 53–69.

7. STRUNG OUT

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William James once wrote:
William James,
The Principles of Psychology,
vol. 2, 1890,415–16;
http://psychclassics.yorku.ca/james/principles/prin25.htm.

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LeDoux has teased out:
The following description of fear and the brain comes from "Neurosystems underlying fear," paper delivered at the symposium "Stress and the Brain," National Institutes of Health, Washington, D.C., March 12, 2003; E. K. Lanuza et al., "Unconditioned stimulus pathways to the amygdala: effects of posterior thalamic and cortical lesions on fear conditioning,"
Neuroscience
125, 305–15 (2004); J. LeDoux, "The emotional brain, fear, and the amygdala,"
Cellular and Molecular Neurobiology
23:4–5, 727–38 (2003); and personal communication with Joseph LeDoux, January 16, 2005.

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The "look out!" message:
The following description of the fight-flight response is from Bruce McEwen,
The End of Stress
(Washington, D.C.: Dana Press, 2002).
"
The idea of this activity":
The following description and quotes throughout this chapter derive from McEwen,
The End of Stress,
and personal communication with Bruce McEwen, January 17, 2005.

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A Hungarian scientist ... was the first:
H. Selye, "A syndrome produced by diverse nocuous agents,"
Nature
138, 32 (1936).

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These days, scientists tend to define:
Robert Sapolsky, "Sick of poverty,"
Scientific American,
December 2005, 96.

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McEwen and his colleague:
E. S. Epel et al., "Stress and body shape: stress-induced Cortisol secretion is consistently greater among women with central fat,"
Psychosomatic Medicine
62:5, 623–32 (2000).

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That changed with research from UCSF:
Mary F. Dallman, "Chronic stress and obesity: a new view of comfort food,"
Proceedings of the National Academy of Sciences
100:20, 11696–11701 (2003); Norman Pecoraro et al., "Chronic stress promotes palatable feeding, which reduces signs of stress: feedforward and feedback effects of chronic stress,"
Endocrinology
!45> 3754 (2004); Mary Dallman, "Glucocorticoids: food intake, abdominal obesity and wealthy nations in 2004,"
Endocrinology
145, 2633 (2004).

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When scientists ... studied rats:
K. Kamara et al., "High-fat diets and stress responsivity,"
Physiology and Behavior 64,
1–6 (1998).
Some 150 studies suggest:
D. A. Padgett and R. Glaser, "How stress influences the immune response,"
Trends in Immunology
24:8, 444–48 (2003).
People who endure stressful conditions:
S. Cohen et al., "Psychological stress and susceptibility to the common cold,"
New England Journal of Medicine
325, 606–12 (1991).
They're also apt to produce:
When Ronald Glaser and Janice Kiecolt-Glaser and their team of researchers at Ohio State University studied the effect of stress on the body's ability to respond to the challenge of a vaccine, they found that stressed-out medical students produced a weak antibody response to the hepatitis B vaccine compared with control subjects, and caretakers of people with Alzheimer's disease showed a dampened response to a flu virus vaccine. J. K. Kiecolt-Glaser et al., "Stress-induced modulation of the immune response to recombinant hepatitis B vaccine,"
Psychosomatic Medicine
54, 22–29 (1992); "Chronic stress alters the immune response to influenza virus vaccine in older adults,"
Proceedings of the National Academy of Sciences
93, 3043–47 (1996).
One study found that in women caring for a relative:
J. K. Kiecolt-Glaser et al., "Slowing of wound healing by psychological stress,"
Lancet
346, 1194–96 (1995). Glaser's team also found that minor wounds inflicted on the hard palate of dental students three days before a major test healed an average of 40 percent slower than wounds in the same subjects during summer vacation. P. T. Marucha et al., "Mucosal wound healing is impaired by examination stress,"
Psychosomatic Medicine
60, 362–65 (1998).
Psychological stress ... inhibits a key component:
R. Glaser et al., "Stress-related changes in proinflammatory cytokine production in wounds,"
Archives of General Psychiatry
56, 450–56 (1999).

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even temporary stress, if sufficiently severe:
Ajai Vyas et al., "Chronic stress induces contrasting patterns of dendritic remodeling in hippocampal and amygdaloid neurons,"
Journal of Neuroscience
22:15, 6810–18 (2002); personal communication with Bruce McEwen, January 17, 2005.
A kind of reverse process goes on:
R. Pawlak, "Tissue plasminogen activator in the amygdala is critical for stress-induced anxiety-like behavior,"
Nature Neuroscience
6:2, 168–74 (2003).
"
People who are stressed over long periods":
E. S. Epel, "Accelerated telomere shortening in response to life stress,"
Proceedings of the National Academy of Sciences,
DOI: 10.1073/pnas.0407162101 (2004).

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Whether or not we are derailed:
A. Caspi et al., "Influence of life stress on depression: moderation in the 5-HTT gene,"
Science
301, 386—89 (2003); Stephan Hamann, "Blue genes: wiring the brain for depression,"
Nature Neuroscience
8:6, 701 (2005).
The genes made headlines:
Peter Kramer, "Tapping the mood gene,"
New York Times,
July 26, 2003, A13.
Try to feel in control:
Esther Sternberg, personal communication, January 17, 2005.

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Richard Davidson ... and his colleagues:
R. Davidson et al., "Alterations in brain and immune function produced by mindfulness meditation,"
Psychosomatic Medicine
65, 564–70 (2003).
mindfulness meditation can be a powerful:
J. Kabat-Zinn, "Mindfulness-based stress reduction: past, present and future,"
Clinical Psychology Science and Practice
10, 144–56 (2003); J. Kabat-Zinn, "Influence of a mindfulness-based stress reduction intervention on rates of skin clearing in patients with moderate to severe psoriasis undergoing phototherapy (UVB) and photochemotherapy (PUVA),"
Psychosomatic Medicine
60, 625–32 (1998).

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Music with a quick tempo:
C. L. Krumhansl, "An exploratory study of musical emotions and psychophysiology,"
Canadian Journal of Experimental Psychology
51:4, 336–53 (1997).
scientists at the Montreal Neurological Institute:
A. J. Blood and R. J. Za-torre, "Intensely pleasurable responses to music correlate with activity in brain regions implicated in reward and emotion,"
Proceedings of the National Academy of Sciences
98:20, 11818–23 (2001).
Other studies suggest that music:
J. A. Etzel et al., "Cardiovascular and respiratory responses during musical mood induction,"
International Journal of Psychophysiology
61, 57–59 (2006).
Dairy cows make more milk:
A. North and L. MacKenzie, "Milk yields affected by music tempo,"
New Indian Express,
July 4, 2001.

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People with strong social:
McEwen,
The End of Stress,
145.
Allan Reiss and his colleagues:
Dean Mobbs et al., "Humor modulates the mesolimbic reward centers,"
Neuron
40, 1041–48 (2003).
That humor sparks the brain's primeval:
Jaak Panksepp, "Beyond a joke: from animal laughter to human joy," Science 308, 62–63 (2005).
"
Humor can be dissected":
E. B. White,
A Subtreasury of American Humor
(New York: Coward-McCann, 1941), xvii.
What most powerfully affects:
Bruce McEwen, personal communication, January 17, 2005.

8. IN MOTION

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More than a hundred studies:
R. K. Dishman, "Neurobiology of exercise,"
Obesity
14:3, 345–56 (2006); D. M. Landers, "The influence of exercise on mental health,"
President's Council on Physical Fitness and Sports Research Digest
2:12 (1997),
www.fitness.gov/mentalhealth.htm
; B. S. Hale et al., "State anxiety responses to 60 minutes of cross training,"
British Journal of Sports Medicine
36, 105–7 (2002).
researchers put young musicians:
D. Wasley and A. Taylor, "The effect of physical activity and fitness on psycho-physiological responses to a musical performance and laboratory stressor," in K. Stevens et al., eds.,
Pro
ceedings of the 7th International Conference on Music Perception and Cognition
(Sydney, Australia: Casual Productions, 2002), 93–96.

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It's true that prolonged cardiovascular exercise:
M. T. Ruffin et al., "Exercise and secondary amenorrhoea linked through endogenous opioids,"
Sports Medicine
10:2, 65–71 (1994).
It's also true that a rise in endorphins:
M. Daniel et al., "Opiate receptor blockade by naltrexone and mood state after acute physical activity,"
British Journal of Sports Medicine
26:2, 111–15 (1992).
But it remains unclear:
G. A. Sforzo, "Opioids and exercise. An update,"
Sports Medicine
7:2, 109–24 (1989); John Ratey,
A User's Guide to the Brain
(New York: Vintage, 2001), 360.
The uplifting effect may be due to:
Ratey, A
User's Guide to the Brain,
360. Pretty et al., "The mental and physical outcomes of green exercise,"
International Journal of Environmental Health Research
15:5, 319–37 (2005); J. Baatile et al., "Effect of exercise on perceived quality of life of individuals with Parkinson's disease,"
Journal of Rehabilitation Research and Development
37:5, 529–34 (2000); A. A. Bove, "Increased conjugated dopamine in plasma after exercise training,"
Journal of Laboratory and Clinical Medicine
104:1, 77–85 (1984).
Most likely the mood lift comes:
Ratey,
A User's Guide to the Brain,
360.
In a study called
SMILE:
M. Bibyak et al., "Exercise treatment for major depression: maintenance of therapeutic benefit at 10 months,"
Psychosomatic Medicine
62, 633–38 (2000).
One study found that patients:
Andrea L. Dunn et al., "Exercise treatment for depression: efficacy and dose response,"
American Journal of Preventive Medicine
28:1, 1–8 (2005).
A longitudinal survey of ... 6,800 men and women:
D. I. Galper et al., "Inverse association between physical inactivity and mental health in men and women,"
Medicine and Science in Sports and Exercise
38:1, 173–78 (2006).