Krakadorn Revisited

Every day, in every part of the world, a miracle rises in the east. This mundane miracle still has the power to inspire feelings of reverential awe, whether witnessed in Croydon or in the Kalahari, by truck drivers or by coyotes.

The power of this miracle isn’t diminished by its reliable regularity; the subtleties of light and reflection, and seasonal astrological variation, project a new show every day. This show costs nothing, only a brief moment of our time. This show starts every day: dawn.

Awe is readily provided by such mundane miracles of nature, but the abundant miracles of nature are rarely sought out. We spend more time snoring than sitting up and watching the sun rise over the river. We are more likely to squabble over the cereal or elbow each other for sparse train seats, than we are to shut our eyes and allow the morning sun to burn the inside of our eyelids crimson.

Such awe is good for you. According to a 2012 Stanford University study, an experience of awe makes us less impatient, more altruistic and less materialistic. By expanding our perception of time, and confronting us with infinity, awe brings us sharply into the present moment and that mindfulness makes life more satisfying.

The miracle of the dawn has been thrown into the shade by the invention of the electrical light. We have no need to revere the sun like our ancestors did. But, as practical as the electrical light is for those works of drudgery that define human life, it does not inspire awe like the dawn.

That is why, last night, I set my alarm for 4:46. That is why, when that alarm awoke me, I stumbled out into the glimmering half-waked world.

I walked for ten quiet minutes and found my awe.

On the banks of the Thames, I filled my lungs with this morning’s new air, cleaned and refreshed by the cool nighttime. I watched the river flow past on its journey from the beginning of time to the end of infinity, while a star ninety-three million miles away danced its dawn over the water’s peaks.

A fox snuck by and then I snuck to bed once more.

Krakadorn 6 June 2015 FOX!

End Notes:

My original 2008 Krakadorn experiment: 40 days of getting up at the crack o’ dawn.

Rudd, Vohs, Aaker (2012) Awe Expands People’s Perception of Time,  Alters Decision Making, and Enhances Well-Being

Sleep Long: Be Awesome

Sleep 10 hours or more every night and you will reap huge benefits on your physical and mental performance and, not surprisingly, you’ll feel great! (You’ll also be less likely to get fat and die…)

Now, I’m not just making this up – science told me. Volume 34, Issue 7 of Sleep, in fact. More precisely, a snappily titled article, “The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players”.

A-ha. Basketball players, you notice. Yes, the fact that their free throw and 3-point field goal percentages both increased by 9%, might seem to be rather sport-specific, but they were also faster in sprints and had faster reaction times. Not only that, but their mood was also elevated, with increased vigour and decreased fatigue and the players reported increased physical and mental well-being.

That’s the carrot, anyway. So why not try to sleep a couple of hours longer at night for a couple of weeks and see what happens? It might be hard at first, but persevere.

And if you prefer the stick to the carrot:

  • Short sleep duration is associated with obesity
  • Short sleep duration is associated with greater risk of death

Off you go now – to bed with you!


You can access the articles here:
Sleep extension benefits: http://www.journalsleep.org/ViewAbstract.aspx?pid=28194
Sleep and obesity: http://www.ncbi.nlm.nih.gov/pubmed/18239586
Sleep and mortality: http://www.journalsleep.org/ViewAbstract.aspx?pid=27780

How to Prevent Jet Lag

I love the logic of this trick!

The brain has two body clocks: one in the “old” and one in the “new” brain.

  • The new brain body clock works on natural light patterns. This clock can only shift about 2 hours a day. That’s why it gets thoroughly confused when we cross the planet and the sun is rising at half past midnight.
  • The old brain body clock, however, works to make sure you are awake when food is around. If we were always asleep at dinner time, we wouldn’t live very long.

Normally, the new brain is in charge, but there is a way to switch over to the old brain: by throwing our bodies into survival mode.

How do we do that? By starving ourselves.

Okay, that’s a bit dramatic, but apparently it takes about 16 hours of fasting before the old brain body clock will take over, believing food to be scarce.

So if you’re flying from San Francisco to London, take a meal at the usual time in San Francisco, say, breakfast at 8.00am, then don’t eat anything at all until the next appropriate meal time in London, say, breakfast the next day at 8.00pm. Your body will switch onto the old brain and register the body clock time as “breakfast”: exactly what you want.

Sleep, Meditation and Dreaming

The Rise of Meditation in the West

Meditation in the West has seen a burst of popularity since the 1960s. An Australian survey in 2002 found that 11% of people in Western Australia have practised meditation at least once in their lives. A 2007 government study in the United States found that 9.4% of people there had practised meditation at some time.

The positive medical benefits for meditation have also recently been documented. The BBC (all hail!) have reported that meditation can reduce blood pressure and ease heart disease as well as actually changing the physical structure of the brain. Cool.

So why is meditation not more a part of Western life? Why is it still seen as an Eastern technique, most often associated with India? Could it be something to do with our sleeping patterns?

What?

Yes, our sleeping patterns. Specifically, our sleeping patterns since the Industrial Revolution.

Before the Light Bulb

In Britain (in the south, so the best case scenario) we spend over half our time without the sun. Roughly 51% of our hours are night. 250 years ago that meant almost total darkness.

Of course there were candles and we could light fires, but open fires were dangerous in our expanding wood-built towns and candles were expensive for most people. Gas lighting was still to be developed.

In the summer, we have about 8 hours of darkness, if we put sunset at about 9.00pm and sunrise at about 5.00am. In the winter, however, we have about 16 hours of darkness, with sunset around 4.00pm and sunrise at 8.00am.

If you can imagine this time 250 years ago, you would be in darkness from the mid-afternoon to the morning. What could you do? You couldn’t read or write, you couldn’t watch television, you couldn’t go outside for a walk to the pub. You couldn’t really do much at all (unless you were a thief) except go to bed or sit around in the dark and chat. For 16 hours a day.

Industrial Sleep

Since the industrial revolution and the explosion in light bulb usage, sleeping patterns in Britain have changed. Sleeping seven or eight hours a night all year round is the norm now – but it never used to be.

When the sun went down, it used to get dark. Now we have lights in our houses, on our streets, we like to relax in the evening with a film. And all this light has done something a little funny: we think it’s summer all year round.

Remember the 8 hours of darkness we get in summer? Isn’t that suspiciously similar to the hours most people sleep? You could call it the minimum that humans have evolved to live with; and that’s what we regulate ourselves to have by using electric lighting in the evenings.

As the chronobiologist Charles A. Czeisler says:

“Every time we turn on a light we are inadvertently taking a drug that affects how we will sleep.”

Pre-Industrial Sleep

Without the miracles of electric lighting, our ancestors spent 51% of their lives in darkness. They couldn’t do much, but they could at least sleep properly.

In fact, there was so much time to kill, that people would have two sleeps: first sleep and second sleep. The first sleep might be from evening until after midnight and then second sleep from the early morning until sunrise – or when the farmer came a-knocking.

But what happened between first and second sleeps? Well, that’s where the meditation comes in. There wasn’t any reason to be fully awake (except to go to the toilet or have sex) so people drifted into this twilight zone of “meditation”. I put it in quotation marks because no one deliberately induced this state: it happened naturally.

First sleep was deep, restful sleep with a burst of dreaming before waking for the first time. Then it was followed by a period of quiet “meditation” before second sleep, which was characterised by more dreaming.

And that was natural.

Can We Still Do This?

Yes we can. Even today, if we are deprived of light for fourteen hours a day, we start to sleep in two shifts. Dr Thomas Wehr did an experiment to test this. After four weeks of acclimatisation to the regime, this is the sleep pattern his subjects showed:

  1. Lie awake in bed for two hours.
  2. Sleep for four.
  3. Awake again for two to three hours of quiet rest and reflection.
  4. Fall back asleep for four more hours.
  5. Wake for good.

The question now is: why would we want to do this? Who’s got fourteen hours to waste on sleep?

The Power of Dreams and Meditation

That middle segment of wakefulness is not just sitting around in bed. It is characterised by an altered state of consciousness, neither awake nor asleep, where confused thoughts wander at will, like dreams, and people feel content. This brain-state is very similar to the state reported by people who meditate regularly.

That period of “meditation” allows the sleeper to examine their dreams without the pressures of the day to worry about. How many people these days lounge around in bed, pondering their dreams – if they can remember them at all? No, most people have to get up and go to work, which breaks the spell.

But dreams and quiet meditation are powerful tools. Half-controlled, half-random, dreams offer easy access to suppressed emotions and unexpected thoughts. We can visit old friends, talk to dead relatives, travel in foreign lands, have new experiences and remember old ones.

This period of quiet meditation allows new thoughts to come to the surface, it allows our minds to shuffle through the events of the previous day and to put everything into perspective. “I’ll sleep on it,” is a common saying that reflects this.

The night-time also has a reputation as the “mother of thoughts”. Many artists and creative thinkers report that dreams or sleep in general is the best time for generating new ideas. With a double shift sleep pattern, dreaming, waking and meditation is built in to the system. Twice over.

A Experiment in Double Shift Sleep Patterns

So I tried it (of course). I know that Dr Wehr’s subjects needed four weeks to get into this pattern, but that didn’t stop me trying. The idea that our sleep is supposed to be broken also takes the pressure off. If you wake up in the middle of the night, it’s no bad thing. It’s natural.

So last night I tried it. I went to bed at about half eight in the evening and didn’t get out of bed until about nine in the morning. A good solid twelve hours of rest.

And I did sleep in two shifts. The first was until about three in the morning. Then I simply lay in bed (after checking the cricket score…) pondering the dreams I’d just had. Then I fell asleep again after a while and woke at about half past eight. I then stayed in bed just thinking about the night’s dreaming and got out of bed at nine.

I won’t bore you with my dreams, but suffice to say that I remember them still, twelve hours later. They were dramatic and exciting and perhaps even revealing. I’m going to try again tonight.

Conclusion

On average, we spend 10% of our lives dreaming between 100,000 and 200,000 dreams. That’s an awful lot. I can’t remember too many. One reason for that is that I sleep through too many of them. If I start sleeping in two shifts, like my ancestors used to, then I’ll remember way more. I really appreciate my dreams and the alternate reality that they allow me. Maybe I’ll understand them better, maybe I’ll understand myself better. Maybe I’ll just get a few more stories out of it.

“Let the Night teach us what we are, and the Day what we should be.”

Thomas Tryon, Wisdom’s Dictates (London, 1691)

References

Sleep We Have Lost: Pre-industrial Slumber in the British Isles by A. Roger Ekirch:
http://www.historycooperative.org/journals/ahr/106.2/ah000343.html

Modern Life Suppresses An Ancient Body Rhythm By Natalie Angier, March 14, 1995:
http://www.nytimes.com/1995/03/14/science/modern-life-suppresses-an-ancient-body-rhythm.html?pagewanted=print&src=pm

Various BBC reports on meditation:
http://news.bbc.co.uk/1/hi/sci/tech/1847442.stm
http://news.bbc.co.uk/1/hi/health/410003.stm
http://news.bbc.co.uk/1/hi/7319043.stm
http://news.bbc.co.uk/1/hi/health/8363302.stm

How to be Amazingly Happy!

Here’s a list of the most pleasurable (legal) things humans can do:

  • Have sex.
  • Suck on a piece of dark chocolate (minimum 60% cocoa).
  • Have a relaxed lunch with a friend.
  • Learn something new.
  • Go shopping!
  • Use your sense of smell – really sniff that flower!
  • Do some gardening.
  • Cook.
  • Sit in silence.
  • Go fishing (aka sit in silence).
  • Play or listen to music.
  • Go for a walk (or any form of exercise).
  • Trust others.
  • Have a nap.
  • Dream (including lucid dreams).

Just for the sake of completion: yes, certain drugs are also extremely pleasurable, but remember how harmful they can be – and just because something is less harmful than heroin doesn’t mean it’s safe! Also realise that your use of drugs could give you such a massive high that real life just doesn’t seem that great any more. I’m being serious: a cocaine high can increase dopamine levels by 300-700%, compared to the 100% dopamine increase during sex – and you don’t even want to think about what amphetamines can do. Just remember that dopamine is involved in the wanting (i.e. addiction) rather than the liking (i.e. pleasure). Cool, now I sound like your dad.

This list is compiled from Sex, Drugs and Chocolate: The Science of Pleasure by Paul Martin.