Lucid Dreaming - Sending a Signal to the Waking World

Lucid Dreaming seems to be a bridge between the waking and dream worlds. You are dreaming, yet you are conscious of dreaming and capable of having rational thoughts during a jumbled dream.

Being lucid doesn't mean that you have full control over your dreams, despite being aware that I'm dreaming I still find that I am compelled to "play along" with the dream that I'm given. So, for example, if I find myself dreaming of a street scene, I can't magically transform it into countryside. In order to change the scenery I have to make the change fit into the story somehow, even if the scene-change is something as crude opening a shop door and "knowing" that it takes me to the countryside.

All this is wrapped in the fact that (for me at least) lucid dreaming is a constant struggle to remain lucid, it doesn't take much to lose lucidity and slip back into a normal dream. 

So when I suggested sending a signal from a dream in this blog-post, I thought it unlikely that I'd ever be able to remain lucid and have the presence of mind to consciously send a signal to the Zeo Raw Data (via ZeoScope) marking the lucid dream.

I'd been briefly practicing what sort of a signal to use before going to sleep every night, hoping that it'd stick inside my head if I was fortunate enough to have a lucid dream. Given that the signal has to be based on eye movements I was fairly limited in what I could do, but the practice sessions showed me that flicking my eyes from side to side just seemed to produce a very noisy signal and something that could be interpreted as EMG noise from my forehead, so I settled on eye movements to the right, then centre, which produced a nice peak on the raw EEG data (it is this type of peak that the Zeo filters to use for its EOG signal).

Because the eye movements were forced as far right as I could manage the amplitude of them rose above the normal eye movements of waking and REM. 

(Normal eye movements during a period of REM (right to centre first, followed by left to centre)

On Wednesday night I became lucid in a dream and managed to stop and send a signal using my eyes that was picked up by the Zeo.

The first thing that I remember about the dream was that I was late to get to a party and I still had to stop off and buy a bottle of something to take along. I lifted up and flew along the coast of the Thames Estuary not far from where I live. 

This was the thing that prompted me to become lucid. Flying is such a break from the everyday laws of physics that it jolted me into realising that I was dreaming.

So, I went along with the dream, flying to the party but stopping off at a small stone-clad Welsh off-licence (I have no idea why I ended up in Wales). As I landed and my feet touched the ground I remembered that I was wearing the Zeo headband and recording the raw data, so I darted my eyes sharply to the right and centred them again.

Then I thought, "That's just one, maybe it'll get lost in the other data", so I repeated it 5 more times, then bought my wine and Jaffa Cakes, lifted into the sky and headed for mainland Europe (where the party was apparently).

Shortly after arriving at the party (which turned out to be in a 1970s church hall), I woke up and glanced at the clock before falling asleep again.

In the morning I found it easy to see the signal that I'd recorded. The peaks were a lot larger than my typical eye movements. The first peak is my initial signal, then after a pause I gave 5 more right-eye movements.

So, not as significant as a signal picked up by SETI but still, this is a signal from the dream-world to the waking world. It actually reassures me because several people have asked me, "How do you know that you're not just dreaming that you know you're dreaming?" implying that lucid dreaming is itself a dream. This shows that it isn't. At the time of the signals, I remembered that I was actually asleep in bed and not outside an off-licence in Wales and although I was still standing on the cobbled street and not able to sense the waking world I was able to make an impact on it via this signal.

From the Zeo raw data it seems that a broken night played a part in triggering this dream, and I suspect that respiratory arousals were the cause again as I wasn't wearing the Rematee belt. A rough breakdown of the time surrounding lucidity is as follows...

• 04:34:45 Woke from a long stable period of N1/N2 (light) sleep
• 04:39:15 Entered REM (from wake)

Repeated awakenings and a mixture of N1/N2 and REM until... 

• 05:00:15 Entered stable REM
• 05:03:26 Began to signal lucidity
• 05:03:37 Gave last eye movement of lucidity
• 05:06:14 Woke and looked at the clock before going back into REM again
• 05:11:14 REM ended

So this places my lucid dream within REM, which was the subject of speculation for years until Stephen LaBerge confirmed that lucid dreams are actually REM dreams. 

Jeff Warren also has a good explanation of the technique in this exerpt from his book, "The Head Trip". 

Stephen LaBerge, William Dement, Lynn Nagel and Vincent Zarcone took things a lot further and even recorded morse code signals from a lucid dream via muscle-movements.

I'm still not any closer to seeing a trademark brainwave pattern of lucid dreaming, but I suspect that this is due to the single site EEG. 

I'd like to practice this further and if I'm fortunate enough to be able to do this again I'd like to try to repeat the signal every 60 seconds (as it appears to me in the dream), or at key points in the dream (such as taking off and landing, meeting a person etc etc) it would be interesting to see if these signals can be used as markers to chart the flow of time through a dream.  

Sleep Paralysis as a Result of Nocturnal Disturbances and Respiratory Events?

A few years ago I had three instances of sleep paralysis in the same night, leading to finally meeting "The Stranger In The Room". Since then I haven't been afraid of sleep paralysis, in fact I've welcomed it as it's a fairly easy way to initiate a lucid dream.

The other night I experienced sleep paralysis which progressed to an Out of Body Experience (OOBE) then to a Lucid Dream, and it's given me more of an insight into a possible mechanism, which seems to fit with the episode that occurred a few years ago, only this time I was wearing 2 sleep monitors so I've been able to "capture" some elements of it and piece together my theory of the events.

This has led me to realise that there are common factors in the events leading up to sleep paralysis and the subsequent spontaneous lucidity.

I'll begin by describing what happened several years ago. I'm well aware that it didn't happen literally, but bear with me as I think it's best to describe it as it appeared before taking it apart scientifically. I've put the account in a quote-box, so if you really can't bear hearing other people's dreams you can easily skip over it...

I briefly mentioned in this post that as far as getting over the fear of sleep paralysis goes, the turning point for me was a night several years ago when my son had a chest infection causing his nocturnal oxygen levels to drop lower and more frequently than usual meaning that I had to carry out assisted coughing and nasal suction several times. Needless to say our night was very disturbed and we were both very tired. This was the second such night in a row.

On three occasions when I returned to my bed I suffered from sleep paralysis. It was something that I'd grown used to because it had been occurring roughly once every couple of months from the age of around 13.

I'd be laying in bed listening out for his oximeter alarm, then I'd get the familiar whistle in my ears, a crackling noise, then my body would feel crushed and each muscle would feel as if someone had deflated it squashing me further into the bed. Then the familiar (but still frightening) feeling of someone watching me as I lay there struggling trying to talk but only managing a throaty "uugh" noise.

By the third time I almost found it funny (maybe because it had never happened to me so frequently, so this time it felt familiar, almost to the point that I knew I was safe). I kept telling myself that my body was effectively asleep. "Okay, so my body is asleep but somehow I (whatever makes me me) is awake, so that 'me' is going to get up".

"I" then rose above my sleeping self about a foot or two, rolled left (now facing the wall), then floated to the foot of the bed and ended up standing on the floor looking back at my sleeping-self.

This all seemed normal at the time. 

It was then that I could finally see the person that had been watching me. He was standing next to me at the foot of the bed. He stepped aside, smiled and gestured towards the mirror at the end of my bed. Then I passed through the mirror, through the wardrobe and then through the wall into my son's room next door. A few moments later I was back in my bed, awake and able to move.

The feeling was incredible, even if it did leave me a bit confused as to whether I was really awake this time. From that moment on I have not been afraid of sleep paralysis.

Now here's a brief account of the episode I had the other night, then I'll draw some parallels between the two nights...

I'd had little sleep the previous night as I had to be awake around 3am for a journey to Manchester. When I got home I was tired, so after dinner I made a point of not staying up late (bed by 9pm). Keen to carry on my experiments with 5-HTP I took 200mg of 5-HTP, connected some channels of the Black Shadow sleep monitor (SPO2, Pulse, Airflow, Body Movement and Sound), put the Zeo headband on, started to record the raw Zeo data with ZeoScope and went to sleep. I was also wearing the Rematee belt (as is normal for me now).

I was asleep within 6 minutes (a fair indicator of sleep-debt). Another indicator of sleep-debt is the fact that I was briefly in REM sleep within 9 minutes of getting into bed!

At 4:02am (I know this from the raw data) I was woken from REM by a noise near my bedroom window. I woke suddenly thinking that I had an intruder. I shuffled round the bed a bit listening for more noises and then lay there replaying the noise in my head trying to make it fit with a known noise. At the time I also considered that it was a hypnagogic noise. It was a multiple banging noise, and I imagined it was probably a picture falling off the wall and bouncing on the wooden floor.

I'd spent around 10 minutes trying to work out a cause of the noise as I dozed in and out of sleep, then the familiar whistling noise of Sleep Paralysis stirred me. I got excited and tried to turn it into an OOBE by pushing "myself" from my head, but that just stopped the noise so I stopped too. Then the whistling returned and I tried rolling "myself" out of my body. It worked, I sat on the edge of the bed and felt sad that I'd actually woken myself up. It turned out to be a false-awakening because I then floated to the end of the bed, realised that I was still dreaming, and from that moment on was in a lucid dream (albeit of the out-of-body variety).

I went to my bedroom door, floated out into the hallway (something I've never been able to do before as doors usually take me to the wrong place).

It was dark, so I put my hand into the adjacent room and tried to put the light on except there wasn't a switch, just a lump of plastic. Again, this prompted me to stay lucid. So I went to the front door (in search of the cause of the noise). As I got to the front door I hesitated because I really wanted the door to take me outside and I was afraid that it would take me to the wrong place (despite the earlier door working correctly), so I "poured" myself through the letterbox and ended up outside on the driveway.

It was still dark outside, and I had trouble seeing, I imagined that this was because I knew that my eyes were shut because I was asleep, so I took my dream-hands and prised open my dream-eyelids in a way that only someone who has ever had conjunctivitis will know. Then it became daylight.

On my driveway was a postman in a bright red fleece. Instantly I was standing next to him and he acknowledged me. I was confused because I knew that this was a dream so expected that I was ghost-like and he wouldn't be able to see me. (I didn't realise it at the time but I was losing lucidity and becoming the observer of the dream again rather than the creator).

The postman apologised for the noise and said that he'd been trying to get a large parcel through the tiny letterbox.

I thanked him, took the parcel and opened my front-door, only to find myself back in bed and waking up.

I then pressed then event-marker on the Black Shadow Monitor and recorded what I remembered of the dream before getting out of bed.  

There are a few key similarities that I think are worthwhile extracting from these accounts, and some I've only become aware of in light of the lucid-dream I had the other night.

• Sleep debt from previous night
• Disturbed Sleep that night
• Waking and being fully alert during the night before returning to bed
• Remaining alert for an anticipated noise
• Sleep Paralysis leading to a dream which became lucid ending with me going off in search of the source of the noise.

In the morning I was keen to playback the audio recording of the night's sleep to see if the sound was real, or hypnagogic in nature. I also wanted to see what the various monitors managed to show of this experience.

It turned out the sound was real and the Black Shadow's microphone was sensitive enough to capture it. It was possible to hear a car driving past the house (causing me to stir) followed 6 seconds later by the sound that I heard: it sounded like a rat-a-tat-tat on the letterbox but I still couldn't identify the noise.

The first sound is much clearer through headphones or good speakers.

The next morning when I went to my car I found the cause of the noise. The passing car had lost a plastic hubcap which had hit the front of my house (my bedroom wall) and spun on the concrete before settling down, in a similar way to a spinning coin running out of energy on a tabletop.

Looking at the graphs from the Black Shadow and the Zeo, it became fairly clear that this wasn't the trigger for the dream, but it was a very important factor because it caused me to wake up fully. I was very alert as I listened out for the cause of the noise, I was anxious and to be honest a little afraid. This likely put me in a state of heightened awareness and self-consciousness, which on some level carried over for the next few minutes into the dream.

I've annotated the 30 minutes covering the noise and finally waking from the lucid dream (click for a larger version).

The raw single-channel EEG data is displayed at the top. I've selected the point that I first woke after hearing the noise. This section aligns with the marker in the brainwave frequency lines (coloured as indicated by the key). 

The hypopneas were the likely cause of the sleep paralysis. I suspect the third one was the trigger as body movement is shown after the first and second along with the noise of bedclothes moving, so sleep paralysis had not set in by then.

I suspect the evening went something like this:

1. Initial car and hubcap noise occurred
2. I woke suddenly causing a rise in delta wave "noise" as I moved.
3. My heartrate more than doubled to 101 bpm (startled and fear) (in line with the delta increase)
4. I lay in bed listening for further sounds until...
5. I drifted to sleep and quickly went into REM
6. My respiratory issues are exacerbated by REM so hypopneas followed (yellow blocks)
7. I had micro-awakenings due to the hypopneas (shown by the blue blocks and reduced pleth)
8. Due to my heightened state I failed to go back into normal REM and became aware that I was asleep.
9. Possibly the final hypopnea ended the dream.
10. I laid still for a few moments before dictating the contents of the dream into the microphone

So I suspect that to reliably induce sleep paralysis and/or lucid dreaming two factors are required;

1. True wakefulness in the night, not just snoozing a 4am alarm
2. A cause of micro-arousals / micro-awakenings.

Wild speculation...

I was hoping for a clear indication of something on the EEG and frequency tracings.

The brainwave frequency analysis in more detail with the purple section believed to be the dream.

If I had to be pushed to look for a trend then I'd say that there was a slight increase in Alpha waves (blue) during the time identified as the dream-period also becoming nearly equal to the Theta wave activity (green) at one point, which declines as I wake, but that is possibly stretching things too far at the moment. However, this overlapping (or meeting) of Theta and Alpha occurs in other places in my sleep (and wake) without any memory of lucidity, so I imagine that finding a simple pattern from a single EEG site is unlikely as things are likely a lot more complicated than that.

For the future

I hope to record the events surrounding more sleep paralysis / lucid dreaming episodes and document any trends that arise rather than just basing my hypothesis on one night.

I'd like to learn to signal to the Zeo that I'm dreaming using eye movements, so that I can further pinpoint when lucidity occurs. Maybe this signal could be on a regular basis (or as regular as the dream permits) to help pinpoint when lucidity begins and ends and normal dreams take over.

 Links

The Stranger in the Room / The Presence / The Dweller on the Threshold / Guardian of the Threshold in literature, religion and folklore

Sleep paralysis and psychopathology - Mume & Ikem "Sleep paralysis occurs frequently after arousal from REM sleep""

Vitamins, Minerals & Breaking the REM Barrier

Like a car, the body seems to need the correct fuel to run optimally. It seems that I may have been "running on empty" as far as sleep-related vitamins and minerals are concerned...

I ended my last blog-post regarding REM rebound with several questions, all pretty much along the line of "Where is my missing REM?"

Although typically the amount of REM that I have each night is within limits (at the lower end of typical) it was often broken by either periods of wakefulness or light-sleep.

It bothered me that I couldn't seem to achieve the expected REM rebound that conventional wisdom says should occur. What was wrong? Was it the equipment, the method or was it me?

I finished that post by wanting to increase the amount of REM that I have and also by trying to get rid of these periods of being awake.

Not an easy task considering that I can already probably attribute some of these awakenings to temperature drops and apnoeas!

I'd already found a way to decrease the number of apnoeas and hypopneas (AHI) that I had using 5-HTP which left me thinking that maybe I was lacking in other vitamins / minerals / hormones that are essential for sleep.

It was suggested to me that I try Vitamin D3 which is formed when we soak up sunlight during the day. This made sense to me as I am not a fan of bright sunlight (I was sun-burned badly as a child). So it was not outside the realms of possibility that I was lacking in D3.

I took this for a few nights without it seeming to make a difference to my sleep staging (as scored by the Zeo sleep monitor). Maybe I should have given it longer as I like the "scientific method" of only changing one variable at a time, but with the range of vitamins and minerals and other various supplements claiming to improve sleep I decided to go for an "all or nothing" approach.

During the time that I tried to find supplements to help with lucid dreaming (another reason to want more REM) I found many forums where people spoke about their "Sleep Stack" which refers to the stack of pills they take before sleep.

So, the question was: what to include in my "sleep stack"...

A brief look around the internet for supplements to improve sleep will pretty much turn up results for everything and yield many wild claims without much backing. Many refer to studies without citing them using phrases such as "Studies have shown" etc etc. This makes it hard to know where to begin when looking for supplements as science and advertising seem to blur into one.  

Getting to sleep isn't a problem for me (far from it), so I didn't include Melatonin or Valerian (although I've had good experiences with inducing sleep with both).

My chosen regime was:

Morning: Vitamin D3, Multi-vitamins & minerals with Iron

Bedtime: ZMA (Zinc, Magnesium and Vitamin B6)

Occaisionally I added 200mg of 5-HTP to the bedtime regime with the thinking that a reduced number of respiratory events would reduce the awakenings during the night.

My reasoning behind the choices (click for brand and detailed info):

Vitamin D3 (1000 iu / 25 ug)
I took this for the reasons already mentioned. In addition to that, D3 is linked to our Circadian Rhythm, which seems logical, considering it is produced by the skin in sunlight. For that reason I decided to take this in the morning as it seemed that is when it would normally be produced.

A safe dose seems to be 4000iu or 100ug according to Vieth, Kimbell et al (2004) so I didn't see a problem with taking 25ug or even 50ug. 

Multi-Vitamins & Minerals with Iron

I deliberately chose a blend with a high Iron content as Iron is essential for haemoglobin (used in gas transporation around the body). Low iron levels are also associated with Periodic Limb Movements which can cause awakenings during the night.

I also wanted a blend that had B vitamins because I have previously taken Vitamin B6 at night to help with sleep and dreaming. I found that B6 helped, although in a dose that is not recommended for the long term. B6 is also used in the production of serotonin, which links back to my 5-HTP post, so this seemed like an essential one to have.

B12 is also known to have an effect on Melatonin. Mayer, Kröger and Meier-Ewert (1996)

Magnesium may have an effect on Periodic Limb Movements Hornyak et al

With these seeming to be comprehensive multi-vitamins and minerals, I thought I pretty much had any possible deficiencies covered although I did add ZMA in the evenings...

ZMA (Zinc, Magnesium and B6)

This is found in the bodybuilding section of the health food shop. ZMA is to be taken at night (which sounded promising for sleep). It is also discussed anecdotally in body-building forums as having a positive effect on sleep. I thought that an additional boost of B6 and Magnesium (for the reasons given in multi-vitamins) would be useful at night. The Zinc seemed to be an added extra, although it does seem to have a role in regulating hormones and neuro-transmission

I am pleased with the result. A quick look at one of my typical Zeo hypnograms confirms why: 

Aside from how I felt, my criteria for deciding whether I'd had a decent sleep used to be if the amount of wake was less than the amount of deep as the two were usually similar in duration!

This is a graph from a week or so after taking the supplements mentioned above.

So I slept better on that night (despite a higher "sleep stealer" score), but what about the rest?

This is from a couple of weeks later:

Although there are still awakenings, they are relatively short (total of about 5 mins a night, well under the average for my age) my weekly average graphs show that the story of higher REM is repeated nightly along with less time spent awake:

(I started taking the D3 on the 19th of December and the additional supplements on the 23rd of December) 

That seems fairly conclusive to me. I hope that the pattern continues. This is all the more impressive as I haven't been doing anything more than taking the supplements. Some nights have been early, some late, some with a couple of drinks etc etc).

I intend to carry on with the regime with some additional monitoring - I'd like to see if the supplements also bring my AHI down, what the effect of 50ug of D3 is and what the combined effect with 5-HTP would be.

I'd then like to try the REM Rebound experiment again now that I seem to have broken my REM barrier.

We are all unique, and all I can say is that this works for me. I would be interested to know if anyone else has had a similar effect.

Electric Blankets

I'm posting this because it has me puzzled. As always, I'd love feedback and people's thoughts please, either in the comments section of this blog or via Twitter @Hypnagog

After seeing that my temperature dropped in REM sleep and caused me to wake up, I decided to get hold of an electric blanket to see if that could go some way to stabilising my temperature at night.

Before I carry on, this post is not an attack on electric blankets, nor their manufacturers, and I post the following findings as inconclusive and for discussion.

I fitted the blanket beneath my bedsheet, switched it on to preheat the bed (as shown in the instructions), then got into bed and turned it onto a maintenance setting.

I remember during the night that I was warm, too warm. I remember leaning over and turning it down to its lowest setting and still being uncomfotable, but I did sleep, and from memory it was most of the night.

However...

When I looked at the Zeo data I found that I had almost no REM (5 mins) and that it was replaced by wake.

I was tired when I woke, so it seems to fit. REM rebound the following evening wasn't significant, although I did enter REM before SWS.

Possible Causes?

I did wonder if the electromagnetic field given off by the blanket could have either affected me, or the Zeo's detection of REM. 

Akerstedt et al (1999) showed that a 50-60Hz field can distrupt sleep with all of the following reduced: total sleep time (TST), sleep efficiency and stages 3+4 slow wave sleep (SWS). However, REM wasn't reduced.

It could be that with such a disturbed night there was little chance of hitting REM but that seems unlikely to me as my experiment with REM deprivation shows that REM is desparate to occur (and can even happen at sleep onset if severely deprived).

I do have a couple of Gauss Meters, so the following evening I checked the blanket out. Admittedly this was with the blanket up to it's highest setting (a setting that you would only use for pre-heating, not sleeping), but as expected there is an electromagnetic field around the blanket.

The blanket didn't give off a field until I placed my hand on it (simulating someone laying down on it).

This is no surprise as everything gives off an EMF field: low energy lightbulbs, microwaves, TVs, computers, WiFi, even us to a degree. This isn't going to turn into a jumping up and down blog post demanding that we all live in Faraday Cages but I did wonder if there was an link.

If EMF is to blame, then my instinct says that the blanket affected the measurement of REM rather than the REM itself.

Another possibility is that there is a link between reduced REM and increased body temperature, such as in the case highlighted here (a fever causing reduced / disturbed REM sleep).

Could it just be that the temperature disturbed me during the night, after all I do like the bedroom to be cold?

If I had to guess why this would only happen in REM, I would have to speculate that this is because the body doesn't regulate its temperature well during REM and becomes largely poikilothermic, so rather than waking because I was too cold, I was waking because I was too warm. This would suggest that I did go into REM but that it was too fragmented to be detected by the 30 second epoch of the Zeo. I would suggest that REM that is that fragmented is next to useless as far as restorative sleep is concerned.

REM Rebound

Looking back at my post about Sleep Debt, it seems illogical to me that I can be carrying round a lifetime's worth of sleep debt...

Why on the December 1st graph, didn't my brain arrange for all the debt to be paid back in one night, why do I not have solid nights of REM or SWS to catch up on all the lost sleep of my life?

It's clear to see from the following graph that I roughly caught up on the REM sleep that I missed out on, the area below the mean REM on the debt days is roughly equal to the area above the mean on the payback days.

In fact the figues bear this out too. Assuming that my 220 day mean figure of 99 minutes is my desired amount then on the two debt days I lost 73 minutes of REM, 60 of which I caught up on over the two payback days.

Why don't we just have a night of "super concentrated sleep" without any (N1 or N2) to help us catch up on REM and slow-wave sleep? 

Maybe light sleep (N1 and N2) also serves a purpose and is desirable to the body, hence it makes sure it has some each night, maybe the body actually needs N1 and N2 as a vehicle for REM and slow-wave sleep.

Maybe REM and slow-wave sleep don't need to be paid back on on a minute-by-minute basis.

From looking at the many nights of data that I have, I think it seems clear that I generally get my "normal" amount of slow-wave sleep, and that my issue is more with REM.

Perhaps each of us has an optimal amount of REM and more than that is unnecessary, perhaps it serves a function such as recharging the immune system or cognitive functions and their respective batteries can only be fully charged and no more. There is no point in over-charging a battery, so the body doesn't waste energy trying. Maybe the brain says "Okay, your immunity was low for a day, you were sluggish in thought too, you even dipped into your reserves, so we'll top you up with 'premium' rather than 'regular' tonight"

This is bourn out by this graph of the 13 nights where I had more than 140 minutes of REM sleep...

So, by selection, there is little change in the amount of REM (140 - 153) but there is a large variation in Light (N1 + N2) and Deep (Slow-wave) sleep. This shows something else besides total sleep time governs the amount of REM that the brain desires.

Yes, the total amount of sleep and REM can't be completely independent of each other because the total REM cannot exceed the total sleep, and the brain must also arrange time for slow-wave sleep too, but this suggests that if the brain desired more REM then it could arrange for a night of the "concentrated sleep" that I spoke of in the post about "Sleep Debt"

That describes conventional REM Rebound. However, as I said above I doubt that one is able to get more than a pre-set maximum amount of REM (which will vary for each person).

I think that the weekend of the Zeo Sleep Challenge goes some way to show this. 

The idea was to have a competition where the highest sleep score (ZQ) wins. The ZQ isn't the same as "Sleep efficiency", it can be made higher by the length of time that you sleep. So my idea was to partially deprive myself of sleep for the two nights leading up to it and hope that I caught up on them for the night of the challenge.

I thought that I'd also help my chances by depriving myself of REM sleep during the time that I actually spent asleep, causing more REM to be necessary on the challenge night, hence a higher score because Zeo awards bonus points for REM and slow-wave sleep. In essence I was hoping to make use of "REM Rebound".

William Dement did this with students who volunteered in his early work in the lab. He used an EEG to determine when they were in REM sleep. As soon as he saw evidence of REM he woke them. Then let them go back to sleep until he saw another REM period. Needless to say this annoyed many of the volunteers, and some gave up.

How could I manage to do this without employing someone to watch over me?

There is an excellent piece of software called ZeoScope that has been written by a Zeo user, Dan.

It was designed to work with the Zeo Raw Data Library, so that it receives the data from the Zeo and displays it on a PC. He also added in a function where the software can sound an audio alert when you have been in a certain sleep phase for a given period of time.

The purpose of this is to use as a trigger for a lucid dream (a dream in which the dreamer knows that they are dreaming and can consciously control the dream as if they were both the author and main character of the story).

It works well for this, if you select a nice quiet tone, such as raindrops or a soft voice telling you that you are dreaming.

I found a loud alarm clock tone and set it to play after I had 2 minutes of REM. I chose the alarm clock sound because I didn’t want to have a sound that I would ignore and incorporate into the dream.

After a couple of hours things seemed okay and I’d only been woken a couple of times, but as the night wore on the sounds became more frequent and persistent until I got annoyed and chose to get up early.

It was like being ripped out of another world, only to realise that you are in your bed and flapping an arm around trying to silence a non-existent alarm clock!

If I nodded off again quickly then I went straight back into REM and was greeted by an alarm again, so I quickly worked out that it was better to make sure that I was fully awake before going back to sleep.

It got to the point that as the flashing colours and shapes of dozing (hypnagogia) began to form coherent images the alarm would sound. Once I began to lucidly dream and remember thinking "Oh, I'm somewhere new... anytime now it'll go off..." and it did.

It turned out to be pretty effective...

I only clocked up 20 minutes of REM compared to my usual 1 hour and 40 minutes – mission accomplished!

I attempted to deprive myself of REM for the following night. 

I slept for longer that night and ended up with 40 minutes of REM, still an hour short of my usual amount. So if the hour-for-an-hour payback idea is correct then I would owe 2:20h of REM, which means that on the night of the challenge, all being well I'd end up with 2:20h plus my normal amount of 1:40h giving a total of 4h REM.

...but it didn't work out that way. In fact I had to force myself to stay asleep. I did manage to sleep for nearly 13 hours, but as you can see from the graph it was mainly filled with the "padding" of light sleep (N1 and N2). 

Compared to the hospital-payback night shown above I slept for 3:30h more, but only achieved 4 minutes additional deep sleep and 14 minutes additional REM. No one can say that I didn't give my body a chance to catch up on it's life long debt, and it failed to even catch up on the REM that it lost during the preceding two days.

Where is my missing REM?

Will I ever get it back?

Surely I gave my body enough chance to catch up on some much needed REM? Why did it squander the chance by filling the night with light sleep (N1 & N2)?

William Dement suggests that payback occurs over the course of many nights. That fits with my "hospital debt" being largely paid back over two nights. He recommends a period of a few weeks where you have no obligation to stay up late, or be forced awake by an alarm clock. Then after paying back the debt, your sleep will normalise into a pattern that is right for you.

I am torn between the conventional wisdom and what I experience firsthand. Perhaps the only way to reconcile them is that my awakenings during REM are the problem.

I guess that I am trying both approaches: sorting out the cause of my REM interuptions and trying to schedule my day in a way that is more friendly towards sleep.

Maybe one day I'll have a week of solid REM.