A Bedside Lamp Designed To Help You Sleep Better

Can a sensitive bedside light aid your nightly wind-down and help you wake more peacefully? A Bedside Lamp Designed To Help You Sleep Better (#GotBitcoin?)

I’D LIKE TO THINK I’m good in bed: Sleep comes easily and lasts 8 hours, uninterrupted. But I need optimal conditions: a cool room with a whirring fan and total darkness.

Harvard sleep researcher Steven Lockley, a man seemingly after my own heart, found that most lights, whether ultraviolet or artificial, keep us awake by suppressing the body’s secretion of melatonin, a hormone that influences circadian rhythms.

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Electrical Brain Stimulation:
Walker has developed a device applying precisely timed electrical pulses to enhance slow-wave sleep and memory consolidation during sleep. Challenges remain for home use implementation.


Vibration And Motion:
Research by Sophie Schwartz found gentle rocking motions increased sleep depth by stimulating the vestibular system. Walker sees potential in vibrating mattresses or combining motion with sound.


Acoustic Techniques:
Synchronizing tones to brain waves can enhance sleep, but care must be taken to avoid overstimulation risks. Tailored, adaptive approaches may be ideal.

The exception? Red- and orange-hued light, like the glows of sunset and sunrise, something recent innovations aim to replicate. Casper’s aptly named Glow Light (from $129, casper.com), for example, gradually dims until eventually blinking out, purportedly to lull you to sleep. In the morning, it brightens to a warm color temperature of 2700K, which Casper hopes will gently wake you.

Each unobtrusive, matte-white cylindrical Glow Light charges wirelessly on a coaster-size dock and has a simple corresponding app you can use to schedule wake times and to sync up multiple Glow lights.

As you flip the lamp to start your evening wind-down (adjustable in 15-minute increments), it can be controlled through touch: Tap a button on whichever end is facing up to pause its dimming process if you want to finish a book chapter; slowly twist the light to dim or brighten it to your desired level; or give it a slight shake for “nighttime mode,” turning it into a portable lamp that can guide your path to a midnight snack.

Unfortunately, I slumber so deeply in the darkness of my “alcove” floor plan—that is, one with a windowless bedroom—that waking up is like emerging from a long winter’s hibernation. While pleasant, the light’s morning glow was far more ignorable than the successive blaring iPhone alarms I usually require. I promptly flipped the device to shut it off and went right back to sleep.

I happily adopted it as a bedtime ritual, however, and found myself craving its wind-down period, which I used to read or to quiet my thoughts. The comparable Philips Somneo (from $180, usa.philips.com) further encourages nightly relaxation with a feature that pulses its light for guided breathing to simulate the effects of meditation. And then, of course, it’s lights out.

Sleep Stage Definitions:


NREM or Non-rapid eye movement sleep is a type of sleep that includes three stages, characterized by little to no eye movement and varying levels of brain activity. It plays a crucial role in physical recovery, memory consolidation, and overall health.

REM Sleep, or rapid eye movement sleep, is a stage of sleep characterized by rapid eye movements, increased brain activity, and vivid dreaming. It plays a crucial role in memory consolidation, emotional processing, and overall brain health.

Core Sleep refers to the essential stages of sleep that are crucial for physical recovery and mental well-being, primarily including light sleep and deep sleep. It plays a vital role in processes like tissue repair, memory consolidation, and immune function.

Deep Sleep, also known as slow-wave sleep, is a crucial stage of the sleep cycle that helps the brain and body recover and regenerate. It is characterized by slow brain waves and is essential for memory consolidation, growth, and overall health.

Updated: 6-7-2024

The NEXTUP Model: A Science-based Perspective On Dreaming

Dreams have long been shrouded in mystery and associated with the supernatural, often seen as omens, messages from the gods, or glimpses into otherworldly realms. Throughout history, various cultures have attributed profound significance to dreams, interpreting them as divine guidance or as a means of communication with the spiritual world.

However, despite these rich cultural interpretations, it is crucial to approach dreams from a scientific perspective to unravel their true nature and function. Understanding dreams through a scientific lens not only demystifies them but also enhances our comprehension of the human mind, offering valuable insights into the intricate workings of our cognitive and emotional processes.

When Brains Dream: Exploring the Science and Mystery of Sleep by Antonio Zadra and Robert Stickgold offers a profound exploration into the enigmatic realm of dreaming, backed by rigorous scientific inquiry and innovative theoretical models.

The authors, both leading experts in the field of sleep research, unravel the complexities of why we dream and what our dreams signify.

The book delves deeply into the nature of dreams, emphasising their vital role in our cognitive and emotional lives. Zadra and Stickgold meticulously explain how dreams are not merely random occurrences but essential processes that help us navigate and adapt to the complexities of life.

Central to the book is the NEXTUP model, which stands for “Network Exploration to Understand Possibilities.” This model is a sophisticated framework that posits dreaming as a fundamental cognitive process where the brain explores vast networks of stored memories to generate new possibilities.

This model provides a comprehensive framework for understanding the purpose and mechanics of dreaming. Here is a summary of the key elements of the NEXTUP model along with the research methods used:

Element 1: Exploration of Memory Networks: The model posits that dreaming is a process wherein the brain explores vast networks of stored memories. During this exploration, the brain searches for associations and connections among these memories that are not immediately apparent during wakefulness.

Research Methods And Evidence:

Sleep Studies And Experiments: By utilising electroencephalography (EEG) and functional magnetic resonance imaging (fMRI), researchers observed brain activity during REM sleep. These studies showed that memory-related areas like the hippocampus are highly active during dreaming.

Dream Reports And Analysis: Participants’ dream reports were analysed, revealing how dreams often incorporate elements from both recent experiences and long-term memories, supporting the idea of memory network exploration.

Element 2: Possibility Generation: Dreams create new possibilities by combining disparate pieces of information, fostering creativity and problem-solving, and often leading to innovative ideas and insights.

Research Methods And Evidence:

Memory And Learning Experiments: Experiments demonstrated that sleep, particularly REM sleep, improves problem-solving and creative thinking. Participants often showed enhanced performance on tasks requiring creative solutions after a night of dreaming.

Neuroimaging Techniques: Brain scans indicated that regions involved in creative thinking are active during REM sleep, supporting the model’s emphasis on possibility generation.

Element 3: Emotional Processing and Integration: Dreams help process and integrate emotional experiences, aiding in emotional regulation and resilience by replaying and reinterpreting these experiences within a broader context.

Research Methods And Evidence:

Dream Reports And Analysis: Analysis of dream content often shows a strong emotional component, with many dreams reflecting concerns and emotional issues from waking life.

Comparative Studies: Studies of individuals with disrupted REM sleep (e.g., due to sleep disorders) show difficulties in emotional regulation, underscoring the role of dreaming in emotional processing.

Element 4: Threat Simulation And Rehearsal: Dreaming provides a safe space for simulating and rehearsing responses to potential threats, preparing individuals for real-life challenges.

Research Methods And Evidence:

Dream Content Analysis: Many dreams involve threatening or challenging scenarios, which supports the idea that dreams function as a rehearsal for dealing with threats.

Comparative Studies: Research on populations with frequent nightmares (often related to PTSD) highlights how dreams can reflect and rehearse responses to waking life threats.

Element 5: Memory Consolidation And Reorganisation: Dreams play a crucial role in consolidating and reorganising memories, selectively reactivating recent experiences and integrating them with existing memories to strengthen important information while discarding less relevant details.

Research Methods And Evidence:

Memory And Learning Experiments: Participants show improved memory recall and performance on tasks learned before sleep, particularly after REM sleep, indicating that dreaming aids in memory consolidation.

Neuroimaging Techniques: Imaging studies reveal that regions involved in memory processing are highly active during REM sleep, supporting the role of dreams in reorganising memories.

Element 6: Narrative Construction: The fragmented and bizarre nature of dreams results from the brain’s attempt to weave diverse pieces of information into coherent narratives.

Research Methods And Evidence:

Dream Reports And Analysis: Detailed analysis of dream narratives shows that, despite their often bizarre content, dreams strive to create coherent stories, reflecting the brain’s effort to make sense of diverse information.

Element 7: Adaptive Function: Dreaming enhances cognitive flexibility and problem-solving abilities, enabling better adaptation to changing environments.

Research Methods And Evidence:

Problem-Solving And Creativity Studies: Studies demonstrate that individuals who dream about complex problems or tasks often show improved ability to solve these problems, highlighting the adaptive function of dreams.

Element 8: Neurobiological Mechanisms: The model is grounded in neurobiological processes, highlighting specific brain activity patterns during REM sleep, with active memory and emotion-related regions and less active logical thinking regions, facilitating memory exploration and emotional processing.

Research Methods And Evidence:

Neuroimaging Techniques: Advanced imaging studies confirm the unique patterns of brain activity during REM sleep, supporting the neurobiological basis of the NEXTUP model.

When Brains Dream is an insightful and scientifically grounded book that offers a new understanding of the purpose and mechanisms of dreaming. Unlike previous theories, such as Freud’s psychoanalytic model which emphasises unconscious desires, or Hobson and McCarley’s Activation-Synthesis model that views dreams as random byproducts of brain activity, the NEXTUP model highlights the purposeful and adaptive functions of dreams.

This book is essential reading for anyone fascinated by the science of sleep and dreams.

It not only offers a compelling new model for understanding the purpose of dreaming but also situates this model within the broader context of dream research, contrasting and building upon earlier theories to offer a richer, more integrated understanding of this vital aspect of human cognition.

Written By Rohan Roberts

Rohan Is The Director Of The Dubai Science Festival. He Is The Founder Of Intelligent Optimism And Café Scientifique Dubai.

He is currently the Director of Innovation and Future Learning at GEMS Education (world’s largest private education provider).

Dormio: Interfacing With Dreams

Inspiration

Sleep is a forgotten country of the mind. A vast majority of our technologies are built for our waking state, even though a third of our lives are spent asleep.

Current technological interfaces miss an opportunity to access the unique, imaginative, elastic cognition ongoing during dreams and semi-lucid states.

In turn, each of us misses an opportunity to use interfaces to influence our own processes of memory consolidation, creative insight generation, gist extraction, and emotion regulation that are so deeply sleep-dependent.

In this project, we explore ways to augment human creativity by extending, influencing, and capturing dreams in Stage 1 sleep. It is currently challenging to force ourselves to be creative because so much creative idea association occurs in the absence of executive control and directed attention.

Sleep offers an opportunity for prompting creative thought in the absence of directed attention, especially if dreams can be guided.

Scientific Background

During sleep onset, a window of opportunity arises in the form of hypnagogia, a semi-lucid sleep state where we all begin dreaming before we fall fully unconscious. Hypnagogia is characterized by phenomenological unpredictability, distorted perception of space and time, and spontaneous, fluid idea association.

Edison, Tesla, Poe, and Dalí each accessed this state by napping with a steel ball in hand; when the ball dropped to the floor below just as they fell asleep, they awoke to capture the creative ideas generated in their hypnagogic dreams.

Engineering & Experimentation

In this project, we modernize the steel ball technique using a custom sleep onset tracker and auditory feedback which we together call Dormio. With the Dormio system, we are able to reliably influence hypnagogic dreams and collect dream content. We found that active use of the “targeted dream incubation” protocol during hypnagogia can augment human creativity.

This Dormio system enables future research into sleep, an underutilized and understudied state of mind vital for memory, learning, and creativity. Dormio has been published at CHI and in Consciousness and Cognition. It has been used for several studies, both at the MIT Media Lab and in independent labs outside of MIT.

Contributors

This work has been highly collaborative. The following contributors, in alphabetical order by first name, have all made it possible: Abhinandan Jain, Adam Haar Horowitz, Christina Chen, Eyal Perry, Ishaan Grover, Kathleen Esfahany, Matthew Ha, Oscar Rosello, Pattie Maes, Pedro Reynolds-Cuéllar, Robert Stickgold, and Tomás Vega.

How Does Dormio Work?

The Dormio system is conceptually quite simple. The aim of the system is to influence and extend a transitional state between wakefulness and sleep. To achieve this, we must track the occurrence of this transitional state (hypnagogia) and then interrupt the user’s sleep to prevent them from slipping into deeper sleep stages.

In the Dormio system, a user wears a glove-like device with sensors. These sensors collect biosignals from the hand to measure changes in muscle tone, heart rate, and skin conductance.

In past research, all of these biosignals have been shown to change during the transition from wakefulness to sleep. When the biosignals signal the onset of sleep, a timer of a few minutes starts. At the end of the timer, an audio recording is played to ask the user for a dream report, bringing the wearer back into wakefulness, but ideally not into full wakefulness.

We record everything the user says during their dream report, which could be useful for users to play back later to avoid forgetting a potentially useful idea.

Following their dream report, the system then plays an audio cue, reminding the wearer to think of certain words (like “fork” or “rabbit”), in the hopes of integrating the cued topic into their next set of dreams.

The user then drifts back to sleep, with the cue in mind. In our laboratory testing, we have found that the cued words reliably entered the hypnagogic dreams of our users.

The system continues to track the state (awake or asleep) of the user, repeating the process described above of waking them up after a few minutes of sleep to collect a dream report. This protocol is carried out repeatedly to guide dreams and collect dream reports.

What Are Sleep Onset, Hypnagogia, Or Stage 1 Sleep? Do We Dream During Sleep Onset?

Sleep onset refers to the transition from wakefulness to sleep. Hypnagogia refers to a state occurring in the transition between wakefulness and sleep. Stage 1 sleep (also called NREM1 or N1 stage sleep) occurs as you fall asleep and is the first stage of non-REM sleep.

It typically lasts for only a few minutes. Most hypnagogic dreams occur during stage 1 sleep. A healthy debate exists around questions about dreaming during N1 in the scientific community.

Dreams experienced in hypnagogia have variably been called dreaming, lucid dreaming, hypnagogic hallucinations, or micro dreaming.

If you’re interested in a classification of dreaming’s core phenomenology and the placement of hypnagogia along this spectrum, please check out Tore Nielsen’s 2017 Paper on Microdream Neurophenomenology.

What’s New About Dormio Compared To The Steel Ball Technique And Other Past Sleep Neuroscience Tools?

We hope the Dormio both formalizes and extends the scope and capability of the steel ball technique to harness the creative potential of the sleep onset (hypnagogic) period.

In comparison to many other tools for sleep neuroscience, we built the Dormio to be a relatively inexpensive, unintrusive, and accessible tool for tracking sleep onset, while also bringing new capabilities to intervening in this stage to guide and collect dreams.

We’ve expanded on these ideas in more depth below.

The steel ball technique – famously used by Edison to gain insights into his inventions – is inspiring, but limited. Firstly, this technique relies solely on a coarse atonia (reduced muscle tone) signal and can only pinpoint one threshold of sleep onset (a loss of muscle control marked by the ball dropping).

The traditional steel ball technique also requires that people wake themselves up fully to record any dream content (thus reducing potential for further cycles of hypnagogia) and doesn’t facilitate dream theme guidance.

In contrast, the Dormio system improves granularity of tracking sleep onset by measuring several biosignals, expanding capabilities for detecting sleep onset based on electrodermal activity, heart-rate variability, and muscle tension.

Furthermore, the threshold associated with sleep onset for each of these measurements can be adjusted in software, enabling more personalization and the potential to tie feedback to multiple predetermined states defined by bio-signals.

Additionally, the Dormio system has been designed to prompt users for a dream report such that they are unlikely to slip into stage 2 sleep, while also avoiding startling users into full wakefulness, which helps enable users to have multiple rounds of targeted dream incubation.

Moreover, the Dormio initiates automatic audio recording alongside our auditory prompt for dream reports, allowing users to speak their dreams in semi-lucid states, instead of waking themselves up entirely to record reports through writing as would be needed with the traditional steel ball technique.

Compared to other sleep tracking tools, ours offers improvements in being a relatively inexpensive and comfortable formfactor, with the aim of improving its relevance outside of the laboratory setting.

Currently, much sleep tracking is done via polysomnography, which can be both unpleasant to wear and hugely expensive.

In addition to reducing barriers in cost and comfort, our system also offers unique interactions to enable interventions at sleep onset in the form of targeted dream incubation. We use audio prompts and cues to guide dreams and collect dream reports, and our research has shown that these audio cues reliably enter dream content.

Does This Technology Enable Lucid Dreaming?

A lucid dream is any dream in which the dreamer is aware of dreaming. In that sense, some Dormio users may experience a lucid dream. However, the popular culture reference to “lucid dreaming” usually refers to regaining lucidity in much later stage REM sleep many hours into sleep, not the hypnagogia that Dormio users experience within minutes after sleep onset.

A common question is if this technology can be extended to lucid dreaming. In our preliminary experiments with later-stage lucid dreaming, we found a few challenges that made it impractical for interface building.

Some challenges include that later-stage REM lucid dreaming requires a full night of sleep, not just a nap like hypnagogia; as such, it often requires waking you up in the middle of the night and potentially disturbing your sleep schedule.

It also involves full atonia unlike hypnagogia, so people would have much more difficulty describing their dreams without exiting them fully.

Lastly, lucid dreaming is much rarer for people to experience than hypnagogic dreams, and as such, it was really hard to conduct experiments on lucid dreams.

Additionally, when we chose to focus on sleep onset/hypnagogia, we were interested in a state that was semi-lucid (not fully lucid like late stage lucid dreaming) since in fully lucid dreaming, you are fully in control of your cognition in a way that seems less spontaneous than hypnagogic dreams.

We personally found the hypnagogic state more interesting for creative idea generation.

Still, late-stage lucid dreaming is super cool, important to the sciences, useful for self-exploration to so many people, and also just really fun, so we hope future work can eventually include lucid dreaming.

What Motivated The Development Of Dormio?

For Adam Haar Horowitz, the idea that there exists a state of mind which composes and constructs his conscious self, but remains inaccessible to him, was both frustrating and alluring.

Haar Horowitz says, “Hypnagogia is a ‘me’ that I am unfamiliar with, a ‘me’ that slips past memory as we drift into unconsciousness.

I would like to create a tool that I can hand people, that they can take home, and on their own explore and augment themselves.”

What Past Work Inspired You? Where Can I Read More About It?

This project is inspired by a very old technique – the steel ball technique – famously used by Edison to gain insights into his inventions.

Our work, which both formalizes and extends the scope and capability of this technique, is impossible without past work investigating possibilities of influencing dreams in the neuroscience lab.

This work includes that conducted by scientists like Stephen LaBerge and Benjamin Baird, who do wonderful work on later-stage lucid dreaming, focusing on the REM state.

Scientists like Jonathan Smallwood and Jonathan Schooler have done work on mind-wandering and creativity, inspiring our idea that fluid thinking outside of executive control in hypnagogia (like mind-wandering) could augment creativity.

Work by Deirdre Barrett compiling moments of inspiration found in sleep, and work by Robert Stickgold and Tore Nielsen on microdream phenomenology, all encouraged and informed us.

Andreas Mavromatis wrote a whole thesis on hypnagogia, and his writing gave us a sense of the poetry and practical applications of this state (as did Nabokov, Oliver Sacks, Yoga Nidra practitioners, and Edgar Allen Poe writing on hypnagogia).

Our sense of this vast work was given to us by the three advisors who have helped us most throughout this work, in and out of the classroom—Professors Pattie Maes, Ed Pace-Schott and Robert Stickgold.

How Did The Team Form And Develop Dormio?

The development of the Dormio device was enabled by a deeply interdisciplinary team composed of members of the Media Lab community, including Ishaan Grover, Pedro Reynolds-Cuéllar, Adam Haar Horowitz, Aby Jain, Tomás Vega, Oscar Rosello, Eyal Perry, Christina Chen, Matthew Ha and more. There is a bit written about that process on this website, and you can see earlier versions of the project there too.

It has been a long process! Ishaan Grover and Adam Haar Horowitz took the Human Machine Symbiosis class with Prof. Pattie Maes, while listening to Prof. Robert Stickgold lecture on dream states. We got together and tried to make an EEG detect sleep stages, and did a decent job detecting sleep spindles with a cheap Muse EEG, but thought that detection wouldn’t generalize across individuals.

We had friends like Rebecca Kleinberger and Sophia Yang who helped with our first glove prototype, and helped think through possible interaction designs. We had awesome subjects like Marie Therese Png who went in and out of hypnagogia and explained how our tech tweaks changed their experiences.

Now we have a team of cognitive scientists, engineers, and makers who create experiments and possibilities.

Plus we’ve had incredible past work to build with and build on from the neuroscience and HCI worlds, and advice and inspiration from mentors including Professors Pattie Maes, Ed Pace-Schott, and Robert Stickgold.

How Can I Get One?

We do not offer Dormio for sale. However, the technology that drives Dormio is open source, meaning that you can build one for yourself with the right materials and tools. The software for our biosignal tracking is on Github and our Eagle file for circuit board design is online. Tomás, who led that build, wrote about it step by step here.

Can I Try Targeted Dream Incubation (TDI) Without These Technologies?

We hope for targeted dream incubation (TDI), the method implemented by the Dormio device, to be technology-agnostic. We have developed an online timer that can be used to self-administer TDI: .

What Are The Main Ethical Concerns Associated With Dormio?

We are deeply appreciative of questions about the ethical concerns about Dormio and the potential impacts of guiding dream content. A common question is whether this technology can be used for mind control. The answer is no; it’s a pretty terrible tool for mind control.

Importantly, in hypnagogia, subjects are not entirely asleep (and not entirely awake), making them much less vulnerable than most people typically assume when they first learn about this project.

Participants are aware that they are in an experiment room, though that awareness drifts in and out. Most, but not all, remember what they said throughout the experiment.

Notably, we have had people wake themselves up when they had a weird enough dream that they did not want us experimenters to hear about it, and nothing in our system or protocol forced people to disclose things that they did not want to share; I

n other words, in hypnagogia, people are able to monitor their environment and be aware of their descent into sleep, limiting the capacity for inserting any ideas people don’t want inserted, or extracting ideas they don’t want extracted.

All that being said, we don’t dismiss these ethical concerns at all. Even in its current state, this technology and the targeted dream incubation methodology raises ethical considerations regarding the impacts it may have on users.

For example, the process of encouraging people to dream about certain subjects may change how they consider those subjects after waking up. We do not discount some diminished capacity for resistance to new ideas presented in hypnagogia.

These are all things to keep in mind, although it is also worth acknowledging that hypnagogia has been known about and used for hundreds of years (for example, by Edison and other creative greats) and not used to nefarious ends, as far as we are aware.

To provide clarity on how this tool can be used, the Dream Engineering community is collectively writing a “Dream Engineering Ethic” in which outline our principles as a scientific community.

We acknowledge that there is a fine line between using dream incubation for creative purposes, and using it for manipulation (such as advertising).

We have expanded on our stance on dream advertising here (in addition to other platforms). We were pleased that the issue was raised on the floor of the Federal Trade Commission and has been written about in law journals.

Where Has This Work Been Shown?

The Dormio device has been shown at the CHI 2018 Conference, Ars Electronica, the Science of Consciousness 2018 Conference, and the National Academy of Sciences. The project has also been shown in MIT’s Museum Studio, covered in Studio International, and shown on ABC’s 60 Minutes.

What Are The Next Projects You’re Planning?

We have many projects in the works. We want to extend our targeted dream incubation protocol to be device-free using online interfaces.

We also want to test whether content we guide into hypnagogic dreams transfers into later stage REM dream content. Finally, we also want to test the memory, learning, and emotion regulation effect of guided hypnagogic dream content.

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