We've gathered the NaPS lab to answer all your fascinating questions on all things sleep! A perfect bitesize episode to get stuck into the marvellous world of sleep.

1. How does sleep deprivation affect mental health? - Answered by Martha Wawrzuta

• Bunney, B. G. , Bunney, W. E. (2013). Mechanisms of Rapid Antidepressant Effects of Sleep Deprivation Therapy: Clock Genes and Circadian Rhythms. Biological Psychiatry
• Fang, H., Tu, S., Sheng, J., Shao, A. (2018). Depression in sleep disturbance: A review on a bidirectional relationship, mechanisms and treatment. Journal of Cellular and Molecular Medicine

2. What is narcolepsy? - Answered by Kyrillos Meshreky

• Leschziner G., Narcolepsy: a clinical review, Practical Neurology 2014;14:323-331

3. Does the full moon affect sleep? - Answered by Al Saqib Majumder

• Casiraghi, L. et al. (2021). Moonstruck sleep: Synchronization of human sleep with the moon cycle under field conditions.
• Chaput, J. P. et al. (2016). Are Children Like Werewolves? Full Moon and Its Association with Sleep and Activity Behaviors in an International Sample of Children. Sleep Medicine

4. How does a smart watch track sleep? - Answered by Yan Wang

5. What is orthosomnia? - Answered by Sophie Smith

• Baron, K.G., et al. (2017) Orthosomnia: Are some patients taking the quantified self too far? J Clin Sleep Med

6. What is sleep regression and how long does it last? - Answered by Mo Abdellahi

• Weinraub, M. et al. (2012). Patterns of developmental change in infants' nighttime sleep awakenings from 6 through 36 months of age. Developmental Psychology
• Bruni O. et al. (2014) Longitudinal study of sleep behavior in normal infants during the first year of life. J Clin Sleep Med

7. Does Magnesium Citrate help you sleep? - Answered by Dulni Peramunugamage

• Magnesium for sleep, Sleep Foundation, 2025

8. Does dark chocolate help you sleep? - Answered by Martha Nguyen

• Abdoli, E. et al. (2024). A clinical trial of the effects of cocoa rich chocolate on depression and sleep quality in menopausal women. Scientific reports,
• Garbarino, S., Garbarino, E., & Lanteri, P. (2022). Circadian Rhythm, Mood, and Temporal Patterns of Eating Chocolate: A Scoping Review of Physiology, Findings, and Future Directions. Nutrients

Music by Sergio Prosvirini from Pixabay

Check out our NaPS website to find out more about the podcast, our research and events.

This recording is the property of the Sleep Science Podcast and not for resale.

In this episode, we welcome neuroscientist Michele Bellesi from the University of Camerino to explore the fascinating world of glial cells and their dynamic role in sleep.

Michele guides us through the four types of glial cells:

• Astrocytes: Regulators of synaptic function and help form the blood brain barrier (BBB)
• Oligodendrocytes: Crucial for myelination and fast signal transmission
• Microglia: The brain's immune sentinels, important for responding to infection and injury as well as shaping the synaptic landscape
• Ependymal Cells: Involved in cerebrospinal fluid (CSF) production and CFS movement around the brain

We dive into how each of these cells types behaves differently across wake, sleep and sleep deprivation and the impacts on each cell types function.

Find out more about Michele's work here and see relevant papers below.

• The role of sleep and wakefulness in myelin plasticity, 2019, Glia
• Sleep loss promotes astrocytic phagocytosis and microglial activation in mouse cerebral cortex, 2017, Journal of Neuroscience
• Effects of sleep and wake on astrocytes: clues from molecular and ultrastructural studies, 2015, BMC Biology

Check out our NaPS website to find out more about the podcast, our research and events.

This recording is the property of the Sleep Science Podcast and not for resale.

Can sleep help us unlearn biases and make our memories more positive?

Implicit biases are unconscious stereotypes that influence our judgments and decisions - like assuming a particular gender for a specific job role. But what if we could change these biases?

In this episode, we explore how manipulations of sleep might help reshape our implicit attitudes. We speak with Professor Xiaoqing Hu, a leading researcher in the use of Targeted Memory Reactivation (TMR) during sleep to alter implicit bias and make memories more positive. Xiaoqing shares his journey of applying Implicit Association Tasks (IATs) to sleep research, and how conflict biases, congruent vs. incongruent data, and task design play a role in measuring and modifying bias.

We also dive into the nitty gritty of memory consolidation in sleep — examining how REM and NREM stages contribute to emotional memory consolidation, and how recency vs. saliency affects which memories get updated.

Prof. Hu discusses his groundbreaking study demonstrating the ability to update unwanted emotional memories during sleep, and we explore the potential for applying this research to clinical populations. We also consider how individual schemas might influence the effectiveness of TMR across different people.

If you would like to find out more about Prof. Hu's work, please see the lab website here. You can find relevant papers below:

• Unlearning implicit social biases during sleep, 2015
• Updating memories of unwanted emotions during human sleep, 2022
• Targeted memory reactivation during sleep influences social bias as a function of slow-oscillation phase and delta power, 2023
• Reactivating cue approached positive personality traits during sleep promotes positive self-referential processing, 2024
• Aversive memories can be weakened during human sleep via the reactivation of positive interfering memories. 2024
• Disarming emotional memories using Targeted Memory Reactivation during Rapid Eye Movement sleep, 2024
• Targeted memory reactivation in REM but not SWS selectively reduces arousal responses, 2021

Glossary

IAT - Implicit Association Task - a test used to measure the strength of automatic associations between our concepts that we may not be consciously aware of.

TMR - Targeted Memory Reactivation - A technique used to modify memory processing, through the use of presenting cues (audio or smell) that were associated with learning, whilst a person sleeps. These cues can modify select memories and in recent research is being used in emotional memory.

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Host Professor Penny Lewis

Produced by Sophie Smith

Check out our NaPS website to find out more about the podcast, our research and events.

This recording is the property of the Sleep Science Podcast and not for resale.