Slumbered Sleep

“The best bridge between despair and hope is a good night’s sleep.”

FIGURE 1 1

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SLUMBERed

SLEEP

THE ISSUES SURROUNDING SLEEP

MARIO BOLES

A thesis book for the Final Architectural Project submitted to the Department of Architecture,

School of Architecture, Art, and Design, American University in Dubai

In partial fulfillment of the requirements for the Degree of

Bachelor of Architecture

Fall 2022

Copyright © 2022 Mario Boles

All rights reserved

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ABSTRACT

Approval of the Thesis Book for Final Architectural Project

Department of Architecture,

Sleep is one of our best friends. Healthy sleep undoubtedly has

many physical and mental benefits and enrolls us in imaginary

worlds we could never experience without that relaxed state of

mind. Experiences in dreams are typically surreal and feel like reality

when we’re living through them and our waking environment

undoubtedly influencing our dreams. The mind is a complex but

wonderful guide to why we dream of what we dream of when we

sleep, even getting inspired by our thoughts throughout our waking

hours and influenced by our daily lives. What happens when we’re

awake directly correlates to the events that occur in our dreams

when we sleep.

School of Architecture, Art, and Design, American University in Dubai

Student’s Full Name: Mario Boles

Thesis Book Title: Slumbered Struggle

Sleep enrolls you in an infinite number of imaginary worlds, living

through many different stories and lives throughout the night and

experiencing events that at times, changes our perception of the

real world. Sleep is not a perfect process; many people struggle

with different type of sleep disturbances including myself. I have

experienced sleep paralysis several times over the past couple

years and the experience intrigued my curiosity on the causes and

meaning behind such an experience. Also, my brother has suffered

from sleep apnea throughout his life and is currently using a medical

device to help him sleep at night. This thesis is dedicated to

exploring sleep from beginning to end as well as dreams.

There is a lack of architectural experiences inspired by sleep or

try to involve the idea of sleep into the design, but for an aspect of

our day that takes up a third of our lives, there is little architectural

experiences dedicated to this subject.

Student Signature: ________________________________ Date __________________

Advisor / Professor Name: : Dr. Abdellatif Qamhaieh

Advisor / Professor Signature: _______________________ Date __________________

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01.

02.

03.

04.

05.

ONTENTS

06.

The story of sleep

• 1.1 Introduction

• 1.2 JOURNEY OF SLEEP

• 1.3 A Religious SLEEP

• - 1.3.1 WHAT ISLAM SAYS ABOUT SLEEP

• - 1.3.2 WHAT CHRISTIANITY SAYS ABOUT SLEEP

sleep. sleep. sleep

• 2.1 Sleep Disruptions

• 2.2 How Sleep Affects Physical Health

• 2.3 SLEEP STAGES

• 2.4 SLEEP AND MENTAL HEALTH

CAN’T SLEEP

• 3.1 INSOMNIA

• 3.2 SLEEP APNEA

• 3.3 NARCOLEPSY

• 3.4 SLEEP PARALYSIS

UNWANTED DREAMS

• 4.1 INTERPRETATION OF COMMON DREAMS

• 4.2 UNDERSTANDING DREAMS

• 4.3 NIGHTMARES.

• 4.4 NIGHT TERRORS.

• 4.5 BEWARE OF ASTRAL PROJECTING

SLEEPING REMEDIES

• 5.1 DREAM INDUCED ISSUES, WHAT IS THE SOLUTION?

• 5.1.1 LUCID DREAMING

• - 5.1.2 HOW TO LUCID DREAM

• - 5.2 USING DREAMS AS A TOOL TO SOLVE PROBLEMS

• 5.3 SLEEP INDUCED ISSUES, WHAT IS THE SOLUTION?

• 5.4 Excersizing For Better Sleep

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07.

08.

09.

THE ARCHITECTURE

• 6.1 CASE STUDY 1, (Research Center ICTA-ICP)

• 6.2 CASE STUDY 2, (The Vietnam Institute for Advanced Study in

Mathematics)

• 6.3 CASE STUDY 3, (Shenzhen Sea World Culture and Arts Center)

• 6.4 CASE STUDY 4 (The Retreat at Blue Lagoon Iceland)

• 6.5 PROGRAMS

• 6.6 EXPLORING MORE ARCHITECTURE

PROJECT SITE

• 7.1 context

• 7.2 SITE SELECTION

• 7.3 DUBAI CREEK History

• 7.4 DUBAI CREEK HARBOR - Site Anaysis

CONCEPTS

• 8.1 CONCEPT 1

• 8.2 CONCEPT 2

• 8.3 CONCEPT 3

BIBLIOGRAPHY

• 9.1 CITATIONS

• 9.2 LIST OF FIGURES

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CH.1

9

THE STORY OF SLEEP

1.1 Introduction

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1.2 JOURNEY OF SLEEP

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“You miss 100% of the naps you don’t take.”

1.3 A Religious SLEEP

• 1.3.1 WHAT ISLAM SAYS ABOUT SLEEP

• 1.3.2 WHAT CHRISTIANITY SAYS ABOUT SLEEP

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1.1 INTRODUCTION

We spend approximately one third of our lives sleeping. Sleep is

an extremely complex process especially when combined with the

dream state we enter when sleeping. There are many unexplained

phenomenons associated with sleep and this book is going to tackle

some of these mind bending aspects of sleep and dreams. Architecture

and sleep is a fairly unexplored topic with little connection

between the both existing out there. Architecture’s roots stem from

the architects mind visualization of spaces and buildings commonly

inspired by their dreams or sometimes “visions”.

Sleep is distinguished by altered consciousness, relatively reduced

cognitive activity, reduced muscle activity, and diminished interactions

with the environment. The ability to respond to stimuli is lessened

compared to alertness, although it is still more responsive

than a coma or other diseases of cognition, with sleep exhibiting

diverse, active brain patterns.

Sleep is a tool of power. Humanities patterns of sleeping have

shifted throughout history as society evolved and everyday lives

evolved alongside the shifting changes in society. We are weak

without sleep. There are short term fixes to combat lack of sleep,

but we cannot lie to our body. Evolution for humanity as well as all

species informs the body of when sleep is required and when it’s

time to enter the new worlds our brain creates.

Sleeping relaxes and rejuvinates our body and is critical for natural

energy levels throughout the day directly relating to quality of life.

Society today does not value sleep for what it is worth but rathers

hustle over necessary rest contributing to many health issues in

individuals. It is near impossible to live a long healthy lifestyle while

getting minimal sleep every night. Our understanding of sleep has

significantly increased during the last 100 years. As we lead increasingly

hectic lifestyles, many people, but not enough yet, are

becoming aware of the negative effects of sleep deprivation on

their quality of life.

In this thesis an in depth evaluation on sleep will be researched

through culture, religion, health, sleep disorders, as well as the

science behind sleep. These will be incorporated into further research

on the new worldly perceptions we experience during sleep,

dreams. For an aspect of everyday human life that is so vital to

well being and mental stability, there is little to no architectural relevance

to the topic. Architecture that can be related to sleep and

solve sleep issues will be researched and discussed to make relevant

to this thesis as it is needed to create a relationship between

sleep and architecture.

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1.2 JOURNEY OF SLEEP

Humans’ sleeping habits

evolved along with civilizations.

The evolution of sleep is said to

have been influenced by cultural

changes, migration, and technological

development. From

ancient Egypt until the modern

day, sleep has evolved simultaneously

with human evolution.

The Egyptians built temples to

honor the goddess Isis as early

as 800 B.C. There, worshippers

and priests gathered to discuss

dream interpretation. Sleep-related

deities such as Hypnos

and his Roman analogue Somnus

were also worshipped by

the Greeks and Romans. (Arianna

Huffington, 2014)

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FIGURE 2

FIGURE 3

During the neolithic era, three traditional hunter-gatherer

groups in Bolivia, Namibia and Tanzania

were studied by a UCLA research team. In this

sleep study, it was discovered that these people

went to bed about 3.5 hours after sunset, disproving

the theory that modern technology may be to

blame for people staying up later. The subjects

slept an average of 6.25 hours per night, sleeping

more in the winter and less in the summer. (Jill

Zwarensteyn, 2022)

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According to the results of this sleep study, the researchers hypothesize

that segmented sleep became relevant after ancient communities

moved into Europe. Longer nights may have disrupted sleep

cycles and ultimately resulted in segmented rest.

The Greeks believed that sleep was a kind of intermediate state between

life and death. During this time, sleep was thought to consist

of two separate times rather than a continuous nighttime period. The

Odyssey has one of the oldest allusions to the practice of segmented

sleep. People would sleep for a couple hours then wake up and

may quietly converse, play music, unwind, or do nothing during the

break between the two sleep cycles and then go back to sleep a

couple hours later in the next sleep cycle. For centuries, that was the

situation. (Arianna Huffington, 2014)

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FIGURE 4

During the late Middle Ages and the Renaissance

were the eras when split sleep patterns became the

most common. It was common practice during this

time to experience a calm wake time in between both

the rest periods of the night. Citizens would enjoy and

spend this time for prayers, chores, night reading by

the candlelight, and visiting others instead of worrying

about being awake in the middle of the night.

FIGURE 5

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FIGURE 6

FIGURE 7 FIGURE 8

FIGURE 9 FIGURE 10

In the late 1600s, biphasic sleep

started to diminish. Over the

course of the following two hundred

years, this pattern gradually

spread throughout most of the

Western population after originally

beginning with upper-class urban

populations in northern Europe.

(Jill Zwarensteyn, 2022)

With the help of the invention of artificial

light, segmented sleep was

eliminated during the Industrial

Revolution. Thomas Edison created

the first incandescent light bulb

that could be used on a large basis

in 1879 and people’s sleep schedules

changed. (Arianna Huffington,

2014)

The 19th Century was the height

of the Industrial Revolution. Long

workdays and rigid work schedules

made it impossible for individuals

to take naps whenever they felt like

it. Instead, they started consolidating

their sleep into a single cycle to

increase efficiency.

In todays world it is ideal to get

anywhere from 7-10 hours of sleep

every night. That amount of sleep

is unachievable for many people

because they either stay on their

phones while in bed or they can

not get sleep for numerous reasons.

Modern sleep has shifted

back to one long sleep cycle. (Jill

Zwarensteyn, 2022)

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1.3 A Religious SLEEP

Each religion has its own interpretations about sleep, whether its valuing

napping or not valuing sleep at all. Sleep is relevant in all religions

and is mentioned in numerous holy scriptures each depicting

sleep differently. The two most popular religions, Christianity and Islam

share similarities about their interpretations of sleep but also differ in

other key aspects.

FIGURE 11: SLEEPING ANGEL

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1.3.1

WHAT ISLAM SAYS

ABOUT SLEEP

Islamic literature places a lot of emphasis

on sleep, and both the Quran and the Hadith

talk about different kinds of sleep, the

value of sleep, and healthy sleeping habits.

The various phases of sleep described in

the Quran match the stages of sleep recognized

by contemporary research. The Quran

explains the advantages of sleep and

underlines how crucial it is to keep a regular

cycle of light and darkness. Muslims

should regularly take naps in the middle

of the day, and the Prophet Muhammad,

peace be upon him (pbuh), encouraged

naps as helpful. (Bahammam, 2011)

In addition to urging men to sleep, Islam

emphasizes that sleeping is a basic human

necessity. After a long day of work and

engaging in numerous tiring tasks, every

Muslim is required to provide the body’s

right to rest. Islam encourages relaxation,

and sleep is seen as worship. In a religion

that encompasses every part of a man’s

life, emphasis is placed on sleep as rest for

the body by means of relief, enabling it to

carry out daily tasks and engage in worship

in an effective manner. A human physical

mechanism makes the body rest on a biological

level. In general, a man’s life cycle

has been properly planned out. According

to Islam, every Muslim holds that night is a

gift from Allah Almighty, created to provide

rest for humankind. (Heidari , 2013)

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FIGURE 12

FIGURE 13

Most people are unaware that al-qailullah,

also known as the “power nap” or the benefits

of a quick nap, is really practiced in

non-Muslim nations including the United

States, Canada, and Japan. Many have

recognized the significance of qailullah

after decades of research; for instance,

the United States of America founded the

National Sleep Disorder Association to

raise public awareness of the benefits of

daytime naps. The Prophet Muhammad

(pbuh) forbade sleep twice: immediately

following subh and immediately following

asar prayers. After the morning (subh)

prayers, the Prophet (pbuh) did not go to

sleep since Allah Almighty blesses people

who work in the mornings. (Heidari,

2013)

Islam talks about 4 types of sleep, they are:

• Sinah: The word Sinah (derived from sin) refers to the body being weaker at the start of sleep.

Sensation and cognition are impaired when wild organisms that have evolved sleep do so.

• Nu’ass: Nu’ass is referred to as the start of light sleep and relaxation. When the Prophet noticed

that his followers were unable to sleep the night before the battle and were struggling to defend

themselves against the enemy, he announced the good news of God’s angels coming to their aid

and expressed sympathy for them so they all could rest peacefully at night.

• Long sleep is the greatest explanation for ruqood. It is now understood that persons who

spend too much time in one position while sleeping develop issues like blood clots and bedsores.

• Subaat: Subaat means “deep slumber,” which is also known as “slow wave sleep.” From the

standpoint of contemporary science. According to some theories, the name “Subaat” derives from

the Arabic words for interruption, shut down, and rest. Subaat denotes welfare and contentment,

according to Allameh Tabatabaee in Al-mizan. because it promotes tranquility, restores physical

strength, and can avoid exhaustion brought on by awareness and self-possession. (Heidari, 2013)

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The following verses are written in the Quran and inspire sleep:

FIGURE 14

“Whenever you go to bed, perform ablution like that for the prayer, and lie on your right

side” [SM 2710). “When the Prophet (pbuh) wants to go to sleep, he puts his right hand

under his cheek” [SM 2713]. Sleeping on your right side position has been linked to

positive effects on the heart in recent scientific investigations.

After the Isha prayer, Muhammad (pbuh) advised his companions not to engage in

any activity Prophet Muhammad (pbuh) said,, “One should not sleep before the night

prayer, nor have discussions after it” [SB 574]. Muslims must also rise early for the

Fajr prayer, which begins approximately an hour before daybreak. After Fajr prayer, the

Prophet did not go to sleep. The Prophet (pbuh) also mentioned to his companions that

Allah blesses early morning work.

“Take a short nap, for Devils do not take naps” [Sahih Aljamie. Alalbani 1647]. “Sleeping

early in the day betrays ignorance, in the middle of the day is right, and at the end of

the day is stupid.” (Fath Al-Bari, p.73).

Short daytime naps enhance alertness and cognitive abilities and are good for memory

consolidation, according to prior study. Particularly, a 10-minute nap can boost focus

and productivity for two to four hours.

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1.3.2 WHAT CHRISTIANITY SAYS

ABOUT SLEEP

However, not only does Islam promote sleep, but so does the largest

religion in the world, Christianity. A good night’s sleep renews

physical health and energy while reviving the spirit and intellect.

Three different states are referred to as sleep in the Bible: natural

bodily sleep, moral inactivity, and spiritual inactivity. God is said to

never slumber or sleep in the Bible: “Indeed, he who watches over

Israel never slumbers or sleeps” (Psalm 121:4, NLT). King David

was able to sleep well at night because he understood that even

in trying circumstances, God was the only source of his security.

One of the immeasurable benefits of being a child of God is having

restful sleep. (Fairchild, 2022) FIGURE 15

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The following verses are found in the Bible in relation to sleep:

FIGURE 16

[H]e took of the stones of that place, and put them for his pillows,

and lay down in that place to sleep. And he dreamed, and behold

a ladder set up on the earth, and the top of it reached to heaven:

and behold the angels of God ascending and descending on it.

And, behold, the Lord stood above it, and said, I am the Lord God

of Abraham thy father, and the God of Isaac: the land whereon

thou liest, to thee will I give it, and to thy seed….

Psalm 4:8

In peace I will lie down and sleep, for you alone, O LORD, will

keep me safe. (NLT)

Proverbs 3:24

When you lie down, you will not be afraid; when you lie down, your

sleep will be sweet. (NIV)

Psalm 3:5

I lay down and slept, yet I woke up in safety, for the LORD was

watching over me. (NLT)

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CH.2

9

SLEEP. SLEEP. SLEEP.

“Dear sleep, I’m sorry we broke up this morning. I want you back!”

2.1 Sleep Disruptions

2.2 How Sleep Affects Physical Health

2.3 SLEEP STAGES

2.4 SLEEP AND MENTAL HEALTH

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FIGURE 17

Today, sleep is influenced heavily by modern society and the lifestyles of today’s

world. Modern society enjoys 24-hour business activities, frequent travel,

and exposure to a wide range of electronic equipment including televisions,

computers, and cell phones. A growing body of research argues that these innovations

harm human health and functioning by having negative effects on sleep

quantity, quality, and timing. Weight increase, a lack of exercise, and the use of

drugs like alcohol, caffeine, and nicotine are more lifestyle factors that are linked

to poor sleep.

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2.1 Sleep

Disruptions

FIGURE 18

Jet lag is also a circumstance that affects humans’

circadian rhythm and has become common

due to the massive increase in overseas

travel.

Substances like caffeine, nicotine,

alcohol, and narcotics, which are

frequently ingested in attempts to either

maintain alertness and arousal

or to seek slumber and calm, are

still other elements that interfere

with regular sleep/wake rhythms.

FIGURE 20

FIGURE 22

FIGURE 19

FIGURE 21

The day night cycle and circadian rhythms are

constantly out of sync when someone works

night shifts. It has been demonstrated that such

a discord between behavioral and physiological

circadian rhythms results in sleep loss and daytime

sleepiness as well as negatively affecting

safety, health, and mental function.

Technology advancements are also

strongly linked to other aspects

of contemporary living that affect

sleep, such as electronic media devices

like televisions and computers,

which allow for and even encourage

staying up longer.

Sleep deprivation and disruption

are also linked to lifestyle changes

in food and physical activity routines

as well as the rising incidence of

obesity in today’s culture. (Shochat,

2012)

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Shift workers who work rotating night shifts

must remain awake during periods when they

are more likely to fall asleep; instead, their

sleep phase is pushed to the daytime when

their sense of performance, alertness, and

core body temperature are rising. A shorter

night’s sleep results in tiredness and sleep

deprivation throughout the day. Circadian desynchrony

has a negative impact on productivity,

safety, and health over time. The bodies

circadian rhythm can adjust to new ambient

time cues. Depending on how many time

zones they will pass through, travelers might

expect their circadian systems to adjust to the

new time zone. Every additional time zone requires

an estimated one day of acclimatization.

However, people who frequently fly internationally,

for example aircrew cabin workers,

are more likely to experience persistent jet lag

and reduced cognitive ability. (Shochat, 2012)

Additionally, it has been found that nighttime

exposure to bright lights has an immediate

impact on both behavioral and physiological

characteristics. Bright light exposure improved

behavioral performance, decreased tiredness,

increased alertness, and slowed the core

body temperature reduction during the night.

Collectively, these findings demonstrate that

bright light can be used advantageously to reset

an individual’s circadian clock.

FIGURE 23

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Having an electronic device present in

the bedroom is associated with electronic

media exposure, but also exposure

to electronic media in children

and adolescents was more consistently

linked to later bedtime and shorter

sleep duration. The guidelines for

treating circadian rhythm sleep disorder

are used to treat shift work and jet

lag, which includes symptomatic therapies

for insomnia and excessive sleepiness,

recommended sleep scheduling,

phase shifting with light exposure

or melatonin supplementation, and

prescribed sleep exposure. (Shochat,

2012)

Prescribed sleep scheduling describes

modifications to the schedule of sleep

and wakefulness that are intended to

improve the quality of sleep throughout

the sleeping period and attentiveness

during the waking phase. Planned

napping either before or during the

work shift is another sleep scheduling

technique that aims to counteract

the immediate impacts of drowsiness

on performance during the night shift.

(Shochat, 2012)

FIGURE 24

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Today, sleep is well researched and is

undoubtedly a huge influence on human

life in the modern era. There are many

health benefits associated with good

sleep. Although it may appear that the

physiological mechanisms underlying

sleep and exercise are unrelated, there

is evidence that these two habits have

significant links. People typically fall

asleep as soon as their body temperature

starts to drop, and they wake up as it

starts to rise. Regular physical activity is

advised as therapy for people who have

trouble falling asleep since it is generally

believed that exercise is a non-pharmacologic

behavior that improves sleep.

Increases in slow-wave sleep were the

result of exercise-mediated hyperthermia.

Exercise late at night seems to raise

body temperature without being enough

arousing to interfere with sleep, providing

more evidence for the idea that the

thermoregulatory effects of exercise are

more significant than the alerting effects

of physical activity. (Atkinson & Davenne,

2007) FIGURE 25

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2.2 How Sleep Affects

Physical Health

The length of time spent awake affects how much sleep is required,

and sleep is essential for providing restorative considering molecular,

cellular, or network alterations. Sleep debt, sleep necessity, and

restoration concepts related to sleep are frequently used in literature,

both scientific and otherwise. Recovering from loss or taking

something away or returning to a prior (better) state or condition, are

common definitions of recovery. Recovery is frequently inferred or

concluded to be at least one of sleep’s purposes, and the need for

sleep is thought to represent the need for adequate recovery. Sleep

makes it easier to recuperate from exercise-related weariness. (Vyazovskiy,

2015)

FIGURE 26: Working Out While Sleeping

48 49

Evidence suggests that eating at night

changes an individual’s metabolic profile,

and there is some evidence that shifting

even a modest amount of food intake to the

evening changes the level of blood lipids,

which serves as a risk factor for cardiovascular

morbidity. After a nocturnal low,

blood pressure rises sharply after awakening.

The morning surge in blood pressure

has been used to describe this rise. It was

discovered that the rise in blood pressure

that occurred in response to a particular

shift in physical activity was at its highest in

the morning. Each group of people created

based on an earlier or later-than-average

wake time had a comparable 24-hour profile

in blood pressure reactivity. These blood

pressure variations have led to the theory

that daytime sleep is also a very important

risk factor for strokes because several cardiac

events also show a secondary peak in

the late afternoon or evening. (Atkinson &

Davenne, 2007)

Performance can be impacted by not only

how much sleep is achieved a night, but

also what kind of sleep get and when it is

achieved. Different sleep stages affect different

types of learning tasks, and learning

can be severely impaired if sleep is lost

during vulnerable “windows” for several

days following. (Dotto, 1996)

FIGURE 27

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2.3

SLEEP STAGES

SLEEP STAGES

SLEEP STAGES

SLEEP STAGES

FIGURE 28

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FIGURE 29

The amount of sleep required each night reduces

from thirteen to eleven hours between the ages

of two and five. By the age of six, children will

start to show preferences for their circadian sleep

phases and tend to be either early birds or night

owls. According to one study, youngsters spend

more time in stage N3 than teenagers because

they seem to have a longer duration of REM

sleep. Teenagers need 9 to 10 hours of sleep per

night on average. Slow-wave sleep and sleep

latency time decrease, and time in stage N2 increases,

as a result of several hormonal and pubertal

changes. In comparison to early stages of

puberty, daytime sleepiness increases during the

middle of puberty. (Patel, 2022)

There are five sleep cycles,

each lasting around 90 minutes

and containing a different

stage of sleep, in a typical seven-to-eight-hour

sleep period.

Stage 2, which is a relatively

light sleep, stage 3 and 4, also

referred to as slow-wave sleep

or deep sleep and REM sleep,

in which the sleeper is extremely

close to consciousness and

probably dreaming. The first

two cycles of sleep are dominated

by deep sleep, whereas

the third and fourth cycles are

dominated by stage 2 and REM.

(Dotto, 1996)

Wake, N1, N2, N3, and REM

are the first four stages of

sleep. Non-rapid eye movement

(NREM) sleep is defined

as stages N1 through N3, with

each stage resulting in a progressively

deeper slumber. A

typical night’s sleep consists of

4 to 5 sleep cycles, progressing

through the stages of sleep in

the following order: N1, N2, N3,

N2, REM. (Patel, 2022)

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FIGURE 32

REM (Stage 4) 25%

FIGURE 30

N2 (Stage 2) - Deeper Sleep (45%)

As your body temperature and

heart rate drop, you enter a deeper

state of sleep. The first cycle of

stage 2 sleep lasts for around 25

minutes, and it gets longer with

each subsequent cycle, making

up finally about 45% of total sleep.

The period of sleep during which

tooth grinding takes place.

REM sleep is not regarded as being

peaceful because it is connected

to dreaming. respiration rate becomes

increasingly unpredictable

and unreliable. Each of your REM

cycles lengthens during this period,

which typically begins 90 minutes

after falling asleep. Typically,

the first period is 10 minutes long,

while the final one might take up to

an hour. All dreams happen during

the REM stage. (Patel, 2022)

N1 (Stage 1) - Light Sleep (5%)

N3 (Stage 3) - Deepest Non-REM Sleep (25%)

FIGURE 33

More than half of the alpha waves

are replaced by low-amplitude

mixed-frequency (LAMF) activity to

signal the start of this stage of sleep,

which is the lightest. The skeletal

muscles have some degree of tone

and breathing usually happens at a

regular rate. One to five minutes, or

5% of the entire sleep period, are

spent in this stage.

FIGURE 31

Another name for N3 is slow-wave sleep. The signals in

this stage of sleep, known as delta waves, have substantially

higher amplitudes and lower frequencies which are

indicative of the deepest period of sleep. The most challenging

part of this stage is getting out of it, for some

people even loud noises will not wake them up. As people

get older, they often spend more time in stage N2 sleep.

Even though this stage has the highest arousal threshold,

if someone is awakened during it, they will experience

sleep inertia, a brief period of mental confusion. According

to cognitive testing, people who awaken during this

stage typically experience mild cognitive impairment for

30 to 60 minutes. During this phase, the body heals, and

regenerates tissues, develops bone and muscle, and fortifies

the immune system. Additionally, during this phase,

bedwetting, sleepwalking, and night terrors all occur.

56 57

2.4 SLEEP AND

MENTAL HEALTH

Adults typically exhibit earlier bedtimes, earlier

wake times, and less sleep consolidation.

Compared to younger adults, older persons

(65+) have been reported to awaken 1.5 hours

earlier and go to bed an hour earlier (20 to

30). Men tend to suffer more overnight awakenings

and spend longer in stage N1 sleep,

which makes them more likely to report feeling

sleepy during the day.

Women seem to have greater trouble falling

asleep and tend to stay in slow wave sleep

longer than males. In addition, the first few

months after giving birth and throughout

pregnancy are when daytime sleepiness increases.

(Patel, 2022)

FIGURE 34: Persons Brain Falling out of Their Head

58 59

A memory is formed over the course of

three stages. When you give new information

to your brain, it is called acquisition in

the initial stage. Consolidation, the next

phase, is when memory is strengthened.

Recall is the last phase, and during this

phase we access the data we have previously

saved. While we are awake, consolidation

takes place, while we are asleep,

acquisition and recall do. Our brain organizes

and consolidates our memories as

we sleep, which aids in our ability to recall

the day’s lessons. (Dotto, 1996)

Sleep is directly linked to emotional and

mental well-being and has been linked to

disorders including bipolar disorder, anxiety,

and depression among others. Poor

sleep is often a symptom of mental health

issues. In addition, a lack of quality sleep,

particularly insomnia, can contribute

to the onset and aggravation of mental

health issues. (Maquet, 2000)

The brain’s ability to interpret emotional

information is facilitated by getting enough

sleep, particularly REM sleep. The brain

works to analyze and retain thoughts and

memories when we sleep, and it appears

that lack of sleep is detrimental to emotionally

positive information. This is linked

to mental health illnesses and their severity,

including the likelihood of suicidal

thoughts or actions, and can affect mood

and emotional reactivity. The number of

persons with depression, a type of mood

disorder characterized by feelings of sadness

or hopelessness, is believed to be

over 300 million worldwide7. Around 75%

of those who are depressed experience

insomnia, and many depressed persons

also experience excessive daytime

sleepiness, hypersomnia, or oversleeping.

(Maquet, 2000)

Figure 35

60 61

Sleep is directly linked to emotional and mental

well-being and has been linked to disorders

including bipolar disorder, anxiety, and depression

among others. Poor sleep is often a

symptom of mental health issues. In addition,

a lack of quality sleep, particularly insomnia,

can contribute to the onset and aggravation of

mental health issues. (Maquet, 2000)

The brain’s ability to interpret emotional information

is facilitated by getting enough sleep,

particularly REM sleep. The brain works to

analyze and retain thoughts and memories

when we sleep, and it appears that lack of

sleep is detrimental to emotionally positive information.

This is linked to mental health

illnesses and their severity, including the

likelihood of suicidal thoughts or actions,

and can affect mood and emotional reactivity.

The number of persons with depression,

a type of mood disorder characterized

by feelings of sadness or hopelessness,

is believed to be over 300 million worldwide7.

Around 75% of those who are depressed

experience insomnia, and many

depressed persons also experience excessive

daytime sleepiness, hypersomnia,

or oversleeping. (Maquet, 2000)

Figure 36

62 63

Losing sleep can make your body less

equipped to combat viruses and infections

and increase your risk of developing

diseases like diabetes and high

blood pressure. Your body makes more

cortisol, a hormone that affects stress,

when you are exhausted. Additionally,

closely related to heart attacks and heart

disease is this hormone. Among many

other health issues, chronic inflammation

is linked to a higher risk of cancer

and cardiovascular disease. According

to research, those who have trouble

sleeping are more prone to experience

chronic inflammation since sleep deprivation

has a significant negative impact

on your body’s inflammatory levels. (Dr.

Michael Breus, 2022)

reinforces each other, which is shown in the

difficulty in establishing a clear cause and

effect. Focusing on bettering sleep may, at

least for some people, have the added advantage

of easing depressive symptoms.

Anxiety problems are thought to afflict 20%

of adults and 25% of teenagers each year in

the United States. Excessive dread or worry

increases the risk of heart disease and diabetes

as well as disrupts daily life. There are

many different types of anxiety disorders, the

main ones being OCD and PTSD. (Maquet,

2000)

Sleep issues are closely related to anxiety

disorders. The racing mind that results from

worry and dread is known as hyperarousal,

which is thought to be a major factor in

insomnia. In addition to being a cause of

Sleep issues were once thought to be stress, sleep issues can make it difficult to

a side effect of sadness, but mounting fall asleep at night due to anticipatory anxiety.

People suffering from PTSD frequent-

research indicates that insomnia itself

may cause or worsen depression. It is ly relive traumatic memories in their minds,

thought that sleep issues and depressed experience nightmares, and feel alert, all of

symptoms have a bidirectional link that which can disrupt sleep. Many veterans suf-

Figure 37

64 65

Figure 38

Sleep disorders and poor sleep quality both

have an impact on mental health. Because of

this complex interaction, sleep disorders and

psychiatric diseases have complicated connections,

but it also means that the two conditions

may be treated together. Even a preventive plan

for mental health may include measures to promote

sleep. Poor sleep hygiene is a frequent

contributor to sleeping issues. Enhancing sleep

hygiene by creating sleep-friendly routines and

sleeping environments can help to significantly

lower sleep interruptions. (Maquet, 2000)

66 67

CH.3

9

CAN’T SLEEP

“My eyelids are heavy, but my thoughts are heavier.”

3.1 INSOMNIA

3.2 SLEEP APNEA

3.3 NARCOLEPSY

3.4 SLEEP PARALYSIS

70

76

80

86

68 69

3.1 INSOMNIA

Poor sleep quality can have a negative effect on

both mental health and physical health, but many

times, people get poor sleep quality due to their

sleep disorders. A common sleep issue known as

insomnia can make it difficult to get asleep, keep

asleep, or lead one to wake up too early and have

trouble falling back asleep.

Health, productivity at work, and quality of life can

all be negatively impacted by insomnia in addition to

energy levels and mood being negatively affected.

Individual needs for sleep vary, but most individuals

need seven to eight hours per night. Many individuals

eventually go through short-term (acute) insomnia,

which can endure for days or weeks. Typically,

stress or a traumatic incident is the cause. However,

some persons experience persistent long-term insomnia

that lasts for a month or longer. (Mayo Clinic

Staff, 2016)

Insomnia is a prevalent disease; insomnia has serious

long-term health repercussions. According

to surveys, 13% to 33% of adult population members

regularly have trouble falling or staying asleep.

It does not mean one has insomnia if their sleep

experience falls short of their expectations if they

are functioning normally during the day. The most

effective treatment for chronic insomnia is non-drugbased,

like cognitive behavior therapy. (Cunnington,

2013)

Figure 39: Close Your Eyes

70 71

The cognitive behavior therapy (CBT)

used to treat insomnia (CBT-i) focuses

on maladaptive behaviors and ideas

that may have arisen as a result of or

contributed to the development of the

insomnia. The gold standard for treating

insomnia is CBT-i, which has effect sizes

that are comparable to those seen

with hypnotic medications and, unlike

hypnotics, maintains its effects even

after therapy has ended. CBT-i is often

given in four to ten sessions, either oneon-one

or in a group environment, with

ideally four to eight participants. A reconditioning

procedure called stimulus

control forces people to distinguish between

waking and sleeping situations.

20 The bedroom conjures up memories

of being awake and aroused for those

who have trouble falling asleep. All potential

sleep-incompatible stimuli must

be eliminated as part of treatment.

The entire day and into the early hours

of the evening, patients are advised to

practice relaxation techniques. It helps

to spend even a short time two to four

times every day. One key component of

treating insomnia is educating the patient

about the need of bright light and

sleep. Self-management can be started

with the support of accurate, unbiased

knowledge about sleep, sleep loss,

and the body clock. The circadian clock

of humans can be effectively synchronized

by bright light. Nighttime sleep

and the reduction of morning sleep

inertia can be especially facilitated by

morning light, which can be paired with

movement such as walking. In order to

help patients better control and cope

with their insomnia symptoms, CBT-i

is an effective long-term intervention.

(Cunnington, 2013)

Figure 40

72 73

Insomnia can be caused by:

Stress: Stress about health, school, work, finances or family are things that

keep the brain active at night, making it difficult to sleep.

Travel or work schedule: Circadian rhythms serve as an internal clock,

controlling your body's temperature, metabolism, and sleep-wake cycle.

Insomnia can result from a disruption of your body's circadian rhythms

caused by jet lag or work shifts. Also, poor sleeping habits and eating late

in the evenings disrupt the sleep cycle.

Mental health disorder: Sleep disturbances may be caused by anxiety

disorders like post-traumatic stress disorder. An early awakening could be

a sign of depression. Other mental health issues and insomnia frequently

co-occur.

Sleep-related disorders: Sleep apnea causes breathing to stop periodically

during the night, which disrupts your sleep. An individual’s legs may

experience uncomfortable sensations and an almost insatiable want to

move as a result of restless legs syndrome, which may keep certain individuals

up. Changes in activity or health also keeps people awake at night.

(Mayo Clinic Staff, 2016)

Figure 41

74 75

3.2

SLEEP APNEA

Sleep is just as crucial to health as a balanced diet and regular

exercise. One can experience both mental and physical

effects from insomnia. When compared to those who are getting

enough sleep, those who suffer from insomnia report a decreased

quality of life. Another sleep disorder that heavily interferes

with sleep is sleep apnea. Sleep apnea is a severe sleep

disorder that develops when a person's breathing is disrupted

while they are asleep, as mentioned as one of the causes of

insomnia. Untreated sleep apnea patients continuously stop

breathing while they sleep, sometimes hundreds of times per

night.

Figure 42: JUST BE QUIET

76 77

Figure 43

The more typical of the two is obstructive sleep apnea. Repeated bouts of

a full or partial obstruction of the upper airway while you sleep are what

cause obstructive sleep apnea. The diaphragm and chest muscles have to

work harder to open the airway when the pressure rises during an apneic

episode. The body may convulse or gasp loudly when breathing begins to

return. These incidents can make it difficult to have a good night's sleep,

cut off oxygen to the body's important organs, and alter heart rhythm.

About 25% of men and over 10% of women have sleep apnea. Babies

and children can get sleep apnea, while those over 50 and those who are

overweight are more likely to develop it.

Sleep apnea is a severe sleep disorder that develops

when a person's breathing is disrupted while

they are asleep, as mentioned as one of the causes

of insomnia. Untreated sleep apnea patients

continuously stop breathing while they sleep,

sometimes hundreds of times per night.

78 79

To formally assess for sleep apnea, a person

may be asked to undergo a sleep evaluation

with a sleep specialist or may request an

overnight sleep study. A nightly sleep study

known as a polysomnogram is part of the

testing (PSG). In a sleep lab, a PSG is carried

out under the close supervision of a certified

technician. Numerous bodily processes that

occur at night while you sleep are monitored

during the test. Following the study, the severity

of the sleep apnea is assessed and the

number of occasions when breathing is hampered

while sleeping is recorded.

Losing weight can be advantageous for overweight

people. Most patients can have a reduction

in breathlessness episodes of even

10% with weight loss. However, uncorrected

obstructive sleep apnea can make it challenging

to lose weight since it can cause changes

in the metabolism and increased appetite.

Figure 44

80 81

Figure 45

3.3

NARCOLEPSY

The third sleep disorder is and arguably the most dangerous one is

narcolepsy. With an incidence of up to 1 per 1,000, narcolepsy is a

neural disorder that causes uncontrollable periods of sleep. The main

complaint of narcoleptics is that they frequently fall asleep while not

supposed to.

82 83

The effects of narcolepsy symptoms on a patient's health

and wellbeing may be significant. As sleep attacks, sleepiness,

and narcolepsy can be fatal while driving or other

situations where safety is crucial, accidents are a major

worry. Narcoleptics are thought to have a three to fourtimes

higher risk of being in a car crash. Work and school

can both be impacted by narcolepsy. Particularly in children,

sleepiness and attention failures can impair performance

and be mistaken for behavioral issues. Many narcolepsies’

sufferers experience stigma because of their

illness, which can cause them to withdraw from social

situations. (Suni, 2022)

A protocol was developed by the American Sleep Disorders

Association for the reporting of people whose mental

fogginess may be a threat to public safety. The individual

should be counseled not to drive or participate in other

activities that require continuous focus on safety until

sufficient symptom control is achieved. As common and

potentially as paralyzing as multiple sclerosis, narcolepsy

is a hereditary neurological disorder with significant negative

effects on social standing, feeling of self-worth, work

readiness, and public safety. (Mitler et al., 1990)

Narcoleptic patients require ongoing management that

frequently involves the use of medicines that have a high

risk for addiction and abuse. Consequently, a clinical diagnosis

alone is insufficient. The Multiple Sleep Latency

Test is the most popular diagnostic method for examining

patients who complain of being overly drowsy. Several

studies on various sleep-wake schedules were the foundation

for this exam. The MSLT, which comprises of four

or five 20-minute periods of sleep, is now standard practice

around the globe. Sleep is provided every two hours

during the MSLT, which starts at least 90 minutes after a

polysomnogram taken at night. (Mitler et al., 1990)

Figure 46

84 85

Figure 47

Sleep disorders are not the sole

thing that keeps people up at night,

stress from everyday life plays a

huge role for many people who

struggle sleeping. Due to how important

sleep is, even a little sleep

deprivation or insufficient sleep can

impair mood, memory, and judgment.

According to studies, if most

Americans slept an additional 60 to

90 minutes each night, they would

be happier, healthier, and safer.

The average amount of sleep time

for American adults is 6.7 hours per

night, which is lower than the minimum

of 7 to 9 hours advised. In addition,

42% of adults say their quality

of sleep is fair or poor, and 43%

say stress has kept them awake

during the night in the previous

month. When people's sleep quantity

and quality drop, stress levels

rise. Adults who don't get enough

sleep say they feel more stressed.

Adults who report higher levels of

stress do even worse. If they don't

get enough sleep, 45% of adults

feel much more worried. (Spira et

al., 2013)

Adults only report having very good

or great sleep in 20% of cases.

37% of adults say that stress has

made them feel exhausted. Adults

frequently mention harmful effects

of little sleep. More than half of people

say they feel tired or lazy, 38%

say they are irritable, 29% say they

have difficulties focusing, and 25%

say they lack the motivation to fulfill

their obligations, which results

in more stress. Younger Americans

claim to sleep for less hours each

night on average, and they're more

likely than other adults to claim

that their sleep is of poor quality

and that they struggle to meet

their sleep goals In comparison to

43% of Millennials, 42 % of Boomers,

and 28% of Seniors, 49 % of

Gen Xers believe their quality of

sleep is fair or bad. Almost a third

of Millennials also say that they

think about all the things that they

have to complete or haven't completed

when they can't sleep. Over

than a third of Millennials claim that

they do not get at least eight hours

of sleep each night because they

are overloaded with obligations

and are pressed for time. Additionally,

younger Americans are more

prone to report negative effects of

poor sleeping patterns. (Spira et

al., 2013)

Figure 48

86 87

YOU CAN’T SLEEP?

3.4 SLEEP

PARALYSIS

The final sleep disorder that is relevant today is sleep paralysis. This disorder

is unlike the other ones, it is not a disorder that keeps one awake at night, but

rather wakes the sleeper in a paralyzed state. When a person is about to fall

asleep or is just waking up, sleep paralysis (SP) causes them to become unable

to move but are conscious during their sleep. It could manifest in healthy

people as isolated SP. Additionally, it has been connected to underlying sleep,

family, and psychiatric issues. According to statistics, SP affects 8% of the general

population. (Olunu et al., 2018)

Figure 49: THE MONSTER IS WATCHING YOU

88 89

When there is no movement or muscular activity

during the REM period of sleep, the dream phenomena

occur. REM sleep is when we typically

experience the most emotional dreams, and

the brain temporarily paralyzes us to prevent us

from acting on these dreams. The dangerous

condition known as SP occurs when individuals

begin to intellectually awaken and become

conscious while still experiencing REM paralysis.

Upon dozing off or waking up, the victim is

left "feeling confined," unable to move or speak,

although they can still breathe and is fully conscious

of their surroundings. Since SP can last

anywhere from a few seconds to several minutes

and includes vivid hallucination episodes as well

as sensations of suffocation or pressure in the

chest, earlier researchers have referred to it as

nightmares.

People who have experienced SP have reported

feeling paralyzed, unable to communicate, powerless,

and terrified. These spells usually come

to an end when the patients abruptly regain use

of a body part, roll out of bed, or are roused by

an intruder. According to estimates, SP affects

anywhere between 1.7% and 40% of the general

public, with students making up most of the sufferers.

It appears to be linked to PTSD, narcolepsy,

and panic episodes and often peaks around

the age of 30. (Olunu et al., 2018)

Figure 50

90 91

For the last thousand years, the term "SP" has

had multiple meanings; scientific explanation

has uncovered SP for what it is, for some, a sign

of very severe illnesses, while for others, only

a nightmare accompanied by the emergence of

evil. Different approaches used to calculate the

frequency have been related to the difference in

SP occurrence among nations and ethnic communities.

In Canadian culture, SP is associated

with a dream that is influenced by an individual's

intellectual ideas. Egyptian culture holds the

strong idea that SP can result in death and that

SP is brought on by a Jinn (a malicious spiritual

being). Although there is no established explanation

for the causes of SP, research has revealed

some potential risk factors, including substance

abuse, stress, trauma, genetic predispositions,

physical sickness, and abnormal sleep habits.

According to some research, 30% of people are

going to experience least one experience in their

lives, and 5% of those episodes will include visual,

aural, and sensory hallucinations.

Sleep paralysis is not only a disorder individually but is also a disorder that can lead to

other sleep disorders of influence the occurence of other sleep disorders. Sleep paralysis

episodes have been linked to health issues such as narcolepsy, seizures, and hypertension.

Like sleep disorders, insomnia, jet lag, African ancestry, being a student, and occupation

have all been linked to sleep paralysis. Some psychiatric problems and those who have

gone through some sort of trauma have been linked to sleep paralysis. A long-term impact

on the victim has not been linked to isolated sleep paralysis. In order to treat sleep paralysis

medically, it is necessary to first diagnose any underlying problems. Greater awareness of

the symptoms if a patient has isolated sleep paralysis , as well as the fact that the condition

is harmless to the person after such an episode. The underlying reason should be treated if it

is linked to other psychiatric conditions or underlying psychological disorders. People could

also receive instruction on good sleeping habits. (Olunu et al., 2018)

92 93

Figure 51

CH.4

9

UNWANTED DREAMS

“Man is a genius when he is dreaming.”

4.1 INTERPRETATION OF COMMON DREAMS

4.2 UNDERSTANDING DREAMS

4.3 NIGHTMARES.

4.4 NIGHT TERRORS.

4.5 BEWARE OF ASTRAL PROJECTING

98

100

104

106

108

94 95

Dreams are a constant aspect of life. Although dreams are

seen to be extremely significant and important, they can

also be seen as a gathering of the day’s events, a collection

of pointless imagery, or simply the result of random

brain activity. There are numerous hypotheses regarding

the meaning of dreams. Dreams were referred to by Sigmund

Freud as the “royal path to the unconscious.” Dreams

are extremely individualized and are most important to the

person having them. Despite this, it should be noted that

dreams do have psychological value and are frequently an

accidental mirror of people’s inner anxieties, fears, desires,

hopes, and fantasies. Nothing stored in the unconscious

mind can ever be really hidden. Dreams are the gateway to

the subconscious. However, dreams can become a great

deal of stress for dreamers who struggle with negative experiences

during them.

Figure 52

96 97

Figure 53

DREAMS

4.1 INTERPRETATION OF

COMMON DREAMS

Although many various studies have

been conducted on sleeping and dreams,

the precise reason why humans dream is

still unknown. However, it is evident that a

tremendous amount of brain activity, particularly

during REM sleep, takes place

while we sleep. It has been proposed that

dreams may be important for mental and

emotional well-being and that they might

help people deal with their feelings, ideas,

and issues. It is believed that dreams are

crucial in supplying the capacity for psychological

function. So, it is obvious that

having dreams and understanding them

have advantages.

Figure 54 Figure 55 Figure 56 Figure 57

Being chased: a frequent

Falling: This dream Flying: These dreams Taking a test: This is

dream that is may indicate that indicate that the a typical dream that

easier to recall since something in the person’s

dreamer oversees can be interpreted

the anxiety felt is so

intense. This dream

may not actually symbolize

life may be be-

yond their control and

is frequently associat-

their priorities as well

as being on top of the

world. They may have

in a variety of ways

and symbolize different

things to different

the dread of beed

with uncertainties lately developed fresh people. It might stand

ing chased, but rather and concerns. One knowledge or insights. for the experience

the anxiety of avoiding

might think there is It might also stand for of being seen, exthing.

or fleeing some-

nothing they can do having a strong confiamined,

or put to the

These kinds of about it. It can also be dence, or invincibility. test. Perhaps there is

dreams might assist taken to mean that one

us in realizing when failed at something or

It may indicate that a perception that the

there’s something or person is not rising

we may not be giving that they have no control

someone in the way if to a challenge in their

over what is occur-

something in life the

the dreamer fights to waking life.

attention it needs. ring.

preserve their ability

98 to fly.

99

SLUMBERED DREAMS

4.2 UNDERSTANDING

DREAMS

Dreams are visions, ideas, or emotions that surface while

you’re sleeping. Although dreams frequently feature visual

imagery, they can also incorporate other senses. People

who are blind typically have more elements in their

dreams related to sound, taste, and smell. Some people

dream in color, while others dream in black and white.

WHAT ARE

DREAMS?

There are several theories for the purpose of dreams. They include,

memory retention, emotion processing, mental upkeep,

replays, and random brain activity. Dreams last for two hours

on average each night. Any stage of sleep can induce dreams,

the REM stage is when dreams are most frequent and powerful.

Brain activity increases significantly during the REM sleep

stage versus the non-REM phases, which helps to explain the

different forms of dreaming that occur during various stages.

Even while they may contain elements of everyday life, REM

sleep dreams are often more vivid, fanciful, and/or weird. Non-

REM dreams, in comparison, frequently have much more logical

content that includes ideas or memories that are related

to a particular place and time. Because the bulk of REM sleep

occurs in the second period of a typical sleep cycle, dreaming

is more likely to occur in the hours just before waking up. (Sunni,

2022)

100 101

Figure 58

Almost all specialists agree that while the

substance may be altered or misrepresented,

dreams occasionally contain elements

that connect to waking events. For instance,

even when someone’s appearance

is altered in a dream, people frequently

mention familiar faces in their descriptions

of the nightmares. Though the significance

of real-life elements that occur in dreams

is still up for debate. According to the “continuity

theory” in dream study, themes and

content in dreams and in waking life are

interwoven and therefore share similarities.

In contrast, the “discontinuity theory”

believes that dream thought, and awake

thinking are structurally different. (Sunni,

2022)

Figure 59 Figure 60

102 103

4.3 NIGHTMARES.

As mentioned with sleep paralysis, nightmares

are a frightening encounter for any dreamer and

can for some become a sleep disorder. During

nocturnal episodes known as nightmares, the

dreamer is violently and suddenly woken from

sleep. Usually, when a dreamer awakens from

REM sleep, they can recount a vivid, associative,

and frequently odd dream story. Typically,

the person has trouble falling asleep again.

There are also many nightmares. A general

population - based study of 1,049 insomniacs

found that 18.3% of them experienced nightmares.

Most REM-altering illnesses and drugs

have an impact on dreaming, and the most

frightful dreams happen during REM sleep. Numerous

REM-related sleep disturbances can

change dreams. (Pagel, 2000)

In individuals with psychiatric disease, nightmares

can happen. Negative self-image themes

have been linked to depression in the past.

During a recurrence of the condition, people

with dissociative disorders and schizophrenia

may experience vivid dreams. Patients with

panic disorders, depression, as well as those

with asthma and sleep breathing problems, can

experience panic episodes during REM sleep.

Unsettling nightmares may be a symptom of

the REM sleep rebound caused by substances

such as alcohol which continuously reduce

REM sleep. (Pagel, 2000)

According to surveys, between 2% and 8%

of adults struggle from nightmares. Children

tend to experience nightmares more

frequently than adults. Children's nightmares

are most common between the

ages of 3 and 6, and they tend to happen

less frequently as they age. But occasionally,

nightmares last far into childhood and

adulthood. Stress and worry, mental health

issues, certain substances and treatments,

withdrawals from certain medication, and

lack of sleep are all potential causes of

nightmares. (Suni, 2022)

Figure 61

Figure 62

104 105

4.4 NIGHT TERRORS.

Night terrors are another nightmare like experience

that cannot be remembered by the sufferer.

It consists of nighttime, intensely frightened,

and panicked episodes that typically happen

early in the sleep cycle. They resemble other

deep sleep-related arousal disorders such

sleepwalking and dissociative arousals. Disorientation

and screaming are symptoms of night

terrors. Night terror sufferers frequently have

trouble being awakened and have trouble remembering

much of their dreams. The various

arousal problems connected to deep sleep may

also occur during night terrors.

106 107

Figure 63

JUST LIKE LUCID DREAMING

4.5 BEWARE OF

ASTRAL PROJECTING

Another form of extreme lucid dreaming is astral projection.

The phenomena, known as astral projection, occurs when some

people feel as though they are outside of their bodies, perceiving

the world around them and even having the ability to see their

sleeping physical bodies. Astral travel, unfolding, and out-of-body

experiences are other names for this occurrence.

Figure 64: SOULFUL TRAVEL

108 109

OBEs (outer body experience) are visual hallucination

experiences in which a person perceives

his or her own physical body as being in an external

visual realm, like a reflection in a mirror. Dissociative

experiences are extremely uncommon and can take

many various shapes, which can cause the dreamer

to perceive reality differently. OBE is best defined as a

condition of depersonalization or derealization characterized

by strange physical experiences and a sense

of being cut off from one’s body and surroundings.

Fear of Death: Many people indicate that after leaving

the body, their dread of dying lessens when they

discover they still are cognitive outside of the physical

dimension demonstrating the presence of the or spiritual

plane. The act of observing one’s own body while

we outside of it, a phenomenon known as coessential

self-bilocation, can prompt many thoughts about human

existence, such as the notion that the condition of

existing outside the body is the permanent thing, while

the circumstance of living in a physical body is temporary.

Near-death experiences, who have accidentally

projected, typically return to physical existence with a

more positive perspective on death. (Guilhermo, 2021)

Figure 65

110 111

Figure 66

Just as how the stages and process of sleep is referred to as sleep architecture,

there must be an architectural building that addresses all aspects

of sleep. That is through, educating the visitors on proper sleep hygiene,

research facility to further understand sleep and dreams, sleep monitoring

areas, a sleep library, an architectural experience of the different stages of

sleep, a sleep rehab center that consists of physical activity and meditation as

well as a mental rehab, and an urban landscape space of dreamlike design.

The possibilities are endless, but a space such as this does not exist. Different

architectural styles could be incorporated to design the building such as

dreamscapes, nocturnal architecture, restorative architecture, and meditative

architecture. An architecture space is not only desirable but also needed to

combat issues such as sleep disorders that affects many people today.

112 113

CH.5

9

SLEEPING REMEDIES

“All men of action are dreamers.”

5.1 DREAM INDUCED ISSUES, WHAT IS THE SOLUTION?

• 5.1.1 LUCID DREAMING

• 5.1.2 HOW TO LUCID DREAM

5.2 USING DREAMS AS A TOOL TO SOLVE PROBLEMS

5.3 SLEEP INDUCED ISSUES, WHAT IS THE SOLUTION?

5.4 Excersizing For Better Sleep

116

118

120

122

126

136

114 115

5.1 DREAM INDUCED ISSUES

WHAT IS THE SOLUTION?

Lucid dreaming therapy is an approach for treating

nightmare disorder and night terrors. In a lucid dream,

the dreamer is conscious of their dreaming state. This

theory is the foundation of lucid dreaming therapy,

which aims to offer a person the power to alter a nightmare

for the better by making them more conscious of

it as it’s happening.

Figure 67

116 117

Figure 68

5.1.1 LUCID DREAMING

The term “lucidity in dreams” describes an unusual

state of mind where the sleeper is coning

may have advantages, such as treating

Some studies have suggested that lucid dreamscious

of their dreaming while it is still happening.

One needs to be able to adopt a third person that lucid dreams may be detrimental to mental

nightmares. Other studies contend, however,

viewpoint in order to be capable and aware that health since they can interfere with sleep and

they are sleeping and dreaming. This way of lead dreamers to confuse reality with fiction. Another

issue with lucid dreams has been raised

thinking is known as “dissociative.” Compared

to regular REM sleep dreaming, dissociative by some researchers: they might interfere with

cognition is more prominent during lucid dreaming.

Taking on a third-person perspective in lucid to have a negative impact on sleep habits and

sleep. Lucid dreams have been hypothesized

dreams frequently involves both the dreamer as sleep quality since they are linked to increased

a person as well as the dream experiences itself.

(Voss, 2018)

niques, inducing lucid dreams could be pretty

amounts of brain activity. With the correct tech-

simple. Those who are unfamiliar with these

According to surveys, about 55% of adults have phenomena might be able to cause themselves

had at least one lucid dream in their life, and to have a lucid dream. (Pacheco, 2022)

23% of people have one at least once a month.

118 119

Figure 70

5.1.2 HOW TO?

LUCID DREAM.

Pick up a lucid dream-inducing device: These days, lucid dream

inducing portable technologies are generally accessible. These

gadgets, which frequently take the form of headbands or sleep

masks, emit sounds, blinking lights, vibration, and other indications

that serve as physical, visual, or auditory stimulation.

MILD and WBTB methods: Employ an alarm if necessary

to wake up after five hours of sleep and tell

oneself to remember they are dreaming before they go

to sleep to use the MILD lucid dreams technique. The

MILD approach has shown to be very successful.

Figure 71

Assess your reality: Practice “reality testing” throughout

the day by observing one’s surroundings to determine

if they are awake or asleep. Even if the surroundings

in a dream may seem familiar, they will be inconsistent

and distorted from reality. (Pacheco, 2022)

Figure 69

Figure 72

120 121

5.2 USING DREAMS AS A

TOOL TO SOLVE PROBLEMS

Dreams have sparked the creation of

works of art, music, books, movies,

mathematical proofs, and designs for

computers, telescopes, and buildings.

Since dreaming is simply the brain functioning

in a different neurophysiologic

state, it may help address some issues

that have been troubling people during

the day. Because of the high activity in

visual brain regions that characterize

this neurophysiologic condition, dreams

also have a higher likelihood of being

helpful for issues that call for detailed

depiction. Naturally, one’s own problems,

goals, and ambitions; how they

get along with important people; and the

individuation process are the main concerns

of dreaming.

Figure 73

122 123

Every now and then, dreams will resolve any

kind of real-world issue. They were typically

considerably better at two sorts, though.

Dreams were very useful for coming up

with unconventional answers. Given what is

known about the mechanics of REM sleep,

this makes sense: the prefrontal cortex is

calmed down, preventing individuals from

immediately censoring ideas. In addition,

since the secondary visual cortex, which

is linked to imagery, is much more active

throughout REM than during wakefulness,

dreams are particularly helpful when solutions

can be imagined. (Barrett, 2017)

Figure 74

124 125

5.3 SLEEP INDUCED ISSUES

WHAT IS THE SOLUTION?

One might think that medication and

medical treatments are the only way

to combat sleep disorders, however

other treatments that are not directly

medically involved have proven beneficial.

Meditation has recently been

popularized in modern society and

can act as a way of treating sleep disorders

in various ways.

Several body and mind practices designed

to encourage relaxation are

included in meditation. Meditation has

been practiced for thousands of years

and is just now beginning to gain popularity.

The possibility of meditation

as an insomnia cure is of curiosity

to researchers. For those who find it

difficult to access other forms of therapy

or medication, sleep meditation

for insomnia is a desirable alternative

because it is reasonably inexpensive,

low-risk, and simple to use.

Numerous meditation techniques may

help treat insomnia and may even enhance

sleep for people who don't already

have sleep issues, according to

research. Individuals who suffer from

insomnia and older individuals seem

to benefit from mindful meditation in

terms of better sleep quality and less-

Figure 75: Meditative Peace

126 127

In contrast to insomnia, which is sometimes

described as a hyper-aroused

state, falling asleep includes a progressive

drop in arousal. It is easier to

fall asleep when one is in a peaceful

state of mind, which can be achieved

through mindfulness and meditation.

The contrary of the response to stress,

this reaction is frequently referred

to as the relaxation response. On a

physiologic level, meditation decreases

breathing, heart rate, and levels of

the stress hormone cortisol. (Pacheco,

2022)

concentrate on "moment-by-moment

events, thoughts, and emotions" was

completed by half of the participants.

The other half finished a sleep education

course where they learned how to

enhance their sleeping patterns. Once

a week for six meetings, each group

had a two-hour session. At the conclusion

of the six sessions, those in

the mindfulness group reported less

insomnia, exhaustion, and depression

than those in the sleep education

group. (Corliss, 2020)

Figure 76

Forty-nine middle-aged and older

adults who had problems sleeping

were involved in a research study

that was published in JAMA Internal

Medicine. A meditation awareness

campaign that taught meditation and

other techniques to help participants

128 129

Mindfulness Meditation:

Most of the study on meditation in

relation to insomnia has focused

on mindfulness practices. Focusing

on the here and now while

accepting thoughts and emotions

without bias is the essence of

mindfulness.

Figure 77

Figure 78

Body Scan Meditation:

During a bodily scan meditation,

students are advised to pay attention

to various body areas and

record any discomfort or stress

they may feel. Progressive muscle

relaxation is closely related to this,

when individuals intentionally contract

and then relax each succeeding

muscle. (Pacheco, 2022)

130 131

Reduced attention span and increased impulsivity

are symptoms of ADHD. ADHD is

typically identified in children; however, it can

persist into maturity and is occasionally only

formally identified in adults. People with ADHD

frequently experience sleep issues. They may

struggle to get asleep, wake up frequently,

and feel excessively sleepy during the day.

Additionally, rates of other sleeping issues,

such as RLS and obstructive sleep apnea

(OSA), seem to be higher among ADHD sufferers.

ADHD-related sleep issues have mostly

been examined in children; however, it has

been discovered that adults are also affected.

The use of cognitive behavioral therapy

(CBT) helps assess participants’ sleep quality

by addressing their sleep/wake habits. Their

depressive symptoms were subsequently

lessened as a result. Through the treatment

of the feelings and thoughts that underlie behavior,

cognitive behavioral therapy (CBT)

aims to modify how people behave. Additional

research has shown that CBT can be used to

treat sleep difficulties and lessen the effects of

depression’s symptoms.

(Maquet, 2000)

Figure 79

132 133

Yoga and tai chi are examples of low-impact

exercises that have been demonstrated to

lower anxiety and improve sleep. Other relaxation

techniques can be simply included into

bedtime rituals, aiding in the management of

anxiety and improving the likelihood of a restful

night’s sleep. (Dr. Michael Breus, 2022)

on weight growth. Leptin and ghrelin, two hor-

Figure 80

134 135

mones closely linked to appetite and weight,

are directly impacted by sleep loss. The socalled

“hunger hormone,” ghrelin, is produced

in higher quantities, increasing appetite.

When you’re fatigued, your leptin levels drop,

which makes it more difficult to stop eating

even when you’re full.

Overweight or obese adults are more likely

to be exhausted individuals who sleep less

than their friends. A 2019 study discovered

that sleeping in on the weekends to make up

for lost sleep has no negative consequences

5.4 Excersizing For

Better Sleep

Aside from meditation, physical activity undoubtedly has

many benefits in relation to sleep quality and combatting

sleep disorders. Over the years, there has been a great

deal of research done on the connection between exercise

and sleep. Previous research has shown that regular exercise

helps improve sleep-related issues and aid in getting

enough rest.

Figure 81: The Bed Workout

Today's scientists contend that there is a mutually beneficial

relationship between sleep and exercise. In other words,

improving your exercise regimen may help you sleep better,

while obtaining enough sleep may encourage healthier

levels of physical activity throughout the day. Adults who

engage in moderate-to-vigorous exercise have better quality

sleep because it shortens the time it takes them to fall

asleep. Additionally, engaging in physical exercise might

lessen daytime drowsiness and, for some individuals, the

need for sleep aids. (Pacheco, 2022)

136 137

Figure 82

Figure 83

Indirectly, exercise might also enhance sleep. For instance, engaging

in moderate to vigorous exercise can reduce the chance

of excessive weight gain, that in turn lowers the likelihood that

someone would encounter the symptoms and signs of obstructive

sleep apnea. Less active than people who have appropriate

sleep cycles are those who have trouble sleeping. Particularly,

those who have specific sleep issues are less inclined to work

out during the day. Adults who experience insomnia are typically

less energetic than those who don't. The same holds true

for those who suffer from OSA and other sleep breathing disorders,

albeit in this demographic, being overweight could also be

a contributing factor. As opposed to individuals who sleep in or

are more active in the evening, early risers or "morning people"

are much more likely to participate in physical activity. In fact,

several studies have found that exercise may change someone's

preference for the day or even their circadian rhythms

over time. (Pacheco, 2022)

Figure 84

138 139

According to research that are now available, Charlene

Gamaldo, M.D., medical director of the Johns Hopkins Center

for Sleep at Howard County General Hospital, states that "“We

have solid evidence that exercise does, in fact, help you fall

asleep more quickly and improves sleep quality." Slow wave

sleep duration is increased by light aerobic exercise.

Figure 85

Deep sleep, during which the body and brain have a chance

to regenerate, is referred to as slow wave sleep. Exercise can

also support mood stability and mental relaxation. Exercise

causes an increase in core body temperature, which tells the

body clock it is time to wake up. The temperature of the core

body begins to decrease after around 30 to 90 minutes after

falling asleep. (John Hopkins Medicine, 2022)

140 141

Figure 86

Sleep quality may change the same night for those who

exercise for at least 30 minutes at a moderate intensity.

Normally, benefits won't require months or years to manifest.

Additionally, while many studies emphasize aerobic

exercise and sleep, committing to a certain form of exercise

can help maintain sleep quality. For instance, strength

lifting, or an energetic yoga practice can increase heart

rate, promoting the physiological changes in the body and

brain that lead to improved sleep. (John Hopkins Medicine,

2022)

142 143

CH.6

9

THE ARCHITECTURE

6.1 CASE STUDY 1, (Research Center ICTA-ICP)

6.2 CASE STUDY 2, (The Vietnam Institute for

Advanced Study in Mathematics)

6.3 CASE STUDY 3, (Shenzhen Sea World Culture

and Arts Center)

6.4 CASE STUDY 4 (The Retreat at Blue Lagoon

Iceland)

146

156

168

184

“Architecture should speak of its time and place, but yearn for

timelessness” - Frank Gehry.

6.5 PROGRAMS

6.6 EXPLORING MORE ARCHITECTURE

144 145

192

198

6.1 CASE STUDY 1

Research Center ICTA-ICP

Architects Description

“The ICTA-ICP building, located in the UAB Campus (Universitat

Autònoma de Barcelona), is a research centre

in environmental sciences and palaeontology. In accordance

with the research fields of the building users, they

chose, from the beginning, a building prepared to give

an ambitious response to the challenges of sustainability.

The building, an isolated volume of five floors of 40x40m2

and two basements, contains the following program: on

the ground floor the hall, bar, classrooms, meeting rooms

and the administration area; the next 3 floors hold the offices

and laboratories; on the roof there are vegetable

patches together with the resting areas. The semi basement

holds the parking and the engine rooms while the

basement contains the warehouses and other laboratories.”

Figure 87

Architect: UAB / H Arquitectes + DATA-

AE

Location: CERDANYOLA, SPAIN

Status: Built

Area: 9,400 sqm

Year: 2014

146 147


Figure 88

Site Location & Context

This building is located in the UAB campus in Cerdanyola.

The municipality of Cerdanyola del Vallès is located in Catalonia’s

Vallès Occidental in Barcelona, Spain.

The Autonomous University of Barcelona has 57 departments

across 13 faculties and schools that are focused on

experimental, life, social, and human sciences.

UAB Campus Buildings

Vegetation


148 149

Research Center ICTA-ICP / H Arquitectes + DATAAE

Materiality

The building consists of a concrete structure with wooden

partitions, cladding, and decorations, but the structure is

made of a mineral with a high thermal inertia and a long

service life, while the secondary partitions are made of

low-impact materials. The use of natural or recycled construction

materials and dried construction methods that

are as reversible and recyclable as feasible has been an

emphasis. (archdaily, 2015)

Figure 89

Figure 93

Figure 90

Figure 92

Interior Wood

Figure 91

There are insulated wood boxes with

workable glass slots inside of this improved

climate, which contribute to

the comfortable working environments.

According to the requirements of each

user, these boxes are distributed differently

on each floor, creating generous

and ambiguous interstitial areas. These

places connect to the circulations to

create more relaxed gathering and resting

locations. (archdaily, 2015)

150 151


Space Layout

The building was created with sustainability in mind from

the beginning. The building has two basement levels and

five above-grade ones. A lobby, a cafeteria, various classrooms

and meeting spaces, and the administrative offices

are located on the main ground level. Offices and laboratories

are located on the three floors above, with kitchen gardens

and breakout areas on the roofs. The machine room,

the parking lot, the other laboratories, and the storage

areas are located in the basements. The building is built to

store heat in the winter and release it in the summer because

the offices and laboratories are warmer spaces. The

center’s infrastructure is adaptive and can alter depending

on how it is used. (Joan Pascuets, 2022)

Figure 94

Ground Floor Plan

First Floor Plan

Offices

Pantry

Bathroom

Vertical Circulation

Classrooms

Research

Common Space

152 153

Figure 95


Building Structure

The main component, which directly contributes to the

building’s passive comfort, is a durable, inexpensive, and

inert concrete framework. The amount of concrete has

been distributed optimally to support heat exchange. In

order to produce a lighter building, it uses post-stressed

slabs of concrete with pipes in the core area in which the

airflow circulates. Geothermal energy is used to activate

the thermal mass at both sides of the slab. (Joan Pascuets,

2022)

Climate and Management

Three different climates

with varying levels of use

can be accommodated in

the structure: Climate A:

Interstitial areas that only

receive cooling or heating

from passive and bioclimatic

processes; Climate

B: offices with radiating

and semi-passive systems

in addition to natural ventilation;

Climate C: Sealed

and conventionally configured

laboratories and

classrooms. Every climate

type has corresponding

systems. An computerized

system that manages

and analyses a significant

amount of information in order

to maximize energy and

comfort usage regulates

the behavior of the building.

The system has been set up

to maximize the building’s

passive behavior and to utilize

non-renewable energy

sources as little as possible.

The structure responds and

adjusts constantly, opening

and shutting, activating and

deactivating, and successfully

using all the natural opportunities

provided by the

surroundings. As a result,

the comfort experience is

considerably more real and

less manufactured. (archdaily,

2015)

Summer

Winter

Figure 96

154 155

6.2 CASE STUDY 2

The Vietnam Institute for Advanced Study in Mathematics


“Renovated from the ground of Nguyen Van Huyen primary

school, The Vietnam Institute for Advanced Study in Mathematics

(VIASM) occupies an area of 2.127sqm, of which

the construction area is 1800 sqm. The site is designed to

house infrastructures for the National Program for the Development

of Mathematics (2010-2030); with customised

space to host international, cross-discipline exchanges.”

Figure 97

Architect: 1+1>2 Architects

Location: VIETNAM

Status: Built

Area: 2,127 sqm

Year: 2020

156 157



This building is located in the capital city of

Veitnam, Hanoi. It is surrounded by residential

urban development consisting of low rise

buildings. The Vietnam Institute for Advanced

Study in Mathematics is a restroative building

that was changed from its old architecture into

something more modern.

Because asymmetrical patterns are used in

all of the building’s views, paying homage to

the mathematical symbols, the structure is

well-formed and consistent in its architectural

language. By building a bridge between the

top level, the original U-shape is preserved

while being changed into a tighter block. All

functional sections are linked by a corridor

that opens up to a spacious interior courtyard,

ensuring a smooth flow of traffic without reducing

the building’s airy feel.

Urban Development, Residential + Hospitality

Vegetation


Figure 98

158 159

Restoration and Renovation

The building’s use of assymetrical patterning

in each of its viewpoints, which honors

mathematical symbols, gives it a well-formed,

unified architectural language. By building a

bridge linking the top level, the initial U-shape

is preserved while being changed into a tighter

block. All functional sections are linked by a

corridor that opens up to an inner courtyard,

allowing for a smooth flow of traffic without

reducing the building’s airiness. With its new

patio on top, the original courtyard has been

transformed into a multipurpose hall. Considering

its tropical heat, this facility is continually

covered in a double skin on its facade, providing

not only eye-catching elements but also

contrasting light, shade, tree, wind, and bird

contrasts. Being at one with nature is meant

to promote a free and creative environment.

(Abdel, 2022)

Figure 99

Figure 101


Figure 100

160 161

Figure 102

Materiality

The building consists of a concrete structure and uses

metallic materials throughout the building such as metallic

sheets and steel. The enviornment of its geographical

location allows for the use of vertical greening incoporated

on every level.


Figure 103

Figure 104

162 163


Space Layout

Figure 105

Food

Dorms

Storage

Common Area

Offices

MEP

Bathrooms

Research

Classroom

Research

Lobby

164 165


Space Layout

Food

Dorms

Storage

Common Area

Offices

MEP

Bathrooms

Research

Classroom

Research

Lobby

166 167

6.3 CASE STUDY 3

Shenzhen Sea World Culture and Arts Center


“In 2011, Maki and Associates was invited by China

Merchants Property Development (CMPD), one of the

most revered Chinese real estate companies, to undertake

our first project in China. Our mission was to

design the first cultural facility within the Sea World’s

multi-use development that serves as a dignified house

of art and culture for Shenzhen and greater China.”

Figure 106

Architect: Maki and Associates

Location: SHENZHEN SHI, CHINA

Status: Built

Area: 73,918 sqm

Year: 2017

168 169



Within the larger Sea World development in Shekou,

Shenzhen, China, the Sea World Culture and

Artistic Center is a waterfront multi-use cultural

and arts facility. The Victoria & Albert Museum in

Great Britain and the state-owned China Merchants

Group are collaborating on the project.

Residential

Business

Retail


Figure 107

170 171

Building Layout

The Central Plaza is an atrium with shops

and a patio. Spiraling steps lead to the

800 square meter multi-purpose hall at

the Beachfront Plaza, which has unobstructed

views of the ocean. Each of the

three plazas is made of a different type of

stone: Culture Plaza is made of red Indian

sandstone, Central Plaza is made of

white Sivec marble, and Beachfront Plaza

is made of blue Azul Bahia granite. In

addition to giving the huge facility spatial

breaks, the plazas also connect the structure

vertically and allow a range of visibility

to spaces both above and below. Two

moving grids that reflect the gallery and

retail zones are used to satisfy the interior

program requirement of a one-to-one cultural

to floor space ratio. Three public plazas—the

Culture Plaza, the Central Plaza,

and the Beachfront Plaza—are formed by

the fusion of two grids. The major entrance

along Wanghai Street towards the exhibition

section, workshop areas, and 330-

seat theater is the 16m-tall, glazed Culture

Plaza. The museum sector, which was designed

by the Victoria and Albert Museum,

contains five galleries, the largest of which

is the 9.5-m-tall Main Gallery illuminated

by a symbolic skylight. It also includes a

linking entry zone.

Figure 108


172 173



Figure 109

Figure 110

The structure is composed of two parts: a

podium and a pavilion. The museum and

retail operations are housed inside the

sculptural podium’s white and green granite

front. The pavilion is made up of three

cantilevered components that project outward

toward the nearby city/mountain,

park, and sea. Theaters, restaurants, and

multipurpose rooms are all housed within

the three volumes. A double-skin that has outside

louvers completely encloses the theater and

allows for inside sights of the city and mountain.

Enhancing the SWCAC’s public nature by creating

an open landscape was a crucial architectural

element. A sizable “green plate” to the east of the

structure is made up of numerous folded grass

planes and serves as a progressive pathway from

the city to the Beachfront. A peaceful haven from

the surrounding traffic is created by the two extravagant steps at either end of the

podium that link the city and Shekou bay without using the roof garden, which is accessible

to the public. As a result, guests can freely roam around the project site in

a continuous circuit, experiencing it as one big park. The multipurpose hall is covered

with spider-point dual skin viewing the sea, while the restaurant is identified by a

V-shaped metal element. Depending on the sun’s angle, the folding aluminum roofing

of the structures produce a sharp profile with various hues. The end result is a dynamic

architectural silhouette that resembles a huge white vessel in the harbor, symbolizing

the SWCAC’s function as a cultural and information gateway. (archdaily, 2017)

174 175

Figure 111 Figure 112

176 177

Space Layout

Galleries

Common Space (Plazas) Retail Galleries

Theater

Offices

Restaurant

Theater

Offices

Restaurant

Common Space (Plazas)

Retail

Lobby

Lobby

178 179


180 181

Materiality

The building consists of a concrete structure and uses materialsred

Indian sandstone, white Sivec marble, aluminum

roof, blue Azul Bahia granite, white and green granite.

Figure 115

Figure 117

Figure 118

Figure 116

Figure 119

182 183

6.4 CASE STUDY 4

The Retreat at Blue Lagoon Iceland


“The Retreat at Blue Lagoon provides a unique way

of experiencing Iceland´s ancient bathing culture. The

task was to push the boundaries between nature, architecture,

and experience, to create a place where

guests feel a connection to sublime Icelandic nature.”

Figure 120

Architect: BASALT Architects

Location: GRINDAVIK, ICELAND

Status: Built

Area: 10,400 sqm

Year: 2018

184 185



Hospitality

Blue Lagoon

On the Reykjanes Peninsula, in the center of an

800-year-old volcanic plain, sits the geothermal

spa known as Blue Lagoon. It was designated

one of the seven natural wonders of the world by

the National Geographic Traveler and is the most

visited place in Iceland. The design of the retreat

aims to take advantage of the lagoon’s natural

beauty and minimise the building’s impact on its

surroundings. A thorough analysis of the cracks

and fissures that form this volcanic landscape

informed the layout of the plan. (Griffiths, 2022)

Power Plant


Figure 121

186 187

STRUCTURE & MATERIALITY

Concrete makes up the majority of The Retreat,

much of it prefabricated to lessen the environmental

impact of onsite construction. On the

lobby, the concrete is textured off-white, but in

the spa’s lower levels, it is smooth and dark

grey, mimicking the lava-rock walls. Perforated

facades and interior screening throughout the

complex mimic the organic patterns that appear

when the air pockets trapped inside lava rocks

are released. Lava sand and stone from the area

were used to make dark terrazzo floors. Silica,

blue-green algae, and mineral salt are the main

components of the Blue Lagoon. They make it

challenging for many conventional architectural

elements, restricting the range of materials that

can endure this environment and guarantee endurance.

A real, warm ambiance is created by

contrasting warm wood textures against concrete

and lava surfaces. A sphere of profound

comfort drawn from the landscape is created

by the gentle abundance of natural, tactile, and

organic materials that infuse every aspect of

the building. The magic of Iceland’s natural light

is preserved through Human Centric Lighting,

which also produces stimulating, calming, and

entertaining artificial light. (Pintos, 2022)

Figure 123

Figure 122

188 189

LAYOUT

The Retreat is a location where visitors can

leave the world behind and enjoy a timeless

universe of relaxation, rejuvenation, and exploration.

It has the volcanic Retreat Lagoon,

62-suite Retreat Hotel, and Moss Restaurant.

Figure 124

Suites

Physical Activity Areas

Spa

Lobby

Restaurants

190 191

6.5 Programs

ZONE

Spaces

Case Study 1:


Case Study 2:

The Vietnam Institute for Advanced Study

in Mathematics

ZONE

Spaces

Case Study 3:

Shenzhen Sea World Culture and Arts

Center

Case Study 4:


SUGGESTED PROGRAM

AREA

#OF SPACES

TOTAL AREA

AREA

#OF SPACES

TOTAL AREA

AREA

#OF SPACES TOTAL AREA AREA #OF SPACES TOTAL AREA AREA #OF SPACES TOTAL AREA

RESEARCH

12.86

3

38.60

-

-

-

RESEARCH

- - - -

-

-

12

5

60

CLASSROOM

41.18 3 123.55 36.53 4 146.10

CLASSROOM

- - - -

-

-

40

5

200

FUNCTION

OFFICES

ROOMS/

DORM

SPA

63.77 10 637.72 41.58 11 457.36

-

-

-

18.13

- - - -

-

-

4

72.51

FUNCTION

OPEN OFFICE

ROOMS/

DORM

SPA

736.20

-

-

1

-

-

736.20

-

-

-

-

-

326.80 1 326.80 300 1 300

50

10

500

49.00 31 1,518.12 100 2 200

GALLERIES

- - - -

-

-

GALLERIES

782.57

5

3,192.83

-

-

-

700

3

2100

ENTERANCE

23.21 1 23.21 10.13 1 10.13

ENTERANCE

30.84 2 61.68 57.90 1 57.90 30 1

30

GYM

- - - -

-

-

GYM

-

-

-

102.68 1 102.68 100 1 100

THEATER

-

-

-

185

1

185

THEATER

380

1

380

-

-

-

250

1

250

LIBRARY

-

-

-

115.95

1

115.95

LIBRARY

- - - -

-

-

115

1

115

RESTAURANT

-

-

-

74.07

2

148.14

RESTAURANT

651.20 4 2,604.79 166.05 2 332.11 165 2 330

SUPPORT

RETAIL

LOBBY

- - - -

-

-

37.15 1 37.15 77.28 1 77.28

SUPPORT

RETAIL

LOBBY

360.41

11

3,964.46

-

-

203.68 4 814.70 404.62 1 404.62 40 2

80

-

75

3

225

COMMON

SPACE

MEETING

ROOM

CREATIVE

ROOM

SPA CHANG-

ING ROOM

THEATER

BOH

MEP ROOMS

58.51 1 58.51 18.50 4 74.02

21.20

-

-

-

-

3

-

-

-

-

75.60

-

-

-

-

-

-

-

65.35

5.40

-

-

-

1

7

-

-

-

65.35

37.72

COMMON

SPACE

MEETING

ROOM

CREATIVE

ROOM

CHANGING

ROOM

THEATER

BOH

MEP ROOMS

275.20

- - - -

-

-

264.49

-

240

-

11

3

-

1

-

3,027.27

793.48

-

240

-

-

-

88.75 1 88.75 85 1

85

-

-

-

-

-

-

-

-

-

-

50

22

250

6

6

2

2

1

7

7

100

44

250

120

42

BOH

V CIRCULA-

TION

BATHROOMS

- - -

-

73.35 161.10

11.11 3 33.33 12.48 6 74.88

BOH

V CIRCULA-

TION

BATHROOMS

- - - - - -

-

-

374.32

- - - -

-

-

24

4

96

PANTRY

11.90

8

95.20

7.88

8

63.02

PANTRY

-

-

-

-

-

-

10

2

10

SECURITY

-

-

-

5.85

1

5.85

SECURITY

-

-

-

-

-

-

8

1

8

TOTAL

TOTAL

CIRCULATION

5245

25%

TOTAL 6556.25

192 193

BUBBLE DIAGRAM

PROGRAM RELATIONSHIP

RETAIL

THEATER

BOH

BATHROOM

THEATER

MEP

SECURITY

THE DREAM

GALLERY

ENTERANCE

RESTAURANTS

THE SLEEP

GALLERY

LOBBY

ART GALLERY /

EXHIBITION

SLEEP PODS

GYM

CHANGING

ROOM

SPA /

MEDITATION

CREATIVE ROOM/

WORKSHOPS

BATHROOM

CLASSROOMS

OFFICES

BATHROOM

COMMON

SPACE

SHOULD CONNECT

MUST CONNECT

LIBRARY

RESEARCH

ROOMS

PANTRY

MEETING

ROOMS

194 195

MATRIX DIAGRAM PROGRAM RELATIONSHIP

FUNCTION ANALYSIS

24.8%

14.3%

RESEARCH

CLASSROOM

OFFICES

ROOMS/DORM

SPA

GALLERIES

ENTERANCE

GYM

THEATER

LIBRARY

RESTAURANT

RETAIL

LOBBY

COMMON SPACE

MEETING ROOM

CREATIVE ROOM

CHANGING ROOM

THEATER BOH

MEP ROOMS

BATHROOMS

PANTRY

SECURITY

39.9% 16.7%

69%

RESEARCH

35.3%

CLASSROOM

OFFICES

ROOMS/DORM

GALLERIES

ENTERANCE

GYM


The Vietnam Institute for Advanced Study

in Mathematics

THEATER

LIBRARY

3.7%

24.7%

32.8%

RESTAURANT

RETAIL

LOBBY

COMMON SPACE

MEETING ROOM

CREATIVE ROOM

SPA CHANGING ROOM

THEATER BOH

71.6%

Shenzhen Sea World Culture and Arts

Center

67.2%


MEP ROOMS

BATHROOMS

PANTRY

SECURITY

SPA

FUNCTION

SUPPORT

30.1%

5.3%

64.6%

BOH

SHOULD CONNECT

MUST CONNECT

SUGGESTED PROGRAM

196 197

6.6 EXPLORING

MORE

ARCHITECTURE


198 199

NINE HOURS CAPSULE HOTEL

Figure 127

Figure 129

Figure 128

200 201

Figure 130

THE LOUVRE ABU DHABI

Figure 131

Figure 134

Figure 135

Figure 132

Figure 133

Figure 136

202 203

THE SCIENCE OF SLEEP EXHIBITION

Figure 137



Figure 140

204 205

Figure 143

MONOLOGUE ART MUSEUM

Figure 145

Figure 148


Figure 149

206 207

SLEEP INSTITUTE


Figure 151

Figure 152

Figure 154

208 209

YUNLONG MOUNTAIN MEDITATION HOTEL

Figure 155

Figure 158


Figure 159

210 211

Figure 160

CH.7

9

PROJECT SITE

“Architecture is the learned game, correct and magnificent, of

forms assembled in the light” - Le Corbusier

7.1 context

7.2 SITE SELECTION

7.3 DUBAI CREEK History

7.4 DUBAI CREEK HARBOR - Site Anaysis

214

218

220

222

212 213

7.1 CONTEXT

SITE SELECTION

The city chosen to place the project is Dubai.

Dubai is among the most distinctive cities in the

world. This results from the breathtaking scenery

that includes islands with palm trees and

a few of the tallest structures in the world. Its

futuristic technology, including its rapid hyperloop

vividly illustrates how Dubai, more than any

other city, embodies the future. Dubai is rapidly

developing, and as a result, it is one of the most

advanced cities in the world. Dubai is unique in

the world because of its diversity. Dubai is distinct

from other very varied cities throughout the

world like London and New York. The majority of

the foreign residents are first-generation immigrants

who have given the city a variety of cultural

traditions. In Dubai, there aren’t as many

museums as in other large cities which is why it

is the perfect candidate to potentially introduce a

museum like building.

Site selection is based on one of the most important

water ways in the country and is accessible

through land and sea allowing it to invite the

maximum amount of people. The Dubai creek is

historically significant in the region through its

old trade souks and the expansive project that

enabled it to loop around major areas in Dubai.

Dubai creek is the perfect starting ground for

choosing a site in places such as the three chosen

in the Dubai Creek Harbor, Safa Park, and

Jumeirah.

ROADS

DUBAI CREEK

LAND

Figure 161

214 215

CONTEXT

NOMINATED SITES

AL SAFA

JUMEIRAH

The Al Safa area is conveniently situated between Jumeirah and Sheikh

Zayed Road. With the construction of the Dubai Water Canal in 2016, an

area that had previously been scattered with low-rise residences and small

pockets of neighborhood retail was turned into a waterfront destination. Al

Safa residents have the greatest of both worlds because they are close

to other popular destinations in the city, such as Kite Beach and the busy

Downtown Dubai. There is lots to discover and a very laid-back atmosphere

here. Safa Park, among the city’s first parks with gorgeous views

and lots of play areas for kids, is well-regarded by the locals. Its location

next to the canal bridge and the Dubai creek makes it accessible to all.

AL SAFA

DUBAI CREEK

HARBOR

Among the most sought-after residential neighborhoods in Dubai is Jumeirah.

The coastal region, which has a wide variety of homes, offers

people a active lifestyle but also numerous excellent facilities. The fact

that it is a top choice for renting luxurious villas in Dubai is very crucial.

This waterfront neighborhood has a lively coastal vibe and is well-known

for being next to Burj Al Arab, one of the best hotels in the world. Private

villas, townhouses, and even very few low-rise apartment complexes are

among the available properties. The Arabian Gulf may now be enjoyed in

new ways thanks to a number of developments that have opened up in

Jumeirah during the past few years.

Just on shores of the historic Dubai Creek is where one will find the modern

iconic Dubai Creek Harbour. The development, a leader in integrated

living, offers the ideal blend of innovative technology, engaging experiences,

and distinctive architecture. The ideal fusion of luxurious residences

and varied cultures is linked by well connected transportation options.

Additionally, the construction will house a Marine Club, which will contain

promenades with cafes and retail concepts. It meets the needs of all different

types of individuals because each of the nine districts provides an

unique lifestyle. With the preservation of both its natural environment and

cultural legacy, the contemporary Dubai Creek Harbour has now been

transformed into a smart, green metropolis.

JUMEIRAH

DUBAI CREEK

HARBOOR

216 217

7.2 SITE SELECTION

ACCESSSIBLITY

AL SAFA

CRITERIA

JUMEIRAH

SCORE

CRITERIA SCORE

3 ACCESSSIBLITY

4

AL SAFA

PEDESTRIAN FRIENDLY 5 PEDESTRIAN FRIENDLY

2

PUBLIC TRANSPORTATION 2 PUBLIC TRANSPORTATION

2

PROXIMITY TO PARKING 5 PROXIMITY TO PARKING

3

PROXIMITY TO LANDMARKS 4 PROXIMITY TO LANDMARKS 4

PROXIMITY TO GREEN SPACE 5 PROXIMITY TO GREEN SPACE 3

TRAFFIC AND CROWDEDNESS 4 TRAFFIC AND CROWDEDNESS 2

NEIGHBOURHOOD QUALITY 3 NEIGHBOURHOOD QUALITY

2

ARCHITECTURAL POTENTIAL

3


5

TOTAL

34

TOTAL

27

JUMEIRAH

DUBAI CREEK HARBOR

CRITERIA

SCORE

ACCESSSIBLITY

4

PEDESTRIAN FRIENDLY

5

PUBLIC TRANSPORTATION

1

PROXIMITY TO PARKING

5

PROXIMITY TO LANDMARKS

3

PROXIMITY TO GREEN SPACE

3

TRAFFIC AND CROWDEDNESS

5

NEIGHBOURHOOD QUALITY


TOTAL

5

4

35

Figure 162

DUBAI CREEK

HARBOOR

218 219

7.3 DUBAI CREEK HISTORY

The first time a plane transporting passengers

from Southampton to Karachi

touched down in the Dubai Creek area

was in 1937. The fact that eight planes

per week frequently landed in this region

throughout World War II is one of

the fascinating facts about Dubai Creek.

The Dubai Creek Golf & Yacht Club

was set to open in 1989 according to

His Highness Sheikh Mohammed bin

Rashid Al Maktoum.

The Dubai Creek toweris under construction

and is located in Dubai Creek

harbour. The Dubai Creek Tower will be

a monumental landmark and skyscraper

overshadowing the Burj Khalifa.

Figure 164



Figure 167

When Sheikh Maktoum bin Hasher was

in charge in 1902, the creek was regarded

as a free trade area. During this time,

the creek developed into a significant

trading center.

Because huge ships could not reach

the creek, it was excavated deeper and

broader in 1955. Following that, a ship

of 500 tonnes could anchor in Dubai

Creek, which helped to fuel the increase

in trade at that time.

A $132 million new construction design

for the Dubai Creek complex was completed

in 2007. (JS, 2022)

220 221

7.4 DUBAI CREEK HARBOR - SITE ANAYSIS

PRECISE LOCATION

222 223

SITE ACCESS

The site is located on the edge of the Dubai Creek harbor, is located within

the proximity of two ports and is accessible from three out of four directions.

Its accessibility is convenient to pedestrians as the site is next to the

boulevard walkway which hosts restaurants, fast food chains, observations

55m

35m

70m

20m

decks, as well as has great views to the Dubai skyline. The Dubai Creek

Harbor has an underground parking area that spans the entirety of the

harbor, but the site even has additional parking next to it. At the enterance

75m

20,000 M2

100m

of the site is also taxi access and taxi stops for those who are using punlic

transportation.

45m

65m

115m

Parking access Dock Taxi Stops

224 225

LAND USE

PUBLIC ACCESS

Residential Blocks

Hospitality

Under Development

Future Dubai Creek Harbor Tram

Future Metro Line

Site

Dubai Creek Tower

Dubai Creek Harbor is set to be Dubai’s new hotspot attracting tourists,

entertainment, and a great living location for those who visit or wish to live

in the area. Most of it is still under development but the island on the left

is almost fully constructed, which is where the site is to be located, and

contains a pedestrian boulevard, residential blocks throughout the islan,

hospitality, and the under development area is set to host the new tallest

tower in the world, the Dubai Creek Tower.

In the near future, there will be a new metro line spanning across the side

of the Dubai Creek Harbor. Additionally, plans are set to build a tram similar

to the on in the JBR area to transport people throughout the Dubai Creek

Harbor connecting the island to the main land.

226 227

DEVELOPED BUILDING HEIGHTS

SITE ROAD CIRCULATION

2 Floors

35 Floors

65 Floors

22 Floors

41 Floors

50 Floors

6 Floors

66 Floors

40 Floors

14 Floors

The site is surrounded by tall residential buildings, but that wont have too

significant of an effect in terms of shadows on the site. This will influence

the design of the building in terms of having a low rise building that will

contrast the high rise buildings or match the high rises with a higher rise

building.

Right outside the entrerance of the site is the main road of the Dubai Creek

Harbor which loops around the residential blocks. The site is one of the

first locations an individual driving in will encounter if they come from the

Al Khail road.

228 229

SITE PEDESTRIAN ACCESS

SITE GREENERY

The boulevard walkway is the main attraction to those visiting the Dubai

Creek Harbor and the site is conveniently located right next to the pedestrian

walkway.

Currently, there is an abudnace of lushious greenery in the Dubai Creek

Harbor area with the main one being located in between the residential

blocks and shares similarities to Central Park in New York City.

230 231

SITE MASSESS

MATERIALS AROUND SITE

Figure 169

CONCRETE

WOOD

Figure 170

Figure 171

GLASS

The masses located around the vicinity of the site are not excessive and

allow for the sun to come through unto the roads and boulevard. The buildings

do not crowd the area such as in other locations in Dubai.

Figure 172

BRICK

PAVEMENT

232 233

SUN ANALYSIS

DUBAI WEATHER ANALYSIS

Figure 173

WIND ANALYSIS

Figure 174

Figure 175

234 235

SITE PICTURES

1

3

2

1

2

3

236 237

CH.

8 9

CONCEPTS

“Any architectural work that does not express serenity is an

error” - Luis Barragán

8.1 CONCEPT 1

8.2 CONCEPT 2

8.3 CONCEPT 3

242

246

250

238 239

Figure 176

ALTERNATIVE WORLDS

Figure 178

Figure 177

REJUVINATING

Figure 179

PEACE

Figure 180

CONCEPT KEYWORDS

TRANQUILITY

RELAXATION

NECCESSARY

COMPLEX

DISCONNECT

FLUID

Figure 181

Figure 183

Figure 182

Figure 185

Figure 184

Figure 186

CONCEPTS MOOD BOARD

DREAMY

Figure 187

Figure 188

TIME TRAVEL

ILLUSION

240 241

Figure 189

8.1 CONCEPT 1

THE DREAMCATCHER

Figure 190

Figure 191

A handmade willow hoop on which a net or web

is fashioned is known as a dreamcatcher in several

Native American and First Nations traditions.

A dreamcatcher is hung on top of the beds of

people, usually children, and is meant to trap

bad dreams and allow good dreams to enter the

room.

The building can be inspired from the dream

catcher and protect the visitor in several ways

just as how dream catcher protects the sleeper.

The dreamcatcher is hung so that the sun’s rays

fall precisely on it, and it is thought that when

they do, all of the unpleasant dreams that are

captured are burned. The building can follow the

sun path over the building and prepare the interiors

for the nighttime so that the visitors biological

clock is adjusting to the time to prepare them to

fall asleep that night.

Figure 192

Figure 191

The circulation can be inspired from the dreamcatcher

through the use of the main functions.

The circulation can be designed precisely for a

positive experience for the user as they interact

with nature and the building.

Figure 193

242 243

THE DREAMCATCHER

SKETCH INSPIRATION

MEDITATION

EDUCATION

GALLERIES

SLEEP PODS

244 245

Figure 194

8.2 CONCEPT 2

THE CONTRAST OF THE MIND

Figure 195

Figure 196

Figure 197

We think the brain doesn’t function highly when we sleep but

that’s false and is an illusion because sleep seems as a relaxed

state of mind but the brain remains high functioning during sleep.

The concept is to create a contrast with the architecture, the concept

can be interpreted as the exterior of the building is relaxed

but the interior is high functioning and complex such as the illusion

of the brain being relaxed during sleep but is actually still

high functioning. However, to create a visual contrast immediately,

the facade and form of the building can transition from day

to night where one side or part of the design is one where the

facade is made up of bright colors and transitions to darker tones

on the other varying buildings or through the facade being organic

transforming into a rigid shape.

Figure 198

Figure 199

Figure 200

246 247

CONTRAST OF THE MIND

GALLERIES

OUTDOOR MEDITATION

EDUCATION

RESEARCH

SLEEP PODS

248 249

8.3 CONCEPT 3

DUALITY

Figure 201

Figure 202

Sleep is a complex proccess and tends to confuse many people

on how it functions. The circadian rhythm for those who suffer

from sleep disorders is not predictable and not consistent but

rather is a journey through wakefullness and sleepiness. Those

who suffer from sleep disorders tend to stay awake during the

night unable to sleep, but get tired and drowsy during the day

bcause of their lack of sleep. The loneliness, fearfulness, annoyance,

etc felt from those who suffer sleep disturbances can cause

major lifestyle disruptions.

Figure 203

Figure 204

The building concept is that of duality, as the pattern for those

who get consistent sleep every night is that of linearity of highs

and lows, those with sleep disorders have an inconsistent pattern.

The building takes the form of the intersection of highs and

lows of those who do and do not get consistent sleep and varies

in height for the different buildings to only allow certain direct sunlight

through and creates shadows over the central space where

one would be looking for solutions to their sleep problems. Individuals

with sleep disorders may be looking for an escape or

haven during the hours they are trying to get sleep and this building

will take shift roles and function from day and night to serve

that contrast and provide different benefits and functions for the

different time of day.

Figure 206

Figure 205

250 251

DUALITY

OUTDOOR MEDITATION GALLERIES EDUCATION SLEEP PODS

252 253

CH.

9 9

BIBLIOGRAPHY

“A good laugh and a long sleep are the

best cures in the doctor’s book.”

9.1 CITATIONS

9.2 LIST OF FIGURES

254 255

256

260

9.1 CITATIONS

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Pintos, P. (2022, July 22). The Retreat at Blue Lagoon Iceland / BASALT Architects | ArchDaily. Archdaily.

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(Abdel, 2022; archdaily, 2017; Griffiths, 2018; Pintos, 2022)

258 259

9.2 LIST OF FIGURES

Figure 28: Created on Midjourney


Figure 2: https://www.google.com/url?q=https://www.dreamstime.com/photos-images/pyramid-png.html&sa=D&source=docs&ust=16702255330

96045&usg=AOvVaw1_rdziUWyi5PZLM-9FLcmu

Figure 3: https://www.google.com/url?q=https://www.history.com/topics/pre-history/neolithic-revolution&sa=D&source=docs&ust=16702255331

16593&usg=AOvVaw0FDm8P3JmhKtRIuioGgjRQ

Figure 4: https://www.google.com/url?q=https://www.pinterest.com/pin/52072939430229916/&sa=D&source=docs&ust=1670225533096514

&usg=AOvVaw1NEl70davwryUP4nooG_W7

Figure 5: https://learn.podium.school/articles/renaissance-art/

Figure 6: https://www.google.com/url?q=https://www.myza.co/news/sleep-a-brief-history/&sa=D&source=docs&ust=1670225533097355&usg=AOvVaw0eKQ7GKPQtp_J3Hy1RsKBK

Figure 7: https://medium.com/@1katievan/experimenting-with-a-biphasic-sleep-schedule-with-a-fulltime-job-3ad274d6478b

Figure 8: https://www.google.com/url?q=https://www.history.com/news/when-edison-turned-night-into-day&sa=D&source=docs&ust=167022553

3098542&usg=AOvVaw04Lzz3GteQsGR_dlaTWfbF

Figure 9: https://www.google.com/url?q=https://watchesbysjx.com/2020/07/time-consciousness-and-discipline-industrial-revolution.html&sa=D&source=docs&ust=1670225533099235&usg=AOvVaw1P-hu9bwxDYyHwmPwemXjd

Figure 10: https://www.google.com/url?q=https://cet.org/hard-time-sleeping-in-modern-times/&sa=D&source=docs&ust=1670225533099677

&usg=AOvVaw2NF7OxiqUNHpsysh8g56Rk

Figure 11: https://www.art-ma.com/product/0016sleeping-angel/

Figure 12: https://www.google.com/url?q=https://www.abwe.org/blog/abraham-father-three-faiths-inspecting-ibrahim-islam&sa=D&source=docs

&ust=1670225533106222&usg=AOvVaw32xkk-KygHGzEIz2dmMkM5

Figure 13: https://www.google.com/url?q=https://www.abwe.org/blog/abraham-father-three-faiths-inspecting-ibrahim-islam&sa=D&source=docs

&ust=1670225533106222&usg=AOvVaw32xkk-KygHGzEIz2dmMkM5

Figure 14: https://www.google.com/url?q=https://www.gainpeace.com/about-quran/proof-of-the-preservation-of-the-quran&sa=D&source=docs&

ust=1670225533103967&usg=AOvVaw2Qq4LyuOm1vTl4xkWS52S3

Figure 15: https://www.google.com/url?q=https://www.vectorstock.com/royalty-free-vector/christian-cross-symbol-vector-32959512&sa=D&sou

rce=docs&ust=1670225533104855&usg=AOvVaw3qqSzpibgAv4_Zhj3ef_Ca

Figure 16: https://www.google.com/url?q=https://www.learnreligions.com/what-is-the-bible-700735&sa=D&source=docs&ust=167022553302952

7&usg=AOvVaw2K9xBgarqIhw-GocnbNAXv

Figure 17: https://www.google.com/url?q=https://www.everydayhealth.com/sleep/sleep-debt-hampers-brain-function-up-to-a-week-later-studyfinds/&sa=D&source=docs&ust=1670225533117531&usg=AOvVaw0VzIZN0RU9-BF42yKr7tRO


Figure 19: https://www.google.com/url?q=https://www.npr.org/sections/health-shots/2016/05/12/477526340/researchers-offer-jet-lag-advice-in-return-for-data-about-your-sleep&sa=D&source=docs&ust=1670225533109989&usg=AOvVaw1wN6O3U5O9I0JlDEB6sWvr

Figure 20: https://www.google.com/url?q=https://ticktocktech.com/blog/2021/08/18/how-technology-is-changing-the-art-world/&sa=D&sourc

e=docs&ust=1670225533106836&usg=AOvVaw23-RwI0Pa9PBUggu8iP7Bf

Figure 21: https://www.google.com/url?q=https://fineartamerica.com/featured/coffee-addict-danielle-rimbert.html&sa=D&source=docs&ust=167

0225533111092&usg=AOvVaw1i2End9t08qHkLP__0Ekr1


&usg=AOvVaw3xgyhctv9_q4bHdPwq4Uzs

Figure 23: https://www.google.com/url?q=https://americanart.si.edu/artwork/night-shift-15358&sa=D&source=docs&ust=1670225533112438

&usg=AOvVaw1E__GSWr4hTLVJWs3T1lQn

Figure 24: https://www.google.com/url?q=https://www.3aw.com.au/why-night-mode-on-your-phone-might-be-keeping-you-awake/&sa=D&source

=docs&ust=1670234338450615&usg=AOvVaw2A6X4-oiE67CK342UwBGrP

Figure 25: https://www.celesteprize.com/artwork/ido:166317/



Figure 29: https://www.google.com/url?q=https://www.santergo.com/respect-sleep-cycles/&sa=D&source=docs&ust=1670225533074383&usg=AOvVaw27W8hD-RP7CpttAHRnVveN







Figure 36: https://www.google.com/url?q=https://www.npr.org/sections/health-shots/2017/11/06/562354635/sleepless-night-leaves-somebrain-cells-as-sluggish-as-you-feel&sa=D&source=docs&ust=1670225533114666&usg=AOvVaw2Xn46vwS6XThIySPcL3Z7L





Figure 41: https://anza.org.sg/2020/11/23/depressionand-stress-in-men/

Figure 42: https://www.theepochtimes.com/what-is-sleep-apnea_4643814.html

Figure 43: https://somnussleepcenter.com/service/sleep-study-polysomnography/

Figure 44: https://www.artmuseumgr.org/collection/narcolepsy


Figure 46: https://www.google.com/url?q=https://www.calmclinic.com/anxiety/causes/sleep-debt&sa=D&source=docs&ust=167022553308635

2&usg=AOvVaw0IyJNoEcwKlzI4YGdHKQLQ

Figure 47:

Figure 48: https://www.deviantart.com/plaguedoctorcrow/art/Sleep-Paralysis-880166114

Figure 49: https://www.google.com/url?q=https://usaartnews.com/photo-video/photographer-nicolas-bruno-creates-art-inspired-by-his-sleep-paralysis&sa=D&source=docs&ust=1670225533090366&usg=AOvVaw2rksQgKFA9_TfA3OFBHbVx

Figure 50: https://www.google.com/url?q=https://www.artstation.com/artwork/KndvG&sa=D&source=docs&ust=1670225532974090&usg=AOv-

Vaw3pR8cE2n-Y1crJGv8ReEze

Figure 51: https://www.atlasobscura.com/articles/6-masterpieces-made-while-artists-slept

Figure 52:

Figure 53: https://www.google.com/url?q=https://science.howstuffworks.com/life/inside-the-mind/human-brain/dream.htm&sa=D&source=docs

&ust=1670225533025510&usg=AOvVaw3QVF02JRb8SRmQH-Y2D1cz


Figure 55: https://www.google.com/url?q=https://www.auntyflo.com/dream-dictionary/falling&sa=D&source=docs&ust=1670225533100922&usg=AOvVaw2LKzcZK3Gn1Fm63gcPL12l

Figure 56: https://www.google.com/url?q=https://www.lovetoknowhealth.com/well-being/flying-dreams-how-interpret-their-meanings&sa=D&sou

rce=docs&ust=1670225533101513&usg=AOvVaw1p1pZQRZ3XeBOdgbEpp_Hc

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Figure 57: https://www.google.com/url?q=https://www.newsweek.com/dream-about-being-unprepared-exam-not-studied-test-recurring-dreamsexplained-1717439&sa=D&source=docs&ust=1670225533102388&usg=AOvVaw2-h452rDa7UV1nHIpoEbQH





Figure 62: https://news.xbox.com/en-us/2021/02/11/terrifying-school-awaits-little-nightmares-2/

Figure 63: https://www.google.com/url?q=https://kathleenkelly.artstation.com/projects/9mk6JR&sa=D&source=docs&ust=1670225533100093

&usg=AOvVaw1S7G9voS7hfWIhrBqTss5s

Figure 64: https://www.freepik.com/free-photos-vectors/astral-projection



Figure 67: https://www.google.com/url?q=https://www.sleepcycle.com/how-to-fall-asleep/sleep-dream-and-boost-your-creativity/&sa=D&source

=docs&ust=1670225533079584&usg=AOvVaw2r6qb6hYOAo7eRINxPr0tj

Figure 68: https://www.google.com/url?q=https://www.robertfrankhunter.com/work/the-guardian-lucid-dreaming&sa=D&source=docs&ust=1670

225532956867&usg=AOvVaw3KrgbVhjqF5Hr49eBAf7Z2

Figure 69: https://www.luciddreamer.com/

Figure 70: https://www.google.com/url?q=https://www.med.unic.ac.cy/event/exploring-the-world-of-lucid-dreaming-research/&sa=D&source=do

cs&ust=1670225532958870&usg=AOvVaw2iUP_orGgrSlPPhctFBiGL

Figure 71: https://www.google.com/url?q=https://www.luciddreamsnews.com/intermediate/ways-to-lucid-wbtb-wake-back-to-bed&sa=D&source

=docs&ust=1670225533080682&usg=AOvVaw3enYmvREPxVvTuFKI6vNNu

Figure 72: https://www.google.com/url?q=https://www.luciddreamsnews.com/intermediate/reality-checks-during-lucid-dreams&sa=D&source=do

cs&ust=1670225533081245&usg=AOvVaw3eBO_4CJnhn-GgJgMsyZ7t



Figure 75: https://www.google.com/url?q=https://www.saatchiart.com/print/Painting-Mediation-8/645346/6807731/view&sa=D&source=docs&u

st=1670225533087129&usg=AOvVaw2v7n-14BjdAI0bwzowGRDc


&usg=AOvVaw0tWuDsfTlexaVRAUCZBA-k



Figure 79: https://www.google.com/url?q=https://medium.com/spark-live/advantages-of-cognitive-behavioral-therapy-cbt-88bff0ab-

98d3&sa=D&source=docs&ust=1670225533070412&usg=AOvVaw2fNXSHfrKSrACr2ts2schE

Figure 80: https://www.google.com/url?q=https://www.detoxplusuk.com/cognitive-behavioural-therapy/&sa=D&source=docs&ust=167022553307

1237&usg=AOvVaw3A-bRsygA8FeYwdU1FtUTN

Figure 81: https://www.naturalproductsinsider.com/sports-nutrition/sleep-overlooked-recovery-and-performance-tool

Figure 82: https://www.vox.com/2014/12/17/7405451/best-workout-perfect-body

Figure 83: https://www.google.com/url?q=https://www.vectorstock.com/royalty-free-vector/woman-outdoor-sport-activity-workout-on-nature-vector-20793941&sa=D&source=docs&ust=1670225533088866&usg=AOvVaw2c6vMVoyOzGsHDFP-cq3Cs

Figure 84: https://vectormine.com/item/meditation-therapy-as-mind-and-body-harmony-and-balance-tiny-person-concept/

Figure 85: https://www.google.com/search?q=exercising%20sleep&tbm=isch&tbs=isz:l&hl=en&sa=X&ved=0CAIQpwVqFwoTCPjapM6z6vsCFQA-

AAAAdAAAAABAD&biw=1321&bih=951#imgrc=U6sIUwyQfJUq_M


Figure 87: https://www.archdaily.com/636587/research-center-icta-icp-uab-h-arquitectes-dataae


Figure 89: https://www.pngkey.com/maxpic/u2t4r5r5r5i1u2u2/

Figure 90: https://www.pngitem.com/middle/hmioxTb_green-recycle-logo-png-transparent-png/

Figure 91: http://www.gi-spec.com/

Figure 92: https://jooinn.com/brown-wooden-board-3.html




Figure 96: https://arquitecturaviva.com/works/icta-icp-centro-de-investigacion-9

Figure 97: https://archello.com/project/the-sea-world-culture-and-arts-center

Figure 98: https://www.archdaily.com/979475/the-vietnam-institute-for-advanced-study-in-mathematics-1-plus-1-2-architects?ad_source=search&ad_medium=projects_tab


Figure 100: https://www.gooood.cn/viasm-by-1-1-2-architects.htm

Figure 101: https://www.gooood.cn/viasm-by-1-1-2-architects.htm



Figure 104: https://www.amazon.ae/MISSPIN-Artificial-Eucalyptus-Greenery-Decorations/dp/B092MNCG4S


Figure 106: https://architizer.com/projects/shekou-sea-world-culture-and-arts-center/

Figure 107: https://www.archdaily.com/885148/shenzhen-sea-world-culture-and-arts-center-maki-and-associates-not-ready?ad_source=search&ad_medium=projects_tab








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Figure 115: https://www.stoneadd.com/products/Red-Sandstone

Figure 116: https://www.sabtagranite.com/products/arabescato/sivec-white.html

Figure 117: https://www.veneziastoneusa.com/catalog/granite/azul-bahia-granite

Figure 118: https://unsplash.com/s/photos/glass-material

Figure 119: https://www.theguardian.com/travel/2017/dec/01/shenzhen-china-v-and-a-gallery-sea-world-culture-arts-centre

Figure 120: https://www.archdaily.com/985770/the-retreat-at-blue-lagoon-iceland-basalt-architects?ad_source=search&ad_medium=projects_tab

Figure 121: https://www.dezeen.com/2018/07/15/retreat-at-blue-lagoon-iceland-basalt-architects-architecture/

Figure 122: https://www.dezeen.com/2018/07/15/retreat-at-blue-lagoon-iceland-basalt-architects-architecture/

Figure 123: https://www.123rf.com/photo_124870264_artificial-stone-for-the-interior-and-facade-of-the-house-texture-or-background.html

Figure 124: https://www.archdaily.com/985770/the-retreat-at-blue-lagoon-iceland-basalt-architects?ad_source=search&ad_medium=projects_tab



Figure 127: https://www.archdaily.com/930347/nine-hours-capsule-hotel-naruse-inokuma-architects?ad_source=search&ad_medium=projects_tab

Figure 128: https://www.archdaily.com/930347/nine-hours-capsule-hotel-naruse-inokuma-architects?ad_source=search&ad_medium=projects_

tab



Figure 131: https://www.archdaily.com/883157/louvre-abu-dhabi-atelier-jean-nouvel






Figure 137: https://www.behance.net/gallery/122756303/The-Science-of-Sleep-Exhibition?tracking_source=search_projects%7Csleep







Figure 145; https://divisare.com/projects/464984-wutopia-lab-creatar-images-monologue-art-museum

Figure 146: https://divisare.com/projects/464984-wutopia-lab-creatar-images-monologue-art-museum




Figure 150: https://www.behance.net/gallery/3784274/Sleep-Institute?tracking_source=search_projects%7Csleep+research





Figure 155: https://www.archdaily.com/981878/yunlong-mountain-meditation-hotel-gad?ad_source=search&ad_medium=projects_tab





Figure 160: https://commons.wikimedia.org/wiki/File:Continents.svg

Figure 161: https://www.timeoutdubai.com/things-to-do/things-to-do-features/440019-the-best-things-to-do-at-dubai-creek

Figure 162: https://www.abodeproperty.ae/blog/why-live-in-dubai-creek-harbour-one-of-the-most-thriving-communities-in-dubai/

Figure 163: https://www.pinterest.com/pin/342977327841982267/

Figure 164: https://www.thenationalnews.com/lifestyle/travel/the-first-plane-to-touch-down-in-sharjah-87-years-ago-historic-images-of-theuae-s-earliest-airport-1.929091

Figure 165: https://www.khaleejtimes.com/article/dubai-creek-comes-full-circle

Figure 166: https://golfersglobe.com/en/destinations/united-arab-emirates/dubai/dubai-creek-golf-yacht-club/

Figure 167: https://www.booking.com/hotel/ae/vida-harbour-point.html

Figure 168: https://www.arabianbusiness.com/money/wealth/money-wealth-real-estate/emaar-refunds-real-estate-investor-over-dubai-creektower-project

Figure 169: Google Street View

Figure 170: Google Street View

Figure 171: https://unsplash.com/s/photos/glass-material

Figure 172: https://www.specifiedby.com/tobermore/manhattan-paving

Figure 173: https://www.meteoblue.com/en/weather/historyclimate/climatemodelled/dubai_united-arab-emirates_292223

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Figure 176: https://www.cgarchitect.com/images/1e5754f9-terra-a-meditative-playful-pavilion

Figure 177: https://kashmirasonar.com/Meditation-Center-for-Inner-Peace

Figure 203: Created on DreamByWombo




Figure 178: https://www.silverkris.com/guide/turkey/ist/do-istanbul/istanbul-modern/

Figure 179: https://www.architectsjournal.co.uk/archive/office-for-architectural-culture-reveals-chinese-zen-centre

Figure 180: https://www.designboom.com/architecture/314-architecture-studio-butterfly-residential-proposal-athens-greece-12-22-2020/

Figure 181: https://www.peakpx.com/en/hd-wallpaper-desktop-oujnh



Figure 184: https://www.cladglobal.com/architecture-design-features?codeid=31806&ref=n

Figure 185: https://www.architectureartdesigns.com/10-unbelievable-public-architectural-optical-illusions/

Figure 186: https://www.magmaarchitecture.com/project-details/tushino-sports-center/

Figure 187: https://profilealuminum.com/

Figure 188: https://www.pinterest.com/pin/493636809140370036/





Figure 193: https://www.cleanpng.com/png-dreamcatcher-with-feathers-wolf-dream-catcher-vect-7070600/










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