Sleep

Flashcards on Sleep

Sleep

A recurring, reversible, neuro-behavioural state of relative perceptual disengagement from and unresponsiveness to the environment; a recurring state of loss of consciousness.

Homeostatic functions of sleep

Letting the body heal from the damaging processes of the day, allowing for growth and cellular maintenance, cleaning out of waste from metabolic processes.

Cell Repair During Sleep

Enzymes repair brain cell damage caused by normal cell processes of waking.

Adenosine

A chemical that all cells use for energy, and it accumulates from cell metabolism in the cerebral cortex, working as a general signal to sleep.

Melatonin

Released by the pineal gland, it is a sleep promoter.

Suprachiasmatic Nucleus

A tiny structure in the brain that controls a lot of our sleep and wake cycling.

Growth Hormone

Produced during sleep and is essential for growth and development.

Circadian Rhythm

The daily cycling for various bodily systems across the course of 24 hours.

S Process

Based on the idea of the homeostatic drive to sleep; the longer you’re awake, the more this process builds up as the drive to sleep.

Circadian Drive

A 24-hour cycle fluctuation in the number of different processes which are intrinsic to the body.

Sleep's Role in Memory Consolidation

Improvements in memory learning or performance on some tasks following sleep compared to following an equivalent period of wake.

Effects of Sleep Deprivation

Irritability, cognitive impairment, memory lapses/loss, impaired moral judgement, severe yawning, hallucinations, symptoms similar to ADHD, impaired immune system function.

EEG (Electroencephalography)

A measure of the electrical activity in the brain, limited to superficial surfaces and neurons perpendicular to the electrodes.

Polysomnography

Many measures of sleep, including brain activity, eye activity, and chin activity.

Non-Rapid Eye Movement Stages

Stage 1 (N1), Stage 2 (N2), Stage 3 (N3).

Stage 1 Sleep

A lighter stage of sleep.

Stage 2 Sleep

A light sleeping stage, preparing to enter a deeper sleep, with sleep spindles and K complexes.

Stage 3 Sleep

A deeper sleep stage with very slow large high voltage waves.

REM Sleep

Resembles waking brain waves, rapid eye movements, heart rate can be up or irregular, respiration rate can be up or irregular. dreaming is thought to happen in this stage, and large skeletal muscles are paralysed.

Changes in Sleep Patterns with Aging

Less deep sleep, more awakenings, more sleep complaints, increased use of sedatives/hypnotics, increases in naps.

Optimal Sleep Environment and Good Sleep Hygiene

Light proofing room, reducing sound, controlling temperature (18-24 degrees), no technology in the room, using the bedroom only for sleep and other activities that are not sleep disruptive, a clear pre-bed routine, avoiding stimulants before sleep.

Insomnia

Difficulty getting to or maintaining sleep, often caused by rumination about problems, worry, anxiety.

Sleep Apnoea

Frequent episodes of reduced or no breathing during sleep, reducing the quality of sleep.

Chronotype

The internal clock or circadian rhythm differs slightly between individuals, leading some to prefer getting up earlier and going to bed earlier (early birds, larks) or sleeping in and going to bed late (night owls).