Personal Health Ch 4: Sleep

sleep biology

Sleep affects all systems in the body, including consciousness, which is profoundly altered during sleep.

sleep architecture

the structure of the various elements involved in the sleep cycle, including normal and abnormal patterns of sleep

eeg

An amplified recording of the waves of electrical activity that sweep across the brain's surface. These waves are measured by electrodes placed on the scalp.

NREM sleep

non-rapid eye movement sleep; encompasses all 3 sleep stages except for REM sleep

stage 1: alpha rhythm

a brief translational period from wakefulness to sleep. the eyes move slowly back and forth, respiration grows more regular than during wakefulness; muscles relax, and may twitch.

stage 2: theta rhythm

This stage comprises about half of time spent sleeping. Eye movement and muscular activity are minimal. has a frequency of 4 to 7 cycles per second.

Stage 3: Delta Rhythm

This is a period of deep and restful sleep. Muscles are relaxed, heart rate and blood pressure fall, and breathing slows. No eye movement occurs. has a frequency of 1.5 to 3 cycles per second.

slow-wave sleep

Characteristic patterns of electrical brain activity measured by the electroencephalogram (EEG) during the deepest stage of sleep, Stage III.

stage 4: rapid eye movement (REM) sleep

One of two main phases of sleep; the final phase of a sleep cycle, when most dreaming occurs and eyes rapidly move under closed eyelids. Brain activity increases to levels equal to or greater than those during waking hours, and blood pressure, respiration, and heart rates rise.

circadian rhythm

The body's sleep-and-wake pattern coordinated by the brain's master internal clock, the suprachiasmatic nucleus (SCN).

zeitgebers

Phenomena that can influence and reset the body's master clock, such as light, activity, exercise, and eating. Light directly affects cells in the eye to send signals directly to the SCN to measure outside light.

melatonin

A hormone secreted by the pineal gland, especially in response to darkness and in inverse proportion to the amount of light received by the retina. It helps control sleep-and-wake cycles and circadian rhythms.

light and sleep

consistent light appearances at the beginning of our days signal when we should get up

homeostatic sleep drive

Pressure to sleep that builds the longer one is awake, mainly driven by adenosine, a neurochemical that accumulates in the brain. Sleep clears the adenosine, thereby reducing the pressure to sleep.

adenosine

An important neurochemical that accumulates during wakefulness, and after a prolonged period will mediate sleepiness.

how much sleep do babies need

16 hours

how much sleep do teens need

8-10 hours

how much sleep do adults need?

7-9 hours

sleep apnea

a sleep disorder characterized by temporary cessations of breathing during sleep and repeated momentary awakenings

women are more likely to be diagnosed with

insomnia

pregnancy and sleep

More sleep needed during 1st trimester related to progesterone levels

Hormone fluctuations can disrupt sleep through night sweats (esp dip in estrogen)

Change in body shape can cause discomfort

sleep and menopause

Sleep patter can change, need for sleep decreases with age, may only need 6-7 hours

the older we get

the more easily we wake

Risk for depression rises with

insomnia

neurochemical changes from sleep deprivation can make people more prone to

depression

sleep and dementia

Recent research has found a link between sleep and dementia; less sleep you get, more risk of dementia

glymphatic system

a lymphatic system in the brain that participates in removal of wastes and the movement of nutrients and signaling compounds. Without sleep, it can't work as efficiently.

Sleep and Athletic Performance

well-rested athletes have faster reaction times, more energy, and greater endurance

- do not do any heavy workouts right before bed

10 hours is ideal for them

musculoskeletal pain

often presents after exercise, trauma, or prolonged coughing episodes. symptoms can be improved with good sleep

Sleep and weight gain

Less sleep is associated with weight gain in young adults. People are more susceptible to eating disorders when they feel too fatigued

people with mild sleep apnea are significantly more likely to

develop hypertension

people who sleep less are at high risk for

cardiovascular disease

microsleep

a momentary lapse in which some parts of the brain lose consciousness. loss of perception of outside world

sleep disrupters

Factors that interfere with falling or staying asleep; they can usually be corrected if targeted specifically.

reflux

when a small amount of fluid from the acidic contents of the stomach rises into the esophagus, irritating the upper airway. Disrupts sleep

sleep disrupter examples

reflux, nasal congestion and cough, urination, anxiety and stress, pain, poor environment, too much caffine

sleep log

A diary of an individual's time in bed, estimated total sleep time, lights out time, lights on time, and daily activities. can help clinicians determine circadian rhythm disorders and causes of insomnia.

insomnia

A sleep problem involving the inability to fall or stay asleep.

insomnia symptoms

difficulty falling sleep, waking up frequently during the night, difficulty returning to sleep, waking up too early in the AM, unrefreshing sleep, daytime sleepiness, difficulty concentrating, irritability

insomnia treatment

sleep hygiene, stimulus control, relaxation, sleep restriction, and cognitive behavioral therapy. Stimulus control focuses on eliminating stimulating bedroom activities and getting into bed only when sleepy.

restless leg syndrome (RLS)

A sleep disrupter characterized by a feeling of discomfort or body tension, often affecting the legs. Symptoms are determined by the time of day they appear. Can be helped by moving around and made worse by sitting still for too long

restless leg syndrome treatment

more exercise, less caffeine, stretching legs and muscles, ensuring iron levels are mid-ranged

the most common sleep disruptor

sleep apnea

sleep apnea treatment

- Weight loss is encouraged.

- Tonsillectomy and adenoidectomy (T&A).

- Uvulopalatopharyngoplasty (UPP).

- CPAP apparatus or dental appliances to keep airway open in adults; home apnea monitor for infants.

narcolepsy

A rare neurological disorder characterized by excessive daytime sleepiness, sleep paralysis, and sudden loss of muscle control.

Narcolepsy treatment

Provigil to help them stay awake and antidepressants to suppress REM sleep

What happens when humans fall asleep?

- body temperature declines

- blood pressure drops

It is difficult for us to wake up quickly during, and if we do, we might become confused.

slow-wave sleep

We enter into deep sleep less as we age. By what stage of life is it possible that deep sleep may be completely absent?

mid- 70s

Studies conducted during the Covid-19 pandemic highlighted the link among:

depression

insomnia

anxiety

When is melatonin usually produced?

when the sun sets

What issues may increase the risk of developing dementia or cause an earlier onset of dementia?

poor quality sleep

sleep disruptions during the night

ghrelin

increases appetite

leptin

decreases appetite

Which system helps remove proteins, such as amyloids, during sleep and is protective against dementia?

glymphatic system

Which sleep-related phenomena can contribute to diabetes?

sleep apnea

difficulty falling or staying asleep

sleep and pain

Poor sleep can create a lower pain threshold.

Poor sleep can increase the risk of developing pain.

By which percentage do leptin levels decrease in individuals who are sleep deprived?

20-30%

According to research findings, people with moderate to severe sleep apnea are ______ more likely to develop hypertension within four years.

three times

Reflux is worsened by

chocolate

caffeine

mint

What are treatments for the physical disrupters of anxiety and stress?

a "wind-down" time before bedtime

meditation and other relaxation strategies

a warm room

is good for sleep

To treat nasal congestion that disrupts sleep, it is best to avoid medications that have ______ on a long-term basis since they can actually worsen congestion.

ephedrine

Which would be the best activity to try to reduce stress and worry that interrupt sleep?

daytime planning sessions

What is the primary cause of the physiological tendency to sleep?

the homeostatic sleep drive

Who is most likely to have chronic insomnia?

a person with a high arousal tendency

Which factors can help improve the symptoms of restless leg syndrome (RLS)

stretching the legs before bedtime

avoiding caffeine

engaging in daily exercise

Which groups are most at risk of developing sleep apnea

people with a family history of sleep disorders

people who are overweight

people who snore

the supratympanic nucleus is located in

the brain

Getting enough sleep is important in minimizing the risk for dementia by

allowing sufficient time for the glymphatic system to do its work.

Alcohol and opioids can affect sleep similarly in that they

affect breathing during sleep.

Which could lengthen the time a person stays in Stage III sleep?

exercising