Sleep Assessment - SUPA Psych

Drugs/Alcohol

Preschoolers with bad sleep habits are twice as likely to use drugs/alcohol as teenagers, someone with bad sleep habits is more likely to use drugs/alcohol (negative correlation)

Sleepy Driving

Responsible for 100,000 car crashes a year (50% teenagers and early 20s), basically the same as driving drunk

Microsleep

A sudden temporary episode of sleep or drowsiness which may last for a few seconds or up to several seconds

Lack of sleep affects ability to learn

Students that went to bed after 2 did worse on tests no matter the amount of sleep, need to learn before and after you learn something, new dendrites grow when you sleep, hippocampus solidifies information when you sleep

Biological Affects

Irritability (cranky), memory loss, impaired immune system, risk of type 2 diabetes, heart rate variability, increased reaction time, and growth suppression

Circadian Rhythm

Our body’s natural 24-hour cycle (hypothalamus/homeostasis), 2 hour delay for teens compared to kids and adults

Circadian Rhythm “Interrupters”

Jet Lag (Circadian Dysrhythmia) - 24 hours to adjust per time zone hour traveled, traveling west is easier to adjust to and Shift Work - less sleep means lower quality of sleep, night shift work can cause higher risk of cancer

Most teenager need (blank) of sleep per night

8-10 hours (27 hours over three nights)

Sleep Debt

amount of sleep you should be getting minus the amount of sleep you are actually getting

Why we need sleep - Evolutionary

humans sleep at night because we have way more cones than rods, cones: daylight vision and color, rods: nighttime vision and black/white color

Why we need sleep - Neurological

hippocampus puts things into long term memory while you sleep, glia cells clean out toxic goo

Why we need sleep - Biological

sleep is for healing, muscle repair and growth, helps sport performance, faster healing, and injury prevention

Why we need sleep - Spirtual

the only animals that think about the future are humans, humans are the only animal that know they will die, and sleep gives us a break to process

EEG Waves

Electroencephalogram waves (electrical brain)

Alpha Waves

calm brain waves, just hanging out, creative flow state, not focused

Beta Waves

alert and focused, take a test, concentrating

Phase 1 (Theta Waves)

brief transitional phase of sleep, lasts for about 5-10 minutes on a normal night: heart rate, breathing, and blinking slow down, only phase you experience hypnic jerk

Phase 2 (Theta Waves)

still transitional sleep, lasts about 10-25 minutes, everything continues to slow down, no hypnic jerks, only phase with sleep spindles (electrical bursts of energy)

Phase 3 (Delta Waves)

deep sleep, hard to wake someone up, sleepwalking and sleep talking happen, body is repairing/healing: little movement, night terrors (episodes of intense fear/panic while asleep)

non-REM

collectively how we refer to phases 1-3

REM (Rapid Eye Movement)

brain is producing alpha and mostly beta waves even though you are asleep, known for dreaming (intense narrative/emotional dreams), only time nightmares occur, time is distorted, important for processing and brain development, brain is awake, body is completely asleep (sleep paralysis), breathing and heart rate become irregular, need about 2 hours per night, cycles get longer during the night, young kids have the most REM sleep, old people have the least, glial cells are believed to be during REM

Paradoxical Sleep

body asleep, brain awake

Sleep Apnea

breathing stops and starts throughout the night, airway is being blocked off, affects over 22 million Americans that are diagnosed, closely linked to heart disease (treated by CPAP machine - continuous positive airways pressure)

Narcolepsy

sudden unannounced onset of sleep, triggered by strong emotion, results in shortened life expectancy (driving, falling, cooking and jobs are dangerous)

Cataplexy

narcolepsy leads to catalepsy but catalepsy can happen by itself - sudden uncontrollable muscle weakness, falling

Insomnia

Half of the adult population have experienced insomnia, 15% is chronic, most common sleep disorder, onset=beginning of the night, middle=middle of the night, late=end of the night, more common in women, shortened life expectancy b/c not enough sleep, heart disease, accidents, and sleep medications have side affects like dementia

Somnambulism (Sleep Walking)

Phase 3, should sometimes wake up sleep walkers b/c they can do dangerous things

Nocturnal Enuresis (Bed Wetting)

genetic, no need to treat it, can be linked to anxiety, stress, or ADHD, during phase 3

REM Behavior Disorder

body is not paralyzed during REM, related to dopamine deficiency, more common in men than women, only affects 1%