Sleep and Improving Sleep Quality

Mental Health and Resources

It's great to hear everyone's responses about mental and psychological health. Remember, I am a resource for you. If you're struggling with mental health issues like anxiety or fear, please reach out to me, someone on campus, or a trusted family member for help.

Pearson Enrollment and Late Work

Make sure you are enrolled in Pearson. Starting now, late work will be penalized. For the question of the week, it is due by 11:59 PM on Thursday. Late submissions will be marked down, but it's better to get partial credit than no credit. Aim to meet the criteria outlined in the announcements to receive full credit on the question of the week. These questions are designed to gather feedback on the challenges you all are dealing with, which helps me understand and assist you better.

This Week's Topic: Sleep

This week's topic is sleep, which is crucial for academic performance and physical development. If our sleep is disrupted, it affects us in many ways. We'll discuss why optimal sleep is necessary and how to improve it.

Learning Objectives

  1. Describe the problem of sleep deprivation and its effects on people in America.

  2. Explain why we need sleep and the consequences of not getting enough.

  3. Explain the process of sleep, including: the two-stage model, circadian rhythms and sleep-wake cycles.

  4. Discuss sleep disorders and potential solutions.

Sleepless in America

  • 35% of Americans do not routinely get the recommended seven hours of sleep.

  • Drowsy driving impairment is comparable to drunk driving.

  • In 2015, drowsy driving was linked to nearly 100,000 police-reported crashes, 71,000 injuries, 1,500 deaths, and 14,000,000,00014,000,000,000.

  • Middle-aged adults (45-54) experience the highest rates of sleep deprivation, while those 65 and older experience the lowest.

Sleepless on Campus

  • Nearly 75% of students report feeling tired or sleepy three out of seven days a week.

  • 61% stay up late and get up early, resulting in sleep deprivation (sleep debt).

  • 10-20% of the U.S. population suffers from excessive daytime sleepiness.

  • Nearly 54% of all fatal car crashes are a result of drowsy driving, with those 16-29 being most likely to be at the wheel.

Causes of Sleep Deprivation

  • Shift work

  • Long-haul driving

  • Drugs and medication (medication that might cause drowsiness)

  • Pain

  • Excessive screen time and smartphone use

  • Gender and sex: Women experience more challenges due to hormonal changes; men experience more sleep disorders.

Importance of Sleep

  • Sleep maintains physical health and affects cognitive function.

  • It enhances intellectual, social, emotional, and psychological health.

  • It restores you physically and mentally by:

    • Releasing imperative chemicals

    • Clearing the brain of daily minutiae

    • Enhancing coping abilities

    • Synthesizing learning

    • Consolidating memories

    • Conserving body energy

  • Helps maintain the immune system.

  • Reduces the risk of cardiovascular disease.

  • Contributes to a healthy metabolism and regulates hunger.

  • Short sleep increases the risk of type 2 diabetes.

  • May be a factor in male reproductive health.

  • Contributes to neurological functioning and improves motor tasks.

  • Plays a role in stress management and mental health.

Processes of Sleep

  • Circadian Rhythm: A 24-hour cycle that controls sleep and wake times, regulated by melatonin.

  • Melatonin: A hormone that induces drowsiness, available over the counter as a supplement.

  • Two primary sleep stages:

    • Non-Rapid Eye Movement (NREM) Sleep: Four different stages.

    • Rapid Eye Movement (REM) Sleep: Rapid eye movement occurs.

    • REM sleep increases during the night.

    • REM sleep is when you have your dreams and very candid dreams.

Sleep Cycle Stages

  1. Drifting off to sleep.

  2. Slower brain waves, deeper sleep state.

  3. Slow delta waves are generated, blood pressure, and heart rate drop.

  4. Deepest stage of sleep.

Dreaming takes place during REM sleep. Brainwave activity is similar to a wakeful state, but muscles are paralyzed. Body processes the day's experiences and consolidates information learned.

Sleep Needs

  • Baseline plus debt; on average, 7-8 hours each night (8-10 hours recommended for teenagers).

  • Sleep debt is the total number of hours of missed sleep.

  • Naps cannot cancel out sleep debt but can improve mood, alertness, and performance.

  • Sleep inertia, characterized by cognitive impairment, grogginess, queasiness, and distorted feeling, can occur after 30+ minutes of napping.

Sleep Disorders

  • 70 million U.S. adults suffer from sleep-related disorders.

  • 2.5% die with no sleep disorders other than insomnia.

  • 32% of students report sleep difficulties in the last year that were traumatic and difficult to handle.

  • Types:

    • Trouble falling asleep.

    • Trouble staying asleep.

  • Track sleep routine to identify patterns and create a game plan to improve sleep.

Insomnia

  • Difficulty falling asleep, frequent arousals during sleep, or early morning awakening.

  • 20-30% of Americans have chronic insomnia lasting more than a month.

Symptoms and Causes

  • Difficulty falling asleep

  • Waking up frequently during the night

  • Trouble falling back to sleep

  • Waking up too early in the morning

  • Unrefreshing sleep

  • Daytime sleepiness

  • Trouble focusing

  • Irritability
    *
    Insomnia may be related to stress, worry, or disrupted circadian rhythms.
    Treatments: cognitive behavioral therapy, hypnotic or sedative medications, relaxation strategies (yoga, meditation, belly breathing).

Sleep Apnea

  • Breathing is briefly and repeatedly interrupted during sleep (apnea = breathing pause lasting at least 10 seconds).

  • Types:

    • Central Sleep Apnea: The brain fails to tell the respiratory system to initiate breathing.

    • Obstructive Sleep Apnea: Air cannot move in and out of a person's nose and mouth.

Treatments

  • Continuous Positive Airway Pressure (CPAP) machine: Forces air into the nose to keep the airway open.

  • Dental appliances and surgery

  • Lifestyle changes: losing weight, avoiding alcohol, and stopping smoking.

Restless Leg Syndrome (RLS)

A neurological disorder characterized by unpleasant sensation in legs when at rest combined with an uncontrollable urge to move to relieve these feelings. Treatment includes medications, decreasing smoking and alcohol, applying heat to legs, and stretching exercises.

Narcolepsy

Affects one of 3,000 people, causes people to fall asleep involuntarily during the day. There appears to be a genetic basis for the disorder.

Tips to Help with Sleep

  • Chill: Turn down the thermostat to 65 degrees.

  • Create a sleep cave: ensure a dark environment.

  • Associate bed with sleep only.

  • Go to bed when you're tired.

  • Establish bedtime and wake rituals.

Daytime Habits for Better Sleep

  • Seek natural light to regulate melatonin.

  • Exercise in the morning or afternoon.

  • Avoid eating heavy meals within 2-3 hours of bed.

  • Avoid smoking, alcohol, and excessive liquids before bed.

  • Turn off screens and remove them from the bedroom an hour before bed.

  • Avoid conflict and emotional disturbances before bed.

Developing a Sleep Routine

Creating a sleep environment with things such as:

  • Making the room very cold

  • Blackout curtains

  • Essential oils, such as lavender, in a diffuser

  • Minimizing screen time an hour before bed

Value your sleep; you can't get it back. Sleep is key for athletes (muscle growth, HGH release).