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Nutr 4210 > 14. Sleep > Flashcards

14. Sleep Flashcards

1
Q

Why do we sleep? (4)

A
  1. energy conservation
    - reduce expenditure -> reduce fuel need?
  2. facilitate learning and memory
    - ‘classic’ EEG experiments
  3. cellular repair and restoration
    - products of oxidative stress build up
  4. evolutionary protection from predators
    - stay still, quiet, out of sight during the night when you’re vulnerable
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2
Q

Sleep requirements

A

depends on age

  • new born most sleep 14-17hrs
  • young adult 7-9hrs

variations between people
- more or less may be ok

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3
Q

how much do people actually sleep?

A

> 60% get less than 7hrs

> 30% get recommended

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4
Q

reasons for low sleep?

A

low priority
- too busy

sleep apnea (increasing)
- common with obesity
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5
Q

consequences of sleep deprivation

A
  • fatigue, lethargy. lack motivation
  • moodiness, irritability
  • creativity, problem solving
  • stress coping
  • immune system
  • concentration, memory
  • motor skills, more accidents
  • decision making
  • weight gain
  • heart disease and insulin resistance
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6
Q

top self reported sleep related difficulties

A
  1. concentration
  2. remembering
  3. working on hobbies

etc

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7
Q

low sleep requirement gene

A

DEC2 mutation

  • over expression sleep more
  • deletion sleep less

(mouse study)

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8
Q

people with DEC2 mutation

A

under expression / deletion –> require less sleep

  • faster metabolism
  • leaner
  • healthier overall

more “effecient” sleepers (maybe)

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9
Q

sleep cycle graph

A

Wake
REM
Non-REM
- 4 stages (light -> deep)

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10
Q

Metabolic processes during wake and sleep

A

wake

  • cortisol spike
  • catecholamine spike
  • insulin secretion
  • FA uptake and oxidation
  • glycolytic metabolism

sleep

  • melatonin spike
  • temp drop
  • growth hormone spike
  • leptin secretion
  • glucagon secretion
  • mitochondrial biogenesis
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11
Q

Vicious cycle of sleep and obesity

A

lack of sleep

  • decreased motivation
  • disrupted metabolism
  • hormonal changes
  • more time awake to eat
  • ** cause obesity

obesity

  • sleep apnea and other sleep disorders
  • depression and anxiety
  • chronic inflammatory state (leads to change in hormones)
  • ** cause lack of sleep
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12
Q

Study: weight gain and time spent sleeping

- women over 16 years

A

started heavier and gained more weight

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13
Q

childhood sleep and adult BMI

A

1hr reduction in sleep as child

– 50% increased risk of obesity at 32yr

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14
Q

% of people reporting insomnia increased

A

BMI

leisure time physical activity

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15
Q

sleep and appetite

- 2d with 4hr sleep vs 10hr sleep

A

lack of sleep increased appetite

  • decreased leptin
  • increased ghrelin
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16
Q

sleep and food choices

A

greater % wanted higher fat food choices
- need more energy while awake longer

study

  • 23 lean subjects
  • controlled for sleep
  • list of 80 foods, selected ones they desired
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17
Q

energy conservation during sleep

A

10% max (small)

E = BMR + thermic effect of food + physical activity

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18
Q

insomniacs and mental health

A

10x depression
17x anxiety

  • diseases cause either insomnia or oversleeping
  • ** viscous cycle
19
Q

why is lack of sleep so detrimental

A

less time spent in deep restorative sleep

20
Q

sleep and cognitive recognition and negativity

A

40% reduced recognition of words

  • forgot 50% positive words
  • only 20% negative words

negativity

21
Q

sleep and IR

A

whole body - 16% decrease
adipose - 30% decrease

study
4days of 4hr sleep vs 8hr sleep

22
Q

sleep and immune function

A

more antibodies produced during sleep

study

  • hep A shot
  • kept wake vs sleep
23
Q

shift workers

A

increased incidence of coronary heart disease

24
Q

daylight savings

A

1hr sleep huge difference

increased myocardial infarctions
- 7 days following forward (spring)

decreased myocardial infarctions
- 7 days moving back (fall)

25
Q

OSA

A

obstructive sleep apnea

  • soft palate drops to block airway
  • intermittent and repetitive cessation of breathing
  • decreased blood O2 during sleep
  • fragmented sleep
  • decrease REM and slow wave NREM sleep
  • viscous cycle
26
Q

OSA risk factors

A

obesity

>50% T2D

27
Q

OSA treatment

A

CPAP

- continuous positive airway pressure

28
Q

too much sleep

A

increased disease risk (chronic scenario)

- usually masks existing diseased

29
Q

the body’s internal clock

A

circardian rhythms

  • nerve cells hypothalamus
  • suprachiasmatic nucleus (SCN)
30
Q

SCN function

A

suprachiasmatic nucleus in hypothalamus

  • produces melatonin
  • pineal gland
  • controlled by light
31
Q

light and sleep

A

melanopsin receptors in eye sense light

  • transmit signal to SCN (suprachiasmatic nucleus)
  • prevents pineal gland from producing melatonin

blue light worst

32
Q

first and second sleep

A

used to sleep 2 ~4h
- seperated 1-2hr of quiet time

dark room 14hr per day for 4 weeks
- returned to this sleep schedule

33
Q

napping

A

20min

  • stages 1 and 2
  • havent reached deep sleep yet
34
Q

social jet lag

A

diff between body’s sleep and life
- work and school

body clock vs social clock
- dependent on chronotype

35
Q

exercise and sleep

A

vigorous is best

  • physical exhaustion
  • morning is better vs evening
36
Q

foods that help sleep

A

meats and dairy, complex carbs, cherries

  • tryptophan
  • increase seritonin ==> increase melatonin
37
Q

NSRED

A

nocternal sleep related eating disorder

38
Q

caffiene

A

antagonizes adenosine

  • 15mins
  • 6.5hrs length
39
Q

alcohol

A

reduced REM sleep

- shorten latency but reduce quality

40
Q

smoking

A

stimulant
withdrawal during sleep
sleep apnea risk factor

41
Q

weed

A

reduce chronic pain
- useful with illness

lethargy and lack of motivation

42
Q

technology

A

blue light

43
Q

insomnia treatments

A 
sleep hygeine practices
prescriptions
- benzodiazepines (valium)
- non-benzodiazepine hypnotics (lunesta
OTC (zzquil)
natural (melatonin)

sex

  • men mostly
  • prolactin and oxytocin release

Nutr 4210 (16 decks)

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