324 - sleep Flashcards
main structure in sleep: basal forebrain
releases adenosine, which supports sleep drive
what blocks adenosine
caffeine
main structure in sleep: hypothalamus
receives information from the eyes regarding light exposure to help determine sleep schedule. Secretes hypocretins which promotes both wakefulness & rapid eye movement (REM sleep)
main structure in sleep: pineal gland
secretes melatonin which helps the body regulate a sleep cycle that correlates w/ day and night cycles
main structure in sleep: thalamus
relays sensory info to the cerebral cortex for conversion from short to long term memory, this occurs during rem sleep
main structure in sleep: amygdala
processes emotion and is most active during REM sleep
main structure in sleep: brain stem
communicates transitions between sleep and wake times with the hypothalamus. during sleep (along w/ the hypo) chemicals are produced that reduce arousal centers and send signals to relax muscles keeps body still and asleep
physiological changes w/ adequate sleep
-heart rate decreases by 10-20
-respirations decrease
-body temp decreases
-blood pressure decreases
-muscle tone is diminished
psychological changes w/ adequate sleep
-harmless discharge of emotion
-building of mental and emotional resilience
-dreaming
-creations of memories
-memory consolidation
physiological changes w/o adequate sleep
increased risk of developing diabetes, CVD, obesity, depression, htn, heart attacks
psychological changes w/o adequate sleep
-decreased ability to concentrate
-difficulty making decisions
-decreased PA
-increased irritability
-increased risk for developing mental illnesses
what interval does NREM and REM sleep typically alternate in
90 minute intervals (3 NREM, 1 REM)
NREM 1
-light level
-VS & metabolism slows down
-easy arousal by stimuli
-feeling of drowsiness
-lasts a few minutes
-“resting my eyes”
NERM 2
-relaxation increases
-sleep becomes deeper
-snoring can occur
-relatively easy arousal
-physiological functions continue to slow
-small muscle jerks
-10-20 minutes
NERM 3
- deepest stage of sleep (slow or delta wave)
- difficult arousal
-muscles relaxed
-vital signs decrease w/ regular rhythms - restorative processes occur (growth hormone released)
-time spent is based on how long singe last sleep
-lasts 30-60 mins
REM
-vivid, colorful dreaming
-starts approx 90 mins after sleep is initiated
-autonomous response causes rapid eye movements, fluctuating HR & respirations and increase BP
-muscle tone decreases
-gastric secretions increased
-very difficult arousal
-duration of REM sleep increases w/ each sleep cycle and averages 20 mins
is NREM or REM sleep essential for survival
NREM
when can sleep walking occur
NREM 3
what functions of the human body are impacted by the circadian rhythm
sleep, digestion, body temp, endocrine function
what type of snack can promote relaxation before bed
complex carbs
secondary sleep disorder
a sleep disorder resulting from a primary disease process like heart failure, COPD, pain and gastric reflux
which symptoms caused by low estrogen may interfere with a women’s sleep
night sweats and daytime fatigue
benefits of sleep
-reduce stress
-reduces inflammation
-boosts immune system
-greater athletic performance
-better productivity & concentration
-prevents depression
what suppresses REM sleep
-opioids / narcotics
-stimulants
-benzodiazepines
-antidepressants
-alcohol
-smoking
Sleep Disorders: insomnia
-most common disorder (esp women and depressed)
-experience excessive daytime sleepiness & insufficient sleep quality / quantity
- transient insomnia is associated with stress
Sleep Disorders: sleep apnea
-a disorder where breathing is repeatedly interrupted
-frequent pauses 10secs to 2 minutes
-many not diagnosed or treated
-types: obstructive, central, mixed
complications of sleep apnea
-daytime fatigue
-HTN & <3
-DM
-metabolic syndrome
-comps w/ meds & surgies
-liver problems
-sleep deprived partners
Narcolepsy
-chronic sleep disorder characterized by overwhelming daytime drowsiness & sudden attacks of sleep
-difficult to stay awake for long periods
-type 1 w/ cataplexy, type 2 w/o
- no cure
risk factors of narcolepsy
age and family history
narcolepsy complications
-public misunderstanding
-interference w/ intimate relationships
-physical harm
-obesity
Sleep Disorders: sleep deprivation
-decrease in quality or quantity of sleep and/or inconsistency in sleep
-amount of sleep varies for individuals
-1 in 5 adults do not get 7-8 hr of sleep per night
Sleep Disorders: parasomnias
-more common in children (more serious in adults)
-nocturnal enuresis, body rocking, bruxism
-confusional arousals
-sleep walking
-night terrors / nightmares
common symptoms of shift work sleep disorders
insomnia, excessive sleepiness, difficulty concentrating, headaches, lack of energy
consequences of shift work sleep disorder
increased likelihood of accidents & work related errors, irritability & mood problems, difficulty coping, & impaired social functioning
Sleep Disorders: restless leg syndrome
-uncontrollable urge to move legs
-moving eases the unpleasant feeling temporarily
-can begin at any age but worsens with age
symptoms of restless leg syndrome
-unpleasant sensations in legs & feet
-relief after movement
-worse in the evening
-nighttime leg twitching
risk factors for restless leg
-peripheral neuropathy
-iron deficiency
-kidney failure
-spinal cord injuries
lifestyle changes for restless leg
-baths/massages
-warm compress or cool
-good sleep habits
-exercise
-foot wrap
sleep history to be obtained
-characteristics of sleep problems
-usual sleep patterns
-bedtime routines & environment
-physical and psychological illness
-current life events
