4: KKDP 9 Changes to the Sleep Cycle

Question 1

Circadian phase disorder:

Answer 1

A group of sleep disorders involving sleep disruption that is primarily due to a mismatch between an individual’s sleep-wake patterns and the pattern that is desired or required by the external environment.

Question 2

Circadian Phase Disorder caused by (1):

Answer 2

Intrinsic factors (caused by the body) - Medical conditions and age related sleep wake shifts

Question 3

Circadian Phase Disorder caused by (2):

Answer 3

Extrinsic factors (caused by the environment) - Shift work or travel changes

Question 4

Circadian phase disorder symptoms:

Answer 4

• Difficulty falling asleep
• Waking frequently through the night
• Tiredness during the day
• Untreated can lead to sleep deprivation

Question 5

First Circadian Disorder:

Answer 5

Sleep Wake Cycle Shift in Adolescents

Question 6

Sleep-Wake Cycle Shift:

Answer 6

A period of high sleep disturbance for adolescents

Question 7

Adolescents optimal sleep:

Answer 7

9 hours on average

Question 8

Biological reason:

Answer 8

Delayed release (1-2 hours) of Melatonin and cortisol compared to when they were children. Thus wakefulness is also delayed.

Question 9

Psychological reasons:

Answer 9

Adolescents like to exert their own independence, and it is common opinion early sleepers are ‘childish’

Question 10

Social reasons:

Answer 10

Increased demands on time for socialising and school. School wakes up adolescents before they can get optimal sleep.

Question 11

Effects:

Answer 11

• Insufficient sleep
• Sleep debt
• Lethargy/Fatigue
• Difficulties managing behaviours

Question 12

Shift Work:

Answer 12

Involves work outside the period of a normal waking day.

Question 13

Problem with shift work:

Answer 13

It disrupts the normal sleep-wake cycle, as it conflicts with our natural body clock, forcing people to be awake when they should be sleeping.

Question 14

Symptoms of Shift Work:

Answer 14

• Difficulty falling asleep during the day

- Insomnia, chronic sleep deprivation and excessive sleepiness

Question 15

Effects of Shift Work on the Sleep Wake Cycle:

Answer 15

• Distorted Sleep Timing
• Poor sleep quantity and quality
• Sleep deprivation

Question 16

Jet Lag:

Answer 16

Shifting to a new time zone results in a mismatch between our internal circadian biological clock and the external environment.

Question 17

Jet Lag occurs:

Answer 17

Because travel is quick, and our sleep-cycle remains aligned to the environmental time cues of the home time because there has been insufficient time to adjust to the time cues.

Question 18

Why is travelling east worst?

Answer 18

Travelling in an easterly direction does not follow the sun, thus it is opposite to the environmental day-night cycle, so there is a greater mismatch between the circadian sleep-wake cycle of the external environment.

Question 19

Effects of Jetlag:

Answer 19

• Difficulties initiating or maintaining sleep
• Excessive sleepiness
• Feelings of ‘malaise’; ‘not feeling right’

Question 20

Minimising Jet Lag 1:

Answer 20

Start adjusting to the new time zone before you leave

Question 21

Minimising Jet Lag 2:

Answer 21

Avoid stimulants such as coffee

Question 22

Minimising Jet Lag 3:

Answer 22

Don’t sleep during the day