8 - Sleep Flashcards
What are the popular sleep assumptions?
- Sleep is unstructured 2. We need 8 hours a night 3. Dream content is meaningful 4. Sleep disorders are rare 5. Sleep deprivation is harmful to health
What is ‘sleep insufficiency’ classed as?
Less than 7 hours
How many US adults don’t get enough sleep?
1 in 3
What are the chronic health problems of lack of sleep?
Diabetes, heart disease, mental health, lost productivity, obesity
Who produced a report on the attractive market of sleep?
McKinsey
What 3 factors did McKinsey take into consideration when producing his report?
Ambience organisation (bedroom furniture, mattress etc) Routine modification (books, meditations, smart alarm clocks etc) Therapeutic treatment (surgery, over counter sleep aids etc)
What is the sleep staircase?
Basic architecture –> episodes of rapid eye movement sleep
Stage 3 and 4 are ‘deep sleep’
What is ‘core sleep’?
- Necessary, about first 5 hours
- Most of deep (stage 3 and 4) sleep
- Half of REM sleep
What is ‘optional sleep’?
- Next 2+ hours
- Mostly stage 2 and 1 (light sleep)
- Not necessary
- Light sleep/dreaming (REM)
- Easily woken
What stages of the sleep staircase are heavy/light sleep?
Light –> Stages 1 and 2
Deep –> Stages 3 and 4
What is REM?
Rapid Eye Movement
- Body paralysed, eyes moving and dreaming, cycle every 60-90 minutes
What was Bunker’s sleep study? Who was it by?
Took away light, day and time to observe sleeping patterns - Wever
What did Bunker’s sleep study find?
Circadian rhythm –> Sleep/wake pattern revolves around 25 hours, not 24. Easier to extend day than shortern it (sleep late vs wake early)
What is a circadian rhythm?
A natural, internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours
How do sleeping patterns change with age?
- Foetus –> mostly REM
- Baby –> 16 hours/day sleeping
Time in REM and borders between sleep/wake decrease with age
Over 40, less time in REM and stage 3/4 (deep) sleep, less refreshed
What are the key developmental changes in sleep?
- Reduction in sleep time
- Early reduction in REM
- Later reduction in stages 3 and 4
How do these sleep changes with age benefit parasomnia (sleep walk, night terrors)?
Parasomnias only in stage 3/4 (not REM b/c REM = paralysed)
What is UK mean sleep duration?
7.75 hours sleep
How are dreams and REM connected?
Dreams not exclusive to REM but REM dreams are:
- 2x more likely
- 6x longer and more vivid
What was Sigmund Freud’s 1900 interpretation of dreams?
‘Wishes suppressed during the day assert themselves in dreams’
What is lucid dreaming?
A dream during which the dreamer is aware that they are dreaming
How many people does insomia affect?
30% of population (1/3 severe)
How may prescriptions for hypnotics in UK (2011)?
15.3m
Why is insomia not normally primary reason for GP visit?
2ary to another problem e.g depression (become a symptom itself)
What are features of insomnia?
Delayed sleep onset, disturbed sleep, earning morning waking
What are causes of insomnia?
Psychological problems (depression, anxiety)
Medical disorders (pain)
Social environment (alcohol, drugs)
What are approaches to insomnia treatment?
- Hypnotic drugs
- Sleep education
- Sleep hygiene
- Dealing with tension/thoughts (relaxation/cognitive techniques)
What is nacrolepsy?
Long-term neurological disorder that involves a decreased ability to regulate sleep-wake cycles
- Impaired quality of life
- Sleep attacks (overwhelming sleepiness)
- Cataplexy (paralysis of voluntary muscles)
- Vivid sleep-onset dreams
What is cataplexy?
Sudden onset of loss of muscle movement, triggered by strong emotions so narcoleptics avoid strong emotions
What is sleep paralysis?
Conscious, eyes open, unable to move, hallucinations
- On going to sleep or on waking
- REM sleep intrusion
Caused by sleep disruptions (jet lag, shiftwork)
What was Randy Gardner’s sleep study?
Effects of sleep deprivation
- 264 hours (11 days) without sleep
- Day 2 - difficulty focusing eyes
- Day 5 – irritable, uncooperative, memory lapses, problems concentrating
- Day 9 – fragmented thought patterns, blurred vision, major memory lapses
What was Randy Gardner’s theory for recovery sleep?
Night 1 – extra 6.75 hrs
Nights 2 & 3 – extra 4 & 2.5 hrs
Regained 24% total lost sleep
- 7% stages 1 & 2
- 68% stage 4
- 53% REM
What part of body does sleep deprivation most effect?
Cortical functions
What is ultraradian rhythm?
Biological rhythm less than 24 hours
