Chapter 11 Exam Flashcards
Understanding the Importance of Sleep
Fatigue is the state of feeling very tired, weary, or sleepy resulting from insufficient sleep, prolonged mental or physical work, shiftwork, or extended periods of stress or anxiety.
Over 50% Canadians reported trouble falling asleep or staying asleep (Robillard et al., 2021).
Approx 25% Canadians work shiftwork. Mental, physical, and social impacts of shiftwork can be damaging.
See Figure 11.2 and FYI Sleep Statistics.
Physical and mental benefits of sleep affect:
Energy, memory conservation, immunity, body regulatory function, hormonal regulation.
Sleep deprivation (sleep deficit or sleep debt).
Dr. Matthew Walker – sleep debt video
How Does the Sleep Cycle Work?
Four stages of sleep
N1 – Interim between consciousness and sleep.
N2 – Heart rate slows, eyes become unresponsive.
N3 – Deep sleep, profound state of unconscious, body repairs.
REM – Dream stage, increased breathing, HR and BP.
Effects of Shiftwork on Sleep
Humans are diurnal beings.
Sleep-wake cycle most well-known circadian rhythm is set by light and darkness.
Working a night shift interrupts circadian rhythm – forces you to be awake when you should be asleep.
Chronotypes: Morning, Evening, Intermediate.
Shift Schedules
2 typical types of shift schedules:
8-hour shifts (day, afternoon, night)
12-hour shifts (day, night)
Fixed shifts
Least disruptive to circadian rhythms; hard to switch.
Rapidly rotating shifts
Keeps circadian rhythm day-oriented; affects alertness.
The Effects of Shiftwork
Majority of world focused on daytime hours.
Can miss significant social activities with family and friends.
Some benefits to four consecutive work-free days for scheduling activities.
Reduction of sleep time
Micro-sleeps
Sleep-impaired (associated with accidents)
Reduced melatonin production
Increased risk of chronic disease and obesity
The role of light
Seasonal Affective Disorder (SAD)
Impact of Shiftwork on Health
Sleep Disorders:
Insomnia
Shiftwork disorder (see text for symptoms)
Narcolepsy
Restless legs syndrome (RLS)
Sleep apnea
Cancer risks
Diabetes risks
Reproductive risks
Metabolic disorders
Mental health issues
Making the Best of Shiftwork
Importance of breaks while on duty
Stay active
Keep healthy relationships
Eat nutritious food
Develop and maintain healthy sleep habits
Healthy Sleep Tips
Use relaxation techniques (see stress chapter for more ideas).
Keep a regular bedtime routine and sleep schedule.
Make your bedroom a sleep-friendly zone.
Find ways to cope with noise.
Learn your own circadian rhythm and sleep cycle to get a better quality sleep.
Learn to nap effectively.
