Chapter 4 Flashcards
Most adults need between __ and __ hours of sleep every night
to function well and to maintain optimal health.
7;9
__% Canadians sleep 6 to 7 hours each night. __% Canadians sleep < 6 hours each night. So about __ Canadians regularly get less sleep than they need.
20;6;¼
What happens if we don’t get enough sleep?
- Irritability
- Depression
- Impaired memory and learning
- Efficiency/productivity drops
- Impaired concentration
- Accidents and mistakes
- Weakened immunity
- Weight gain and diabetes II
- Cardiovascular disease
- Shortened lifespan
Insomnia
The inability to sleep properly.
What are the benefits of restorative sleep?
- Better learning
- Better remembering
- Better metabolism
What is the correlation between sleep and self-regulation?
- 5 days good sleep preceded increased self-regulation.
- Enhanced self-regulation preceded improved sleep behaviours.
- Bidirectional relationship.
- Poor sleep reduces resistance to temptation to engage in unhealthy behaviours (Eg. smoking, drinking, junk food, inactivity, etc.).
What are the five stages of the sleep cycle?
Stage 1(Alpha/theta)
Stage 2 (Theta)
Stage 3 (Deep sleep, theta/delta)
Stage 4 (Deepest sleep, delta)
REM (Stage 5) (Rapid eye movement, dreams)
Stage 1(Alpha/theta)
We begin to tune out the sounds around us, although we are easily awakened by any loud sound.
Stage 2 (Theta)
Breathing and heart rates even out, body temperature drops, and brain waves alternate between short bursts called sleep spindles and large K-complex waves.
Stage 3 (Deep sleep, theta/delta)/Stage 4 (Deepest sleep, delta)
Blood pressure falls, breathing slows, and body temperature drops even lower. These two phases are the most important phases for restoring energy, strengthening the immune system, and prompting the body to release growth hormone.
REM (Stage 5) (Rapid eye movement, dreams)
Eyes dart back and forth, breathing and heart rate flutter, and we often dream vividly. This stage is believed to be important for consolidating memories, solving problems from the previous day, and turning knowledge into long-term memories.
What is the correlation between sleep and substance use?
- Approx 70% seeking addiction treatment report sleep problems.
- Sleep problems predict relapse but the relationship seems to be bidirectional.
- Alcohol, psychoactive drugs and even psychotropic meds cause sleep disruption, especially in sleep architecture.
Turn off all screens and disengage from all devices at least __ hour(s) before bedtime.
1
Digital media use in the __ hour(s) before bedtime is associated with sleep variables in university students.
2
