chapter 4 Flashcards
4 stages of sleep determined by
unique electrical activity in the brain
device used to monitor brain activity
EEG
NREM stages
N1, N2, N3
N1
transition to sleep
hear or see things
visual images
sensation of falling
muscle twitch
N2
harder to awaken
sleep spindles rapid activity
K-complexes suppress corical arousal
HR slow, body temp drop
N3
deep sleep
most restorative
hard to wake, confused if woken
sleep talk and walk
need it to feel rested
what stage does sleep talking and walking happen in
N3, deep
REM sleep
eyes move rapidly
muscles paralyzed
vivid dreaming
REM brain waves similar to
alpha
sleep cycle goal per night
4-5
sleep cycle
N1–>N2–>N3–>N2–>REM–>N1
___ mins to complete sleep cycle
90
slow wave periods (N3) are longer in the
beginning go sleep
REM periods longer before
waking
circadian rhythm
sleep and wake pattern coordinated by the brains master internal clock
brains master internal clock
suprachiasmatic nucleus (SCN)
Zeitgebers phenomena
light, exercise, and eating can influence and reset the body master clock
light has a direct connection to the SCN via
specific eye cells to signal
important signal to wake
light
when light diminishes, ___ produces
melatonin
melatonin
hormone that helps control sleep and wake cycles and circadian rhythms
habits that interrupt our natural rhythm
light exposure close to bedtime
large meal close to bedtime
exercise close to bedtime
tactics to reset jet lag
sunlight export, exposure, breakfast in AM
homeostatic sleep drive
pressure that builds throughout the waking hours
homeostatic sleep drive promotes
onset of sleep
homeostatic sleep drive related to a build ip of
adenosine in the bbrain
___ clears adenosine
sleep
____ binds to adenosine receptors blocking activation
caffeine
time in each stage changes with age: N3 amounts
children
teens
older adults
high
decrease
short
women have fewer disruptions of ___ sleep
N3
women have more reports of
sleeplessness and insomnia
men have more
snoring
sleep apnea
involuntary pauses in breathing during sleep
sleep directly influences
mood, creativity, learning, immune fxn, longevity
sleep issues are often present with
depression
risk for depression ___ with insomnia
rises
neurochemical changes from poor sleep increase vulnerability to
mood disruption and disorders
better sleep may help prevent
mild cognitive impairment and dementia
fluid clearance system in the brain
glymphatic system
the fluid clearance system in the brain operates more efficiently with
good sleep
_____enhances athletic ability
better sleep and adhering to a sleep schedule
growth hormone and testosterone levels ____ with better sleep
improve
poor sleep can increase risk of developing body pain and
lower pain threshold
poor sleep can ___ impact appetite
negatively
poor sleep ___ affect glucose regulation
negatively
sleep apnea is linked to
HTN, problems with glucose regulation
can you catch up on sleep
no
signs of sleep debt
difficulty walking, ability to fall back asleep later in the morning, grogginess, tendency to fall asleep while reading or watching a movie
3 steps to improve sleep hygiene
address current habits
identify sleep disruptors
plan for improved sleep
sleep distruptos
factors that interfere with the ability to fall or stay asleep
common physical disruptors of sleep
sleep apnea
reflux
nasal congestion, cough
need to urinate
anxiety, stress
pain
common environmental disruptors
bedroom conditions, caffeine
insomnia
inability to fall or stay asleep
considered chronic insomnia if
sleep disruption occurs at least 3 night per week and lasts at least 3 months
insomnia intervention and treatment
address disruptors, circadian rhythm
stable sleep routine
restless leg syndrome
feeling of discomfort or body tension, often affecting the legs
simple measures for RLS
more exercise, avoid caffeine, stretch before bed, ensure appropriate iron levels
involuntary, repeated interruption of normal breathing during sleep
sleep apnea
sleep apnea caused by
blocked airways, faulty brain signaling
most common disruptor of sleep
sleep apnea
narcolepsy
rare neurological disorder characterized by overwhelming urge to sleep while driving, working, or eating
narcolepsy caused by
gene mutation, not hereditary
narcolepsy: after sleep, the ____ lingers
paralysis of REM
cataplexy
sudden loss of muscle control, may cause slurred speech, jaw drop, legs buckle
