Chapter 7 Sleep Flashcards
What is the definition of sleep?
A biological state characterized by an inaction of body and mind, relaxation of muscles, suspension of consciousness, typically occurring for several hours during the night period, with eyes closed. [AA]
The circadian rhythm helps coordinate the body, linked with times of the day. What actions are they linked to?
Rest, action, fasting or feeding
Circadian rhythm will control factors of the body, which ones?
(6)
Body temperature - most important
Blood pressure
Respiration rate
Hormones
Enzymes
Organ functions
The circadian rhythm takes ________ cues on a __ hour basis
External cues
24 hour
Circadian rhythm covers which time period?
24 - 28 hour cycle (average 25)
What is the name for the window In which we have the best sleep?
Window of circadian low
In what period (related to circadian rhythm) is an individuals performance
The period of circadian low
The 5 stages of sleep, including REM sleep are:
Stage 1
Drowsiness
Stage 2
Light sleep
Stage 3
Moderate to deep sleep
Stage 4
Deep (slow wave) sleep
REM sleep
We sleep through sleep stages. At what rate do these process through the night
Cycles repeat at a steadily increasing rate.
Is REM light or deep sleep?
Deep
Sleep debt / deficit is caused and fixed by?
What are sleep credits and how do they work, what are they worth?
1 hour of sleep is 2 credits
1 hour of being awake is minus 1 credit
Maximum credit is 16
Lack of sleep causes: (4)
Degradation of physical and mental performance
Loss of concentration
Slower reaction times
Increased risk of accidents
Jet lag aka
Circadium dysrhythmia
Jet lag aka
Circadium dysrhythmia
Time zone adjustment technique
Time in new zone:
<24hours
24hours
>24 hours
<24 hours - Stay in home time zone
24 hours - Nap on arriving, nap before departure
>24 hours - Adjust to new time zone ASAP
