Chapter 9: Sleep Habits And Wellness Flashcards
Causes of Sleep Deprivation
Academic Life, Work
Effects of Sleep Deprivation
General Fatigue
Emotional Irritability
Cognitive impairment
Physical impairment
Psychosis
Death
General Fatigue
Feeling of drowsiness and lack of energy
According to one study, in less than a century there has been nearly 60% increase in the number of people who report feeling tired in the morning and sluggish throughout the day
One study indicated that with just one additional hour of sleep, alertness increased by approximately 25%
Emotional Irritability
People with sleep deprivation are more prone to depression, irritability, anger, frustration, and anxiety
Though many people do not realize it, moods and emotions have a crucial physical component
Cognitive Impairment
In a study of 15 potential factors that affect college students’ grades, investigators reported two of the top five were directly related to sleep
-Previous academic achievement
-Class attendance
- Sufficient sleep
-Night outings
-Sleep quality
Physical Impairment
-Slows reaction time
-Lowers core temperature
-Diminishes muscle strength
-Decreases Cardiorespiratory endurance
-May be connected to heart failure
Psychosis and Death
-Political, military, and religious groups have long used sleep deprivation as a means of brainwashing and torture
-Severe sleep deprivation can lead to mental illness and, in extreme cases, death
Process of Determining Your Individual Sleep Requirements
-Establish a regular bedtime
-Sleep until you wake up (make sure no one disturbs you)
-Over time, your sleep debt is paid back, and then you will find that you’ll start waking up approximately at the same time each morning
How to Improve Quality of Sleep
-Establish a consistent sleep schedule
-Get regular exercise
-Establish a bedtime ritual
-Create a quality sleeping environment
-Invest in quality products when it comes to purchasing a mattress, sheets, and pillows
X
One cannot learn to function normally with one or two fewer hours of sleep
Common Sleep Problems
-Insomnia
-Obstructive sleep apnea
-Restless leg syndrome
-Narcolepsy
Sabbath Around the World
Monday = Greek
Tuesday = Persian
Wednesday = Assyrian
Thursday = Egyptian
Friday = Turkish
Saturday = Jewish
Sunday = Christian
X
90% of college students report to feeling fatigued throughout the day
X
1/3 Workers say their schedules do not let them have a good sleep schedule
Sleep deprivation
(30 hours) The lack of adequate sleep. The problem occurs when these occasional events become regular. People are often unaware that they are sleep deprived
Chronic sleep deprivation
Occurs when one consistently does not get sufficient sleep. Although the level of deprivation may be relatively minor (30 to 60 minutes per night), scientists now know that accumulated sleep deficits have major consequence’s on one’s emotional, mental, and physical well-being
Sleep debt
Deficits accumulate to form a “sleep debt.” Grace period typically between 25 to 30 day periods where they can pay back their sleep with no penalty.
X
Approximately 46% of adults use an alarm clock to wake up 4-7 days a week
Drowsy drivers
The U.S National Highway Safety Administration estimates that approximately 100,000 accidents, 71,000 injuries, 15,000 deaths, and $12.5 billion in monetary losses per year are directly attributable to drowsy drivers
Top five factors that affect college student’s end of semester grades
1.) Previous academic achievement
2.) Class attendance
3.) Sufficient sleep
4.) Night outings
5.) Sleep quality
X
During his eight-day sleep deprivation, Peter Tripp’s only sign of physical impairment was a core temperature drop
Fatal familial insomnia
A rare hereditary disease that completely eliminates the ability to sleep. The disease is incurable and leads to a coma and eventually death
Sleep-wake homeostasis
When you have been awake for a long time ^ tells you that a need for sleep is accumulating and that it is time to sleep
A circadian biological clock
Also called a circadian rhythm, an internal cycle lasting approximately 24 hours. The term circadian comes from the Latin circa, meaning around, and form, meaning day. It dips and rises at different times of the day, an adult’s strongest sleep drive generally occurs from 2AM to 4AM in the morning and from 1PM to 3PM in the afternoon.