Exercise and Sleep Flashcards
What is Sleep Latency?
Time taken to fall asleep
What is sleep efficiency?
The percentage of time spent in bed asleep (sleep time/time in bed * 100)
What is sleep quality?
The subjective experience of sleep
What is REM sleep?
Rapid Eye Movement Sleep
Define sleep.
A period of restorative immobility of greatly reduced responses; A dynamic process showing distinctive electrophysiological structure or ‘architecture’
What are the 4 theories of the function/purpose of sleep? give reference
Adaptation Theory Energy Conservation Theory Inactivity Theory Brain plasticity theory (Siegal 2005)
What is the adaptation theory of sleep?
Sleeping is a period of time for growth and repair
What is the energy conservation theory of sleep?
Lower metabolism during sleep helps to conserve energy
What is the inactivity theory of sleep?
You are less likely to die or be in danger if you are not moving. Increased chance of survival through decreased exposure to external risks
What is the brain plasticity theory of sleep?
Sleep allows for regeneration of synapes
What do we know about what happens when we don’t sleep? Give reference
Siegal 2005:
- Sleep deprivation leads to impaired immune function, alterations in metabolism and hormonal responses
- Sleep rebounds when it is restricted or lost and intrudes in waking time
- Recovery sleep reverses these impairments
Through what method is sleep measured, and what are components of that method?
Polysomnography (PSG)
- EEG Brainwaves
- EOG Eye Movement
- EMG Muscle Activity
What is actigraphy?
Where a device that measures movement and light intensity to estimate sleep patterns
What is a commonly used questionnaire to gain an appraisal of sleep quality?
PSQI: Pittsburgh Sleep Quality Index
What is good sleep quality according to the National Sleep Foundation 2017?
- Spending more than 85% of time spent in bed asleep
- Falling asleep in 30 minutes or less
- Waking up no more than once per night
- Being awake for 20 minutes or less after initially falling asleep
What is the American Academy of Sleep Medicine 2014 definition of Insomnia?
- Difficulty maintaining or initiating sleep despite adequate opportunity
- Non-restorative sleep
- Together with impaired daytime functioning
- More than 3 times a week for a month
Do things like sleep trackers on fitbits work to assess sleep?
No
What is Borbély 1982’s two process model for sleep regulation?
Sleep propensity is:
- Linearly Dependent on the preceding duration of wake
- Controlled by a pacemaker that varies over a 24h cycle
What physiologically occurs in the brain during sleep homeostasis? Give reference
-Adenosine builds up in the basal forebrain during wake
-Ventrolateral preoptic nucleus (VLPO) produces wake-inhibiting neurotransmitters
Schwartz and Roth 2008
What did Leeder et al 2012 find about sleep duration in elite sport?
-All athletes slept less than controls. Rowing slept the least (6.4h) compared to canoeing, diving and speed skating
What did Leeder et al 2012 find about time to fall asleep?
All athletes took longer to fall asleep than non-athletes, but rowers took the least time out of athletes compared to canoeing, diving and speed skating
What is the physiology behind the circadian rhythm?
- Light enters the eye which sends a signal to the suprachiasmatic nucleus (SCN) or ‘body clock’
- SCN is responsible for controlling circadian rhythm
What did Petit et al 2014 find about circadian rhythm and sleep efficiency in elite sport?
Above 90% sleep efficiency in normal conditions, but below 85% sleep efficiency when sent to bed 5 hours early
Explain the role of the arousal system in waking
- The ascending reticular activating system promotes cortical arousal (wake)
- Composed of two branches of neurons
- Wake-promoting neurons fire ‘uniquely’ to achieve sustained arousal
What did Drake et al 2004 find about the relationship between sleep reactivity and sleep latency?
- Lower sleep reactivity and lower sleep latency
- Higher sleep reactivity had higher sleep latency
What did Silva and Paiva 2016 find about the relationship between level of sport competition and sleep quality?
Top ranked gymnasts had higher PSQI score than bottom ranked
What did Leger et al 2008 find out about the relationship between sleep and final placing in a long distance sailing race?
Final ranking in the race was related to sleep management strategy. The winners of the race “banked” sleep by sleeping more before the race
What did Juliff et al 2015 find out about the difference in sleep disturbance between individual and team sports prior to London 2012 Olymics?
-Far more individual athletes reported disturbed sleep compared to team athletes
What did Lastella et al 2014 find about the relationship between sleep duration and the training onset time?
The later training started the longer sleep is
What did Gupta et al find about the impact of sleep restriction on sleep efficiency?
Mild sleep restriction lead to improvements in post intervention sleep efficiency with no change in sleep time
