Exercise and Sleep

Question 1

What is Sleep Latency?

Answer 1

Time taken to fall asleep

Question 2

What is sleep efficiency?

Answer 2

The percentage of time spent in bed asleep (sleep time/time in bed * 100)

Question 3

What is sleep quality?

Answer 3

The subjective experience of sleep

Question 4

What is REM sleep?

Answer 4

Rapid Eye Movement Sleep

Question 5

Define sleep.

Answer 5

A period of restorative immobility of greatly reduced responses; A dynamic process showing distinctive electrophysiological structure or ‘architecture’

Question 6

What are the 4 theories of the function/purpose of sleep? give reference

Answer 6

Adaptation Theory
Energy Conservation Theory
Inactivity Theory
Brain plasticity theory
(Siegal 2005)

Question 7

What is the adaptation theory of sleep?

Answer 7

Sleeping is a period of time for growth and repair

Question 8

What is the energy conservation theory of sleep?

Answer 8

Lower metabolism during sleep helps to conserve energy

Question 9

What is the inactivity theory of sleep?

Answer 9

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

Question 10

What is the brain plasticity theory of sleep?

Answer 10

Sleep allows for regeneration of synapes

Question 11

What do we know about what happens when we don’t sleep? Give reference

Answer 11

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

Question 12

Through what method is sleep measured, and what are components of that method?

Answer 12

Polysomnography (PSG)

• EEG Brainwaves
• EOG Eye Movement
• EMG Muscle Activity

Question 13

What is actigraphy?

Answer 13

Where a device that measures movement and light intensity to estimate sleep patterns

Question 14

What is a commonly used questionnaire to gain an appraisal of sleep quality?

Answer 14

PSQI: Pittsburgh Sleep Quality Index

Question 15

What is good sleep quality according to the National Sleep Foundation 2017?

Answer 15

• 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

Question 16

What is the American Academy of Sleep Medicine 2014 definition of Insomnia?

Answer 16

• 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

Question 17

Do things like sleep trackers on fitbits work to assess sleep?

Answer 17

No

Question 18

What is Borbély 1982’s two process model for sleep regulation?

Answer 18

Sleep propensity is:

• Linearly Dependent on the preceding duration of wake
• Controlled by a pacemaker that varies over a 24h cycle

Question 19

What physiologically occurs in the brain during sleep homeostasis? Give reference

Answer 19

-Adenosine builds up in the basal forebrain during wake
-Ventrolateral preoptic nucleus (VLPO) produces wake-inhibiting neurotransmitters
Schwartz and Roth 2008

Question 20

What did Leeder et al 2012 find about sleep duration in elite sport?

Answer 20

-All athletes slept less than controls. Rowing slept the least (6.4h) compared to canoeing, diving and speed skating

Question 21

What did Leeder et al 2012 find about time to fall asleep?

Answer 21

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

Question 22

What is the physiology behind the circadian rhythm?

Answer 22

• Light enters the eye which sends a signal to the suprachiasmatic nucleus (SCN) or ‘body clock’
• SCN is responsible for controlling circadian rhythm

Question 23

What did Petit et al 2014 find about circadian rhythm and sleep efficiency in elite sport?

Answer 23

Above 90% sleep efficiency in normal conditions, but below 85% sleep efficiency when sent to bed 5 hours early

Question 24

Explain the role of the arousal system in waking

Answer 24

• The ascending reticular activating system promotes cortical arousal (wake)
• Composed of two branches of neurons
• Wake-promoting neurons fire ‘uniquely’ to achieve sustained arousal

Question 25

What did Drake et al 2004 find about the relationship between sleep reactivity and sleep latency?

Answer 25

• Lower sleep reactivity and lower sleep latency

- Higher sleep reactivity had higher sleep latency

Question 26

What did Silva and Paiva 2016 find about the relationship between level of sport competition and sleep quality?

Answer 26

Top ranked gymnasts had higher PSQI score than bottom ranked

Question 27

What did Leger et al 2008 find out about the relationship between sleep and final placing in a long distance sailing race?

Answer 27

Final ranking in the race was related to sleep management strategy. The winners of the race “banked” sleep by sleeping more before the race

Question 28

What did Juliff et al 2015 find out about the difference in sleep disturbance between individual and team sports prior to London 2012 Olymics?

Answer 28

-Far more individual athletes reported disturbed sleep compared to team athletes

Question 29

What did Lastella et al 2014 find about the relationship between sleep duration and the training onset time?

Answer 29

The later training started the longer sleep is

Question 30

What did Gupta et al find about the impact of sleep restriction on sleep efficiency?

Answer 30

Mild sleep restriction lead to improvements in post intervention sleep efficiency with no change in sleep time