final study guide

Question 1

What are some eating patterns?

Answer 1

More than half of adults eat for 15 hours or longer each day, late-night eating has shown to contribute to caloric excess, reducing the daily eating window has repeatedly shown to contribute to weight loss in people with and without obesity

Question 2

Define time restricted eating.

Answer 2

Circadian based form of intermittent fasting, eat for less overall time during the day, eat more of your daily calories in the morning than evening

Question 3

What are the benefits of time restricted eating?

Answer 3

Stabilized hunger, weight loss, metabolic benefits

Question 4

How does time restricted eating stabilize hunger?

Answer 4

Reduces the variability in appetite/eating - more constant throughout the day

Question 5

How did time restricted eating affect weight loss?

Answer 5

Greater caloric intake during breakfast than dinner group had more weight loss and it was better maintained, people lost more fat mass and maintained more fat free mass

Question 6

How does PASC/long-COVID affect sleep?

Answer 6

Decreases sleep quality, increases risk of sleep disorders, increases risk of mental health issues, and decreases quality of life

Question 7

What is the relationship between PASC/long-COVID and sleep disruptions?

Answer 7

Bidirectional relationship - each increases the chances of the other occurring

Question 8

How does themesolimbic dopamine system display circadian rhythms?

Answer 8

Reward-related cellular structures and functions are times to support appropriate behaviors during an organism’s time awake

Question 8

What is the prevalence of the mesolimbic dopamine system?

Answer 8

Behavioral and physiological reward pathways - displays circadian rhythm

Question 9

How do drugs of abuse play in?

Answer 9

timing of intake also displays circadian rhythm

Question 10

why is the research of cardiovascular health and circadian physiology important

Answer 10

cardiovascular disease prevalence is high

Question 11

What are some cardiovascular health biomarkers

Answer 11

troponin (after sleep restriction; prescribing exercsie increases troponin) and CRP (sleep restriction increases levels)

Question 12

How does sleep apnea effect cardiovascular health

Answer 12

Sleep apnea impacts cardiovascular health in a bidirectional pathway

Question 13

How does ADHD affect sleep?

Answer 13

Decreases sleep efficiency, causes frequent awakenings and fragmented sleep, delays sleep period

Question 14

What is the mechanism of ADHD causing sleep disturbances?

Answer 14

Lack of rhythmicity in central clock machinery, dampened rhythmicity in melatonin, delayed cortisol rhythm

Question 15

How can the effects of ADHD on sleep be treated?

Answer 15

Chronotherapeutic treatments such as bright light therapy and melatonin can improve symptoms of disturbed sleep seen in ADHD

Question 16

Does light intensity affect circadian rhythm and how?

Answer 16

Yes - higher intensity causes a greater effect - melatonin suppression and circadian phase shift

Question 17

Does wavelength affect circadian rhythm and how?

Answer 17

Shorter wavelengths have a phase advance of 1hr, longer wavelengths have an advancement of 30-45 min

Question 18

Are children affected differently to light than adults?

Answer 18

Compared to adults, toddlers show high sensitivity to light even at low intensities

Question 19

What is the main effect of sleep deprivation on hormones involved in muscle recovery?

Answer 19

Modifies the hormonal profiles of IGF-1, cortisol, and testosterone

Question 20

What is the result of this?

Answer 20

Increase in inflammatory cytokines and catabolic hormones, decrease in anabolic hormones necessary for repair

Question 21

How does sleep deprivation affect muscle strength recovery?

Answer 21

Little to no impact (anaerobic), but it may be detrimental to long-duration exercises

Question 22

What is beauty sleep?

Answer 22

Getting enough and restful sleep on a habitual schedule

Question 23

How does sleep influence skin?

Answer 23

Skin’s peripheral clocks influence collagen, the main component for maintaining skin health

Question 24

What are the benefits of light therapy?

Answer 24

Does not lead to residual effects and tolerance

Question 25

What is collagen affected by?

Answer 25

Collagen homeostasis and production are primarily influenced by melatonin, cortisol, growth hormone, and circadian rhythm

Question 26

Are there clear guidelines for light therapy?

Answer 26

no

Question 27

How does light therapy affect sleep disorders?

Answer 27

Studies have shown it can have positive effects

Question 28

What are extracellular vesicles?

Answer 28

• Exosomes are smaller and leave the cell via exocytosis
• Microvesicles are larger and bud from the cell membrane

Question 29

What is the role of extracellular vesicles?

Answer 29

Play a role in cell to cell communication, released under cellular stress

Question 30

How does HIV and chronic insufficient sleep affect extracellular vesicles?

Answer 30

Adults living with both these conditions have higher levels of platelet microvesicles and disrupted diurnal variation of extracellular release

Question 31

What microvesicles show a circadian rhythm?

Answer 31

Fibroblast microvesicles

Question 32

What happened in the experiment with rats?

Answer 32

Exosomes from rats subjected to an inverted light cycle decrease the number of clock genes and insulin sensitivity in adipocytes

Question 33

What do exosomes from differentiated neuronal stem cells do to sleep?

Answer 33

Improve total sleep time, slow wave sleep, and clock genes in rats with parkinson’s disease

Question 34

Does red light exposure have a shift of melatonin

Answer 34

very small phase shift