Health 7 Flashcards
Sleep deficit
shortage of sleep that leads to tiredness or other health problems
short sleepers
people who can function well on less sleep than others
why do teenagers experience a lack of sleep
- screen time
- over scheduled
- biological make (up teens produce melatonin later at night)
Health problems caused by lack of sleep
Diabetes, cardiovascular disease, stroke, irregular heartbeats
hypothalamus
-part of brain that regulates appetite and energy consumption
Why lack of sleep cause car accidents or workplace accidents?
-hard to pay attention
- bad concentration
-slow reaction time
How not good amount of sleep impacts school performance
Struggle to
-concentration
-focus
-solve problems
-stay awake in class
-retain info
Possibilities why lack of sleep causes obesity
-lack of sleep impacts hypothalamus function
-lack of sleep changes persons metabolism
What’s circadian rhythm
physical, mental, and behavioral changes that naturally occur and follow the 24 hours cycle of the sun
What’s melatonin
hormone released that increases relaxation and tirdness
Whats jet lag
Fatigue people experience after a time zone change during travel
N1
-10 mins or less
-awake transitioning to falling asleep
-light sleep
-wake easily
-jerk/twitch
-hallucinations
N2
-20 mins
-light sleep
-body temp drops
-heart rate slows
-bursts of brain activity (sleep spindles)
-processing memories of previous day
N3
-Transitioning from light to deep sleep
-body temp drops
-blood pressure drops
-muscles relax
-body begins to repair self
-brain waves slow
REM/N4
-Rapid eye movement
-90 mins after falling asleep
-Slowly gets longer
-deep sleep
-breathing shallow and rapid
-heart rate rise
-blood pressure rise
-muscles paralyzed
-emotional memories processed
What effects sleep cycle
age, sleep disorders, moods, lifestyle habits
How long is a sleep cycle
90-110 minutes
How many times you go through sleep cycle
4 or 5
Sleep impacts nervous system
-neurons rest and repair
-improves learning and memory
Sleep impacts immune system
Enough sleep=produce enough immune cells to fight infection
Sleep impacts endocrine system
During sleep body releases growth hormones and speeds production of protein (cell repair and growth)
Dreams
-2+ hours
-Each last 5-20 mins
-Most during REM, vivid
Why REM sleep is important
-Learning brain regions stimulated
-brain development
-increased production of protein that builds and repairs tissues and fight infections
Insomnia
condition in which the body is unable to fall asleep or stay asleep
Causes of insomnia
-stress
-jet lag
-diet
-other health conditions
Chronic insomnia?
-Side effects of things like medical conditions and sleep disorders
-Last month+
Insomnia treatment
pills
Parasomnia
-Class of sleep disorders in which a person is partially but not completely aroused from sleep
-disrupts sleep cycle
Parasomnia examples
Nightmares, sleepwalking, restless leg syndrome, and teeth grinding
What nightmares?
disturbing dreams that include fear, anxiety, and sadness that occur during last hours of sleep
Nightmare cause
Stress, trauma, TV/books, eating before bed, illness, alcohol drugs, medications
Sleepwalking
sleep disorders that leads people out of bed to walk around while in a deep sleep
What stage sleepwalking occurs
deep N3
sleepwalking cause?
stress, genetics, lack of sleep, alcohol, drugs, medical conditions
Restless leg syndrome
disorder where people experience prickles, tingles, or other feelings that creates the urge to move legs
RLS facts
-Common among older people
-one of most common sleep disorder
-genetics and lack of iron
Teeth grinding-
Bruxism-condition where person grinds/clenches teeth while sleeping
Teeth grinding cause-
stress, abnormal bite, crooked/missing teeth, caffeine, dehydration
Teeth grinding can lead to
tooth damage, headaches, hearing loss, sore jaw
help teeth grinding
mouth guard
stop biting pencils/pens
relax jaw while awake
relax jaw muscles before bed
Sleep apnea
-disorder when person stops breathing during sleep and is often associated with snoring
-common in men and old people
2 types of sleep apnea
obstructive and central
Obstructive sleep apnea-
-caused by fat build up and loss of muscle
tone with aging
-windpipe collapses
central sleep apnea-
brain fails to send signals to muscles that control breathing
Sleep apnea symptoms-
daytime sleepiness, irritability, depression, headaches, cardiovascular problems, and accidents
Treatments for sleep apnea
-lose weight
-sleep on side
-dental treatment
-surgery
-CPAP therapy (machine opens airways during sleep)
Narcolepsy-
sleep disorders with “sleep attacks” which person suddenly falls asleep at various times of day
narcolepsy
last-
cause-
triggered-
treatment
lasts-seconds to 30 minuets
cause-unclear, runs in families, head injury
triggered-strong emotions
treatment-drugs and naps
6 strategies for sleeping good
- Set schedule
- Nap strategecally
- Excersise
- Relax before bed
- Create comfortable sleeping envirnment
- Limit screen time before bed
How to set and follow sleep schedule
-Go to bed and wake up at same time everyday
-Follow circadian rhythm
-make slow gradual changes
How to nap strategically
-Set alarm to prevent too much day sleep
-Nap early afternoon
-stop naps if can’t fall asleep at night
-No nap after dinner
-20 to 60 minutes
Why naps good?
-help you feel alert, learn, and use memory
-Doesn’t disrupt sleep schedule
When and how much exercise to help your sleep?
-5 or 6 hours before sleep (avoid evening stimulation
-At least 20-30 mins everyday
How relax before bed?
-Peaceful routine
-Deep breaths
-relax muscles
-read
-warm bath
-meditate
How create comfortable sleep envirnment
-dark room
-cool room (65 degrees)
-quiet/white noise
-comfy bed
How exposure to light effects sleep
brighter-produces less melatonin
darker-produces more melatonin
SCN
Bodies biological clock that controls sleep wake cycle
tryptophan
amino acid that aids body in producing chemicals that cause sleep
