importance of sleep

Question 1

the sleep cycle

Answer 1

• biological clock based on 24h sleep-wake cycle
• circadian rhythm
• internal clock
• controlled by brain precesses in response to wake/sleep hours and daylight/darkness
• darkness increases melatonin hormone which increases sleepiness
• internal clock disrupted by work, travel, early school starts, daylight deprivation, over exposure to artificial light at night

Question 2

stages of sleep

Answer 2

NON REM
- stage N1
- stage N2
- stage N3
- stage N4
REM

Question 3

Non REM stage N1

Answer 3

• transition to sleep
• eyes moving slowly, muscle activity slows, easily awakened
• lasts about 5 minutes

Question 4

Non REM stage N2

Answer 4

• light but true sleep
• eye mvt stops, heart rate slows, body temp drops
• lasts from 10-25min

Question 5

Non REM stage N3 + N4

Answer 5

deep sleep and very deep sleep
- deep sleep, very slow brain waves
- physically restorative

Question 6

REM

Answer 6

• dream stage of sleep
• starts 70-90 min after falling asleep
• Rapid Eye Movement
• shallow breathing
• HR and BP increases
• arms and legs paralyzed
• sufficient REM positively correlated w/ cognitive function, creativity, memory consolidation

Question 7

the sleep cycle stages timeline

Answer 7

• composed of REM and NON REM stages
• the amount of time spent in each cycle changes as the night progresses
• most deep sleep occurs in the first half of the night
• later in the night stage N2 and REM alternate
• REM sleep lengthens in the early morning hours

Question 8

importance of REM and deep sleep

Answer 8

• all stages important but especially N3-N4 and REM sleep
• N3-N4: swim growth and dev, repairing muscles and tissues, boosting immune function
  -the body will prioritize deep sleep over REM sleep if sleep is insufficient

Question 9

% of sleep stages

Answer 9

50% stage 2
20% in REM
30% all other stages

Question 10

importance of REM sleep

Answer 10

• renews the mind by assisting w/ learning and memory
• the brain consolidates and processes information learned throughout the day
• forms neural connection assisting w/ memory function
• neurotransmitter boost, including mood enhancers such as serotonin and dopamine

Question 11

recommended hours of sleep

Answer 11

*you’re than 4months: sleep pattern vary
*babies 4months-1y/o: 12-16h/day
*1-2 y/o: 11-14h/day
*3-5 y/o: 10-13h/day
*6-12y/o: 9-12h/day
*13-18 y/o: 8-10h/day

Question 12

extrinsic factors of getting less sleep

Answer 12

• increased social opportunities and obligations
• ACADEMIC REQUIREMENTS
• 24/7 availability of commodities and technology
• extracurricular activities
• sports commitments
• less parental monitoring as adolescents age
• part time work

Question 13

importance of sleep across childhood and adolescents

Answer 13

physical, cognitive and emotional impact
- alertness and attention
- cognitive performance
- resiliency
- vocabulary acquisition
- learning and memory
- growth, especially during infancy
- memory consolidation in toddlers
- executive attention
- motor skill dev

Question 14

consequence of inadequate sleep

Answer 14

consequence of inadequate sleep
- allergic rhinitis
- immune system dysfunction
- anxiety and depression
- long term negative effects on academic performance and issues of mental health, including risk taking behaviour and substance abuse
- focus, attention

Question 15

insufficient sleep and childhood obesity

Answer 15

• hormones: increase ghrelin and decreased leptin
• changes in eating behaviour
• reduced PA/ increased sedentary