importance of sleep Flashcards
sufficient sleep mean
that one wakes refreshed, and
feels energetic and alert all day.
T/F functioning and thriving are not the same concept
T
the sleep cycle is what type of rhythm
circadian
sleep cycle is controlled by
brain processes in response to wake/sleep hours and
daylight/darkness
internal clock is disrupted by
y work, travel, early school starts, daylight
deprivation, over exposure to artificial light at night
Non REM cycle contain with stage
N1, N2 N3 and N4
what happen during stage N1
■ Transition to sleep
■ Eyes moving slowly, muscle activity slows, easily
awakened
■ Lasts about 5 minutes
what happen during stage N2
Light but true sleep
■ Eye movement stops, heart rate slows, body temperature drops
■ Lasts from 10 to 25 minutes
what happen during stage N3 and N4
Stage N3 (deep sleep) and N4 (very deep sleep)
■ Deep sleep, very slow brain waves ■ Physically restorative
what is the dream stage
REM
what happen during REM
Dream stage of sleep
○ Starts 70-90 minutes after falling asleep ○ Rapid Eye Movement
○ Shallow breathing
○ Heart rate and blood pressure increases ○ Arms and legs paralyzed
○ Sufficient REM positively correlated with cognitive function, creativity, memory consolidation
most deep sleep occurs when
in the first half of the night
later in night which stage alternate
N2 and REM
REM lengthen when
in the early morning hours
which stage of sleep is especially important
N3-N4 and REM
Ns and 4 do what
stimulate growth and development, repairing muscles and
tissues, boosting immune function.
what is the importance of REM sleep
○ Renews the mind by assisting with learning and memory.
○ The brain consolidates and processes information learned throughout the day.
○ Forms neural connections assisting with memory function.
○ Neurotransmitter boost, including mood enhancers such as serotonin and dopamine
is sleep is insufficient the body will prioritize what
deep sleep over REM
recommended hours of sleep for babies 4 months to 1 yrs
12 to 16h
recommended hours of sleep children 1-2yrs , 3 to 5yrs, 6 to 12, and 13 to 18
Children 1 to 2 years old should sleep 11 to 14 hours per day.
● Children 3 to 5 years old should sleep 10 to 13 hours per day.
● Children 6 to 12 years old should sleep 9 to 12 hours per day.
● Teens 13 to 18 years old should sleep 8 to 10 hours per day.
is there a difference in sleep time between boys and girls?
no
what are the extrinsic factors of getting less sleep in children and ado
● 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
Research has shown that sleep impacts the physical, cognitive and emotional health of children and adolescents. This includes:
○ Alertness and attention (Waldon, 2018)
○ Cognitive performance (Paavonen et al, 2010)
○ Resiliency (Maasalo, 2016)
○ Vocabulary acquisition (Haulston, 2016)
○ Learning and memory (Horvath, 2016)
○ Growth, especially during infancy (Dewald et al, 2016) ○ Memory consolidation in toddlers (Zhou et al, 2015) ○ Executive attention (Cremore, 2017)
○ Motor skill development (Kim, 2013)
Inadequate sleep has been linked to;
○ Allergic rhinitis
○ Immune system dysfunction
○ Anxiety and depression
inadequate sleep in adolescents is linked to
long term negative effects on academic performance and issues of mental health, including risk taking behavior and substance abuse.
Inadequate sleep also negatively impacts
focus and attention, undermines executive function and decision making, increase the risk for accidents and trauma from a variety of circumstances such as car crashes and sports injuries.
role of ghrelin and leptin in sleep and childhood obesity
decrease sleep increase ghrelin and leptin = increase appetite = increase BMI
