Key Concepts Flashcards
How does sleep keep us safe?
We are less prone to predators when asleep as we’re still and quiet.
How does sleep help us to have a healthy brain?
REM sleep resets the brain, protects our memories, and the gaps between our brain cells get larger, allowing the brain to get rid of toxins.
How does sleep help us with emotional stability?
A good night’s sleep makes us alert, less stressed as we produce less cortisol, and allows us to balance chemicals and hormones.
How does sleep help with physical repair?
Our damaged cells are repaired, our hormones are rebalanced, and our immune system is more active so it kills more viruses and bacteria.
What happens in Stage 1 of sleep?
Light sleep, slow eye movement, slow brain waves, and slow muscle activity.
What happens in Stage 2 of sleep?
Loss of conscious awareness, no eye movement, slow brain waves with occasional bursts of activity.
What happens in Stage 3 of sleep?
Deep sleep, very slow brain waves alternating with faster waves, no eye movement, and no muscle movement.
What happens in Stage 4 of sleep?
Deep sleep, very slow brain waves, no eye movement, no muscle movement, very difficult to wake.
What happens in REM sleep?
Most dreaming takes place, rapid eye movement, muscles are paralysed, brain waves are fast.
How long do we spend in each stage of sleep?
Stage 1 - 10%
Stage 2 - 50%
Stage 3 - 10%
Stage 4 - 10%
REM Sleep - 20%
What is the purpose of the pineal gland and melatonin?
The pineal gland releases the hormone, melatonin. Melatonin sends us to sleep, switching on at night and lasting about 12 hours.
What is sleep onset insomnia?
Struggling to get to sleep, often lying awake for hours.
What causes sleep onset insomnia?
Anxiety, caffeine, large meals, nicotine, electronic devices, or physical pain.
What is sleep maintenance insomnia?
Struggling to stay asleep, waking regularly through the night.
What causes sleep maintenance insomnia?
Depression, alcohol, sleeping with a snorer, restless leg syndrome, or menopause.
