L3- Sleep

Question 1

what is sleep

Answer 1

Not just the absence of consciousness

Question 2

sleep is recognised as

Answer 2

essential- absence results in death e.g. fatal familial insomnia

Question 3

Lack of sleep can cause

Answer 3

low mood but conversely in some people hypomanic or manic like symptoms

Question 4

sleep is a balance between

Answer 4

circadian rhythm and sleep pressure

Question 5

circadian rhythm

Answer 5

• Natural fluctuation in body functions
• Levels of hormones, body temp etc.
• Lower in the night, lowest between 4-5am (most mistakes made)

Question 6

sleep pressure

Answer 6

the pressure to go to sleep

Question 7

what creates sleep pressure

Answer 7

Build up while awake of adenosine, higher levels greater sleep pressure
Breakdown when asleep
Caffeine temporarily blocks the receptors

Question 8

sleep occurs in

Answer 8

90 min cycles with periods of waking

Question 9

rapid eye movement (REM sleep)

Answer 9

• Associated with dreaming
• Rapid erratic neural patterns-similar to awake without sensory input
• Strengthens connections in the brain
• Alcohol suppresses REM sleep

Question 10

stages of sleep

Answer 10

Non-REM (NREM) sleep (Stages 1, 2 & 3) and REM sleep.

Question 11

stage 1 (1-10 mins)

Answer 11

is the lightest stage of NREM sleep. Often defined by the presence of slow eye movements, this drowsy sleep stage can be easily disrupted causing awakenings or arousals. Muscle tone throughout the body relaxes and brain wave activity begins to slow from that of wake. Occasionally people may experience myoclonic jerks or abrupt muscle spasms and may even experience sensation of falling while drifting in and out of Stage 1.

Question 12

stage 2 (2-20 mins)

Answer 12

decreased heart rate, decrease temp (45%sleep)

Question 13

stage 3

Answer 13

s known as deep NREM sleep. The most restorative stage of sleep, stage 3 consists of delta waves or slow waves. Awakenings or arousals are rare and often it is difficult to awaken someone in Stage 3 sleep.

Question 14

REm stage

Answer 14

REM sleep, also known as rapid eye movement, is most commonly known as the dreaming stage. Eye movements are rapid, moving from side to side and brain waves are more active than in Stages 2 & 3 of sleep. Awakenings and arousals can occur more easily in REM; being woken during a REM period can leave one feeling groggy or overly sleepy.

Question 15

more ….. earlier, more …. later

Answer 15

NREM

REM

Question 16

melatonin (vampire hormone)

Answer 16

Regulates sleep/wake cycle also an antioxidant/possibly anti-inflammatory

Question 17

where is melatonin produced

Answer 17

pineal gland

Question 18

melatonin is regulated by

Answer 18

activation of B1 adrenergic receptors

Question 19

daylight stops

Answer 19

noradrenergic stimulation affecting enzyme production

Question 20

blue light

Answer 20

suppresses melatonin production

Question 21

bananas

Answer 21

increase blood melatonin

Question 22

sleep cycles vary with age

Answer 22

teenagers have later onset of melatonin

Question 23

larks

Answer 23

40% early morning wakefulness

Question 24

owls

Answer 24

30% wake more in evening and later

Question 25

sleep is one of the most ……. interventions

Answer 25

cost effective

Question 26

poor sleep associated with

Answer 26

Cardiovascular disease (less than 6 hours risk of Heart attack increased by 400%)

Diabetes

Cancer

Weight gain

Immune deficiency

Dementia

Accidents-RTAs

Question 27

sleep deprivation increases reactivity of certain parts of the brain

Answer 27

emotional volatility

Question 28

disrupted sleep can occur in

Answer 28

Depression
Anxiety
Bipolar Affective Disorder
Psychosis

Question 29

sleeping after learning to consolidate information

Answer 29

• NREM better for knowledge tasks
• Late NREM associated with better motor skills development
• REM for creativity

Question 30

repeat of neural patterns in sleep

Answer 30

double learning

Question 31

signs of sleep deprivation

Answer 31

• Falling asleep by late morning
• Needing caffeine to function optimally in the morning
• Needing to re-read work-cognitive impairment
• Needing alarms to wake every morning
• Easily distracted/forgetful
• More irritable
• Emotionally Volatile
• More hungry than normal-increased eating.
• Feeling cold/lack of energy

Question 32

average adult gets how much sleep

Answer 32

6.5h

Question 33

to help sleep

Answer 33

Avoid caffeine- remember long half life of 4 hours
Alcohol can disrupt the sleep pattern-suppresses REM
Decrease ambient temperature-body needs to cool for sleep

Question 34

appropriate sleep hygiene

Answer 34

• Sleep schedule –develops habits
• Exercise but not too late
• Avoid large meals near bed-time
• Don’t take naps after 3pm
• Relax before bed
• Don’t lie in bed awake

Question 35

sleep related anxiety

Answer 35

Tendency to lay awake with increasing worry about not sleeping
Increasing agitation leads to further wakefulness

Question 36

management of sleep related anxiety

Answer 36

Regular bedtime, avoid daytime naps-increased sleep pressure
Only go to bed when sleepy
Do not lie in bed awake
Go and do sometime quiet and relaxing the go back to be when sleepy
Wind-down before going to bed
Possible temporary time in bed-increase sleep pressure.