L3- Sleep Flashcards

1
Q

what is sleep

A

Not just the absence of consciousness

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2
Q

sleep is recognised as

A

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

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3
Q

Lack of sleep can cause

A

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

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4
Q

sleep is a balance between

A

circadian rhythm and sleep pressure

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5
Q

circadian rhythm

A
  • Natural fluctuation in body functions
  • Levels of hormones, body temp etc.
  • Lower in the night, lowest between 4-5am (most mistakes made)
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6
Q

sleep pressure

A

the pressure to go to sleep

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7
Q

what creates sleep pressure

A

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

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8
Q

sleep occurs in

A

90 min cycles with periods of waking

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9
Q

rapid eye movement (REM sleep)

A
  • Associated with dreaming
  • Rapid erratic neural patterns-similar to awake without sensory input
  • Strengthens connections in the brain
  • Alcohol suppresses REM sleep
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10
Q

stages of sleep

A

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

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11
Q

stage 1 (1-10 mins)

A

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.

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12
Q

stage 2 (2-20 mins)

A

decreased heart rate, decrease temp (45%sleep)

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13
Q

stage 3

A

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.

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14
Q

REm stage

A

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.

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15
Q

more ….. earlier, more …. later

A

NREM

REM

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16
Q

melatonin (vampire hormone)

A

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

17
Q

where is melatonin produced

A

pineal gland

18
Q

melatonin is regulated by

A

activation of B1 adrenergic receptors

19
Q

daylight stops

A

noradrenergic stimulation affecting enzyme production

20
Q

blue light

A

suppresses melatonin production

21
Q

bananas

A

increase blood melatonin

22
Q

sleep cycles vary with age

A

teenagers have later onset of melatonin

23
Q

larks

A

40% early morning wakefulness

24
Q

owls

A

30% wake more in evening and later

25
sleep is one of the most ....... interventions
cost effective
26
poor sleep associated with
Cardiovascular disease (less than 6 hours risk of Heart attack increased by 400%) Diabetes Cancer Weight gain Immune deficiency Dementia Accidents-RTAs
27
sleep deprivation increases reactivity of certain parts of the brain
emotional volatility
28
disrupted sleep can occur in
Depression Anxiety Bipolar Affective Disorder Psychosis
29
sleeping after learning to consolidate information
- NREM better for knowledge tasks - Late NREM associated with better motor skills development - REM for creativity
30
repeat of neural patterns in sleep
double learning
31
signs of sleep deprivation
- 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
32
average adult gets how much sleep
6.5h
33
to help sleep
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
34
appropriate sleep hygiene
- 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
35
sleep related anxiety
Tendency to lay awake with increasing worry about not sleeping Increasing agitation leads to further wakefulness
36
management of sleep related anxiety
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.