Lec 5 Flashcards
In the absence of a sleep disorder what are other factors that can lead to problematic level of fatigue?
They are Intentional sleep restriction, Poor sleeping habits, use of technology before bed and alcohol.
How does sleep loss effect a person?
Impaired daytime alertness, poor cognitive abilities( eg mental concentration and vigilance abilities ), depressed or irritable mood and degraded immune-system.
What is a dose-dependent effect of sleep restriction?
The shorter the time allowed for sleep each night, the faster alertness and
performance decline
The benefits of sleep rapidly dissipate as what takes over?
fatigue
What are examples of intention sleep restrictions?
Long working hours, not standard work schedule, recreational actives and family obligation.
What are some factors that lead to poor sleep habits?
Eg Lifestyle, dietary habits, and other practices.
How does light effect the pineal gland ?
Within the pineal gland, serotonin is acetylated and then methylated to yield melatonin. Synthesis and secretion of melatonin is dramatically affected by light exposure to the eyes. Therefore blood levels of melatonin are essentially undetectable during daytime, but rise sharply during the dark.
How does Alcohol effect your sleep?
It is a sedative that fragments your sleep. It also aldeydes blocks the brain’s ability to generate REM sleep.
Will you detect or remember the fragments of being awake during sleep caused by alcohol.
no
How does alcohol effect the brains ability to generate REM sleep?
By when the body metabolises alcohol it produes a chemical by-product of aldeydes. Which can block the brains ability to generate REM sleep.
How much sleep does an individual need?
Can range from 4-10hours but average beneficial amount of sleep is 7-8 hours
Have many hours is it recommended before bed to stop caffeine consumption?
A minimum of 4 hours.
What is the recommended maximum caffeine amount to consumed per day to avoid side effects.
500-600mg
