Lecture 18: Sleep, Nutrition and Wellbeing Flashcards
How is sleep important for adults? (5)
- Improved mood
- Decision making
- Relationships
- Productivity
- Better immune system
How is sleep important for children? (7)
- Less tantrums
- Listening better
- Concentrate at school
- More energy for activities
- More patience
- Less battles at bedtime!
- Growth and development
What is adenosine?
A neurotransmitter that promotes sleep drive, or a persons need to sleep
- Deep sleep or slow-wave sleep is believed to be prolonged by adenosine
What are circadian rhythms?
24 hour cycles that are part of the body’s internal clock, running in the background to carry out essential functions and processes
What is melatonin?
A hormone that regulates the sleep-wake cycle
What are examples of sleep disorders?
- Sleep apnoea
- Insomnia
- Narcolepsy
- Restless legs syndrome
What is sleep health?
A multidimensional pattern of sleep-wakefulness, adapted to individual, social, and environmental demands, that promotes physical and mental well-being.
What is good sleep health?
Characterised by subjective satisfaction, appropriate timing, adequate duration, high efficiency and sustained alertness during waking hours
What is sleep duration?
The quantity or amount of time that a person sleeps
- May be measured for just one sleep period (overnight) or over the course of a 24-hour-day
What is sleep quality?
How well a person sleeps
How is sleep quality measured?
Through a persons satisfaction with their sleep but can include other quantitative measures too
What is the recommended sleep range for school aged children (6-13 years)?
9-11 hours
- 7,8 and 12 may be appropriate
What is the recommended sleep range for teenagers (18-25 years)?
7-9 hours
- 6, 10 and 11 may be appropriate
What is a day in the life of a child (24 hours)?
1/2 sleep
1/4 PA
1/8 Screen time
1/8 Other sedentary time
Sleep is an independent…
Risk factor for obesity
What did the POI study: sleep intervention in infancy, look like?
- Intervention where when babies were born they had 1 of 4 interventions
- PA, Sleep, nutrition (with BF help), or a combination
What did the POI study find?
After 2 years and 5 years those who had the sleep intervention showed significant reduction in obesity compared to those who didn’t
- May have promise for preventing obesity in children
What did a meta-analysis find regarding short sleep duration?
Increased risk of obesity from short sleep
- Still didn’t know whether it was influencing diet or PA
What are possible mechanisms linking sleep and obesity?
- Dietary changes
- Changes in PA and sedentary behaviour
- Hormonal and metabolic changes
- Other factors
What was the DREAM study?
Randomised control trial: a within subject cross-over design over 2 weeks
What does DREAM stand for?
Daily Rest Eating and Activity Monitoring Study
What were the participant characteristics from the DREAM study?
- 110 Dunedin children aged 8-12 years
- Good sleepers
- No medications that influence sleep
How did the Dream study work?
Asked kids to go to bed 1 hour earlier for a week and then 1 hour later for a week
then compared all of their diet and PA measures
Washout period in between = return them to usual sleep
During each intervention week of DREAM what was done?
- Questionnaire
- 24 hour diet recalls
- Feeding experiment
- Wear a camera for two days
- Measure PA and sleep
