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HUNT243 Exam > Lecture 18: Sleep, Nutrition and Wellbeing > Flashcards

Lecture 18: Sleep, Nutrition and Wellbeing Flashcards

1
Q

How is sleep important for adults? (5)

A
  • Improved mood
  • Decision making
  • Relationships
  • Productivity
  • Better immune system
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2
Q

How is sleep important for children? (7)

A
  • Less tantrums
  • Listening better
  • Concentrate at school
  • More energy for activities
  • More patience
  • Less battles at bedtime!
  • Growth and development
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3
Q

What is adenosine?

A

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

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4
Q

What are circadian rhythms?

A

24 hour cycles that are part of the body’s internal clock, running in the background to carry out essential functions and processes

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5
Q

What is melatonin?

A

A hormone that regulates the sleep-wake cycle

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6
Q

What are examples of sleep disorders?

A
  • Sleep apnoea
  • Insomnia
  • Narcolepsy
  • Restless legs syndrome
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7
Q

What is sleep health?

A

A multidimensional pattern of sleep-wakefulness, adapted to individual, social, and environmental demands, that promotes physical and mental well-being.

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8
Q

What is good sleep health?

A

Characterised by subjective satisfaction, appropriate timing, adequate duration, high efficiency and sustained alertness during waking hours

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9
Q

What is sleep duration?

A

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

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10
Q

What is sleep quality?

A

How well a person sleeps

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11
Q

How is sleep quality measured?

A

Through a persons satisfaction with their sleep but can include other quantitative measures too

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12
Q

What is the recommended sleep range for school aged children (6-13 years)?

A

9-11 hours
- 7,8 and 12 may be appropriate

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13
Q

What is the recommended sleep range for teenagers (18-25 years)?

A

7-9 hours
- 6, 10 and 11 may be appropriate

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14
Q

What is a day in the life of a child (24 hours)?

A

1/2 sleep
1/4 PA
1/8 Screen time
1/8 Other sedentary time

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15
Q

Sleep is an independent…

A

Risk factor for obesity

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16
Q

What did the POI study: sleep intervention in infancy, look like?

A
  • Intervention where when babies were born they had 1 of 4 interventions
  • PA, Sleep, nutrition (with BF help), or a combination
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17
Q

What did the POI study find?

A

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

18
Q

What did a meta-analysis find regarding short sleep duration?

A

Increased risk of obesity from short sleep
- Still didn’t know whether it was influencing diet or PA

19
Q

What are possible mechanisms linking sleep and obesity?

A
  • Dietary changes
  • Changes in PA and sedentary behaviour
  • Hormonal and metabolic changes
  • Other factors
20
Q

What was the DREAM study?

A

Randomised control trial: a within subject cross-over design over 2 weeks

21
Q

What does DREAM stand for?

A

Daily Rest Eating and Activity Monitoring Study

22
Q

What were the participant characteristics from the DREAM study?

A
  • 110 Dunedin children aged 8-12 years
  • Good sleepers
  • No medications that influence sleep
23
Q

How did the Dream study work?

A

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

24
Q

During each intervention week of DREAM what was done?

A
  • Questionnaire
  • 24 hour diet recalls
  • Feeding experiment
  • Wear a camera for two days
  • Measure PA and sleep
25
Q

What were the two intervention groups in the DREAM study?

A
  • Intention to treat
  • Per-protocol (at least 30 minutes difference)
26
Q

What is per-protocol analysis?

A

Define which participants have been the most adherent and look at the outcomes in this group

27
Q

What was the primary aim of the DREAM study?

A

To determine whether mild sleep deprivation increases eating in the absence of hunger (EAH) in children

28
Q

How was EAH measured?

A
  • Make sure child is full with a pre-load meal
  • Present junk food after and see how much they ate after they were full
29
Q

What were the results from the EAH intervention?

A

Didn’t see any differences as kids were too smart

30
Q

What was the aim of the secondary analysis of the DREAM study?

A

To determine whether mild sleep deprivation influences dietary intake and eating behaviour through analysing diet recall data

31
Q

What were the results of the secondary analysis in the intention to treat group?

A

When the kids were deprived of sleep they ate 233kJ more per day than when they were well rested

32
Q

What were the results of the secondary analysis in the per-protocol group?

A

361kJ more per day on average on the week of sleep deprivation

33
Q

As well as the amount eaten what else changed in the week of sleep deprivation?

A

The types of foods
- More ultra processed foods and sugar sweetened beverages

34
Q

What behaviours did sleep restriction change?

A
  • Increased emotional overeating
  • Increased emotional under eating
  • Increased food fussiness
35
Q

In the children with overweight/obesity what were the effects of sleep deprivation?

A
  • They had a reduced satiety responsiveness
  • They also ate faster when they were tired
36
Q

In the children of normal weight what were the effects of sleep deprivation?

A
  • More emotional under eating
  • Becoming fussier
37
Q

How does compositional time use relate to sleep deprivation?

A

Basically just when children sleep less, they have more time in the day to be physically active but they also have more time to eat

38
Q

What was found regarding PA when kids gained more sleep?

A

They did more PA but also had more sedentary time
- Essentially they spent their day the same

39
Q

Children don’t appear to decrease their…

A

PA when they are tired

40
Q

Sleep deprivation seemed to decrease…

A

Childs health related quality of life

41
Q

What did parents report when children were sleep-deprived?

A

They reported less sleep disturbance
- Easier to fall asleep
- But they still reported that they were tired the next day
- Lowered well-being

42
Q

What are the main parts of sleep hygiene?

A
  • Get daylight exposure
  • Be physically active
  • Cut down on caffeine in afternoon and evening
  • Restrict in bed activity
  • Don’t exercise before bed
  • Don’t overdo naps

HUNT243 Exam (18 decks)

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