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
What were the two intervention groups in the DREAM study?
- Intention to treat
- Per-protocol (at least 30 minutes difference)
What is per-protocol analysis?
Define which participants have been the most adherent and look at the outcomes in this group
What was the primary aim of the DREAM study?
To determine whether mild sleep deprivation increases eating in the absence of hunger (EAH) in children
How was EAH measured?
- Make sure child is full with a pre-load meal
- Present junk food after and see how much they ate after they were full
What were the results from the EAH intervention?
Didn’t see any differences as kids were too smart
What was the aim of the secondary analysis of the DREAM study?
To determine whether mild sleep deprivation influences dietary intake and eating behaviour through analysing diet recall data
What were the results of the secondary analysis in the intention to treat group?
When the kids were deprived of sleep they ate 233kJ more per day than when they were well rested
What were the results of the secondary analysis in the per-protocol group?
361kJ more per day on average on the week of sleep deprivation
As well as the amount eaten what else changed in the week of sleep deprivation?
The types of foods
- More ultra processed foods and sugar sweetened beverages
What behaviours did sleep restriction change?
- Increased emotional overeating
- Increased emotional under eating
- Increased food fussiness
In the children with overweight/obesity what were the effects of sleep deprivation?
- They had a reduced satiety responsiveness
- They also ate faster when they were tired
In the children of normal weight what were the effects of sleep deprivation?
- More emotional under eating
- Becoming fussier
How does compositional time use relate to sleep deprivation?
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
What was found regarding PA when kids gained more sleep?
They did more PA but also had more sedentary time
- Essentially they spent their day the same
Children don’t appear to decrease their…
PA when they are tired
Sleep deprivation seemed to decrease…
Childs health related quality of life
What did parents report when children were sleep-deprived?
They reported less sleep disturbance
- Easier to fall asleep
- But they still reported that they were tired the next day
- Lowered well-being
What are the main parts of sleep hygiene?
- 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
