Lecture 9- Sleep and Health

Question 1

What is sleep?

Answer 1

1) naturally recurring state of relatively suspended sensory and motor activity by a partial unconsciousness
2) Decreased ability to react to stimuli

Question 1

How is sleep measured?

Answer 1

• Subjective questionnaires
• Actigraphy
• Polysomnography

Question 2

Give me an example of subjective questionnaires that measure sleep

Answer 2

1) Karolinska sleepiness scale
2) SF-A questionnaire (time going to bed, time falling asleep, awakenings during the night)

Question 3

How is actigraphy used to measure sleep?

Answer 3

wrist bands measure movement

Question 4

How polysomnography used to measure sleep?

Answer 4

EEG- measures brain activity
EOG- measure eye movement
EMG- measures muscle activity

Question 5

How does age affect sleep?

Answer 5

Older
1) increase in wake after sleep on sent
2) Reduced NREM and REM sleep

Question 6

How does sleep duration affect morality?

Answer 6

to little (<6h) or too much increases risk ratio of morality

Question 7

Examples of sleeping disorders

Answer 7

1) Insomnia
2)hypersomnia
3) Narcolepsy
4) parasomnia (sleepwalking)
5) nightmares
6) RWM-sleep behaviour disorder
7) Sleep paralysis

Question 8

Why is sleep important?

Answer 8

1) we retreat to a safe space and are less exposed to external stimuli
2) brain takes care of itself and processes info
3) critical or memory consolidation (memory)

Question 9

What are the theories of memory consolidation?

Answer 9

Active system consolidation
Synaptic Homeostasis/ Downscaling

Question 10

What is active system consolidation?

Answer 10

1) During sleep, newly encoded information is replayed and thereby strengthening memory traces in the neocortex

Question 11

What is synaptic homeostasis/ downscaling?

Answer 11

1) Encoding (during awakeness) potentiates synapses
2) Synapses are downscaled during sleep, leading to an elimination of weak and survival of strong connections

Question 12

How does mental health affect sleep?

Answer 12

1) 90% depressed people find it difficult to sleep
2) anxiety can make falling asleep difficult

Question 13

How do sleep problems affect mental health?

Answer 13

1) loss can lead to changes in mood, emotional reactivity, and cognition
2) impair stress regulation
3) important for emotional regulation

Question 14

How does an emotional memory remain?

Answer 14

1) emotional memories composed of core memory and affective tone (emotional blanket)
2) REM sleep reduces affective tone
3) until emotional memory remains

Question 15

Describe the analogue trauma task?

Answer 15

1) ppt shown traumatic or neutral movie
2) followed by sleep or awake
3) collect intrusion diary with distress rating (sleep reduces these)

Question 16

What is reconsolidation?

Answer 16

1) psychotherapy and sleep reactivate and change aversive memories
2) behaviour is adapted and corresponding pre- existing memories are updated

Question 17

What is b- Amyloid protein?

Answer 17

it is a peptide that accumulates in the brain and linked to cell death
biomarker for Alzheimer’s disease

Question 18

How is the accumulation of b-amyloid measured?

Answer 18

• emission tomography (PET)
• higher B-Amyloid accumulation with lower sleep duration

Question 19

How does sleep affect the immune system?

Answer 19

1) sleep enhances cytokine production, cell migration, and cell proliferation
2) increases aldosterone, growth hormone and prolactin

Question 20

How can you enhance slow wave sleep (SWS)?

Answer 20

1) hypnoses
2) sound

Question 21

What is the importance of SWS?

Answer 21

actively promotes immune function

Question 22

What are circadian rhythms?

Answer 22

1) physical, mental & behavioural changes following a 24h cycle
2) regulated by circadian clocks found within the whole body
e.g. vigilance

Question 23

What is the two process model for sleep regulation?

Answer 23

1) Process c = our sun exposure
2) Process S = modulates how tired you are
these two processes interact

Question 24

What is social jetlag (SJL)?

Answer 24

sleep-disruption driven by social obligation (social clock)

Question 25

How SJL measured?

Answer 25

sleep on freed days - sleep on work days

1) positive score means SJL is driven by social clock

Question 26

How is SJL increased?

Answer 26

1) caffeine, alcohol consumption
2) smoking
3) metabolic disorders
4) Cardiovascular problems

Question 27

How do time zones and daylight savings affect an individual?

Answer 27

1) Social jetlag
2) increase cancer-specific mortality
3) Sleep loss- disruption and SJL cause systematic reduction in sleep duration

Question 28

What does chronic sleep disruption lead too?

Answer 28

psychosocial stress
physical stress

Question 29

What are the signs that an individual is not getting enough sleep?

Answer 29

1) puffy eyes
2) moodiness
3) Memory and concentration problems
4) need for stimulants