Lecture 9- Sleep and Health Flashcards
What is sleep?
1) naturally recurring state of relatively suspended sensory and motor activity by a partial unconsciousness
2) Decreased ability to react to stimuli
How is sleep measured?
- Subjective questionnaires
- Actigraphy
- Polysomnography
Give me an example of subjective questionnaires that measure sleep
1) Karolinska sleepiness scale
2) SF-A questionnaire (time going to bed, time falling asleep, awakenings during the night)
How is actigraphy used to measure sleep?
wrist bands measure movement
How polysomnography used to measure sleep?
EEG- measures brain activity
EOG- measure eye movement
EMG- measures muscle activity
How does age affect sleep?
Older
1) increase in wake after sleep on sent
2) Reduced NREM and REM sleep
How does sleep duration affect morality?
to little (<6h) or too much increases risk ratio of morality
Examples of sleeping disorders
1) Insomnia
2)hypersomnia
3) Narcolepsy
4) parasomnia (sleepwalking)
5) nightmares
6) RWM-sleep behaviour disorder
7) Sleep paralysis
Why is sleep important?
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)
What are the theories of memory consolidation?
Active system consolidation
Synaptic Homeostasis/ Downscaling
What is active system consolidation?
1) During sleep, newly encoded information is replayed and thereby strengthening memory traces in the neocortex
What is synaptic homeostasis/ downscaling?
1) Encoding (during awakeness) potentiates synapses
2) Synapses are downscaled during sleep, leading to an elimination of weak and survival of strong connections
How does mental health affect sleep?
1) 90% depressed people find it difficult to sleep
2) anxiety can make falling asleep difficult
How do sleep problems affect mental health?
1) loss can lead to changes in mood, emotional reactivity, and cognition
2) impair stress regulation
3) important for emotional regulation
How does an emotional memory remain?
1) emotional memories composed of core memory and affective tone (emotional blanket)
2) REM sleep reduces affective tone
3) until emotional memory remains
Describe the analogue trauma task?
1) ppt shown traumatic or neutral movie
2) followed by sleep or awake
3) collect intrusion diary with distress rating (sleep reduces these)
What is reconsolidation?
1) psychotherapy and sleep reactivate and change aversive memories
2) behaviour is adapted and corresponding pre- existing memories are updated
What is b- Amyloid protein?
it is a peptide that accumulates in the brain and linked to cell death
biomarker for Alzheimer’s disease
How is the accumulation of b-amyloid measured?
- emission tomography (PET)
- higher B-Amyloid accumulation with lower sleep duration
How does sleep affect the immune system?
1) sleep enhances cytokine production, cell migration, and cell proliferation
2) increases aldosterone, growth hormone and prolactin
How can you enhance slow wave sleep (SWS)?
1) hypnoses
2) sound
What is the importance of SWS?
actively promotes immune function
What are circadian rhythms?
1) physical, mental & behavioural changes following a 24h cycle
2) regulated by circadian clocks found within the whole body
e.g. vigilance
What is the two process model for sleep regulation?
1) Process c = our sun exposure
2) Process S = modulates how tired you are
these two processes interact
What is social jetlag (SJL)?
sleep-disruption driven by social obligation (social clock)
How SJL measured?
sleep on freed days - sleep on work days
1) positive score means SJL is driven by social clock
How is SJL increased?
1) caffeine, alcohol consumption
2) smoking
3) metabolic disorders
4) Cardiovascular problems
How do time zones and daylight savings affect an individual?
1) Social jetlag
2) increase cancer-specific mortality
3) Sleep loss- disruption and SJL cause systematic reduction in sleep duration
What does chronic sleep disruption lead too?
psychosocial stress
physical stress
What are the signs that an individual is not getting enough sleep?
1) puffy eyes
2) moodiness
3) Memory and concentration problems
4) need for stimulants
