SLEEEEEEP Flashcards
Circadian rhythm?
Natural fluctuation in body functions eg. hormones / T
Lowest at night
Sleep pressure?
Pressure to go to sleep Build up adenosine while awake higher levels of adenosine =greater sleep pressure Adenosine Breaks down when asleep Caffeine blocks receptors
Stages of sleep
Stage 1 - 1-10 mins , associated With myoclonic jerks
Stage 2 - 2-20mins , decrease heart rate / decrease T
Stage 3 /4 - associated With delta waves / sleep through disturbances
Melatonin
Regulates sleep/ wake cycle
Antioxidant / anti inflammatory
Made by pineal gland , moderated by suprachiasmatic nucleus
Makes l- tryptophan
Regulated by activation of b1 adrenergic receptor
Daylight stops noradrenergeric stimulation affecting enzyme production
Blue light suppresses melatonin production
Bananas increase blood melatonin
PHYSICAL FACTORS AFFECTING SLEEEPPPPPP
Cardiov. Disease Cancer Diabetes Weight gain Immune deficiency Dementia
MENTAL FACTORS AFFECTING SLEEP
-Emotional volatility + overactivity in some parts of the brain
-Linked to increased suicidality - reduced impulsiveness
-Linked to stress
Depression
Anxiety
Bipolar
Psychosis
Signs of sleep deprivation
Falling asleep by late morning More irritable Need caffeine in morning Emotionally volatile Needing to re read work cognitive impairment More hungry Need alarms every morning Feeling cold / lack of energy Easily distracted / forgetful
Hrs of sleep?
8 is beneficial but 6.5 is average
Things to help u sleep
Regular bedtime - no naps Only go to bed when sleepy Dont lie in bed awake Go and do something quiet and relaxing then go back when sleepy Wind down before bed
