Sleep

Question 1

Which 2 stages make up your “light sleep”?

Answer 1

One and Two

Question 2

At which stages are you in your “deepest sleep”?

Answer 2

Three and Four

Question 3

At what point does dreaming happen?

Answer 3

REM sleep

Question 4

How long is a typical sleep cycle?

Answer 4

8 Hours

Question 5

How does the ratio of REM to non-REM sleep change over one night of sleep?

Answer 5

But what’s different, however, is that the ratio of non-REM to REM within those 90-minute cycles changes as we move across the night, such that in the first half the night, the majority of those 90-minute cycles are comprised of lots of deep non-REM sleep, particularly stages three and four of non-REM sleep. But as we push through to the second half of the night, now that seesaw balance actually shifts over, and instead, most of those 90-minute cycles are comprised of a lot more rapid eye movement sleep, or dream sleep, as well as stage-two non-REM sleep, that lighter form of non-REM sleep.

Question 6

What are the characteristics of NREM sleep 1

Answer 6

Question 7

Characteristics of NREM 2

Answer 7

Question 8

Characteristics of NREM Stages 3 and 4

Answer 8

Question 9

Characteristics of REM sleep

Answer 9

Question 10

How much sleep does an adult need?

Answer 10

7 - 8 hours

Question 11

What if someone says they feel great after 6 hours of sleep, that they don’t need more? Is this really true?

Answer 11

And what we’ve been finding from large-scale epidemiological studies is that, using that reference point of seven to nine hours, once you start to drop below that, your mortality risk actually starts to increase. In fact, the Center for Disease Control in the United States, or the CDC, they stipulate a minimum of seven hours of sleep a night for the average adult. In other words, the shorter your sleep, the shorter your life.

Question 12

Why does epidemiological data show there is increased risk of mortality if you sleep more than 9hr?

Answer 12

The first is that, if you look at those studies, it may be that individuals are suffering from significant disease and illness. When we become infected, or we have disease, typically, we try to sleep longer, we stay in bed longer

The second possible explanation is poor sleep quality, because we know that sleep quality, independent of sleep quantity, is also associated with mortality risk. And the lower that your quality of sleep is, the higher your risk of death.

Question 13

Why does the idiom “just sleep on it” actually make sense for the mind, from a scientific perspective? Provide 4 reasons.

Answer 13

• Creativity
• Emotional first aid
• Learning
• Processing emotions and trauma

Question 14

This brain reprocessing happens mainly during … sleep

Answer 14

REM

Question 15

WHY IS SLEEP A SUPERPOWER FOR FOR LEARNING & PERFORMANCE

Answer 15

• First, we know that you need sleep before learning to actually get your brain ready, almost like a dry sponge, ready to initially soak up new information. And without sleep, the memory circuits within the brain effectively become waterlogged, as it were, and we can’t absorb new information.
• But it’s not only important that you sleep before learning, because we also know that you need sleep after learning to essentially hit the save button on those new memories so that we don’t forget.
• Mental replay

Question 16

Need sleep after learning helps with … into short- and long-term memory. Two processes that happen:
- … collected by the hippocampus and relayed to the cortex to be stored
- … to strengthen waking memories (happens in faster motion than real time!)

Answer 16

Future prooif

• Information
• Replaying

Question 17

…. – interconnects memories, widening your perspective and understanding

Answer 17

Sleep

Question 18

Which brain structure is responsible for strong emotional reactions?

Answer 18

Amygdala

Question 19

How does sleep deprivation impact emotional regulation?

Answer 19

Yet in those people who were sleep-deprived, that deep emotional brain center was in fact, hyperactive. Indeed, the amygdala was almost 60 percent more responsive under conditions of a lack of sleep.

Question 20

Why is sleep coined “emotional first aid”?

Answer 20

Because it’s during sleep at night that we take these difficult emotional experiences that we’ve been having during the day, and that sleep acts almost like a nocturnal soothing balm, taking the sharp edges off those difficult experiences.

Question 21

In brief, sleep deprivation impairs the brain’s ability to (Blank) and (Blank). This damage can be irreversible leading to impairments in cognitive function

Answer 21

One of those proteins is a sticky, toxic substance called beta-amyloid that builds up in the brain. (its ability to clear it)

The other is something called tau protein

Sleep cleans this.

Question 22

What medical conditions can lead to sleep deprivation?

Answer 22

• Heartburn
• Diabetes
• Heart Failure
• Musculoskeletal disorders
• Kidney disease
• Nocturia (Night time peeing)
• Thyroid disease
• Breathing problems
• Mental health disorders
• ## Nerological disorders

Question 23

What are 2 statistics on sleep deprivation and risk of acute illness?

Answer 23

• We know that individuals reporting less than seven hours of sleep a night are almost three times more likely to become infected by the rhinovirus, otherwise known as the common cold.
• We also know that women sleeping five hours or less a night are almost 70 percent more likely to develop pneumonia.

Question 24

How might sleep status affect responsiveness to a vaccination?

Answer 24

What they discovered is that in those individuals who were sleeping just four hours a night, they went on to produce less than 50 percent of the normal antibody response. So in other words, if you’re not getting sufficient sleep in the week or the days before you get your flu shot, it may render that vaccination far less effective as a consequence.

Question 25

Immune system is ”recharged” during which parts of sleep?

Answer 25

What this tells us, and now what we’re starting to learn, is that it’s during sleep at night, including deep non-REM sleep, when we actually restock the weaponry within our immune arsenal. We actually stimulate the production of numerous different immune factors.

Question 26

How does the immune system “recharge” during sleep?

Answer 26

And furthermore, the body actually increases its sensitivity to those immune factors. So you wake up the next day as a more robust immune individual.

Question 27

Caffeine is classified as …

Answer 27

Caffeine is in a class of drugs that we call the psychoactive stimulants.

Question 28

How long does it take for caffeine to leave the body?

Answer 28

The first is the duration of action of caffeine. Caffeine, for the average adult, will have what we call a half-life of about five to six hours.

What that means is that after about five to six hours 50 percent of that caffeine that you had is still circulating in your system.

What that also means is that caffeine has a quarter-life of about 10 to 12 hours. In other words, let’s say that you have a cup of coffee at 2pm in the evening. It could be that almost a quarter of that caffeine is still swilling around in your brain at midnight.

Question 29

How does caffeine affect non-REM sleep?

Answer 29

It turns out that caffeine can actually decrease the amount of deep, non-rapid eye movement sleep that we have, stages three and four of non-REM sleep

Question 30

What are 3 ways in which alcohol can impact sleep?

Answer 30

• Alcohol sedates us, but this is not sleep
• Fragments sleep. Alcohol can actually trigger and activate during sleep what we call the fight or flight branch of the nervous system, which will therefore wake you up more frequently throughout the night.
• The third and final issue with alcohol and sleep is that alcohol can actually block your rapid eye movement sleep, or your dream sleep.

Question 31

Does sleep impare appetite?

Answer 31

Yes! In brief, sleep impairs the balance of, and body response to, hormones that regulate appetite

Question 32

Sleep deprivation can: (3 ways it messes with appitite)

Answer 32

Increase craving for higher-calorie and sugary carbohydrate foods.

Blunt our response to leptin so we eat more

Stimulate ghrelin, causing us to eat more and more frequently

Question 33

List 4 ways that sleep is related to sex life.

Answer 33

• Mood, when couples are not getting enough sleep, they have more conflicts the next day.
• Our reproductive hormones suffer, which we know are critical for healthy sexual relationship.
• For a woman, just one hour of extra sleep is associated with a 14 percent increased likelihood of her wanting to be physically intimate with her partner.
• We know that sex before bed, resulting in orgasm, is associated with significant improvements in subjective sleep quality.

Question 34

What is meant by “monophasic” v.s. “biphasic” sleep patterns?

Answer 34

• “Monophasic sleep.” In other words, a single bout of sleep at night.
• Biphasic pattern, meaning one longer bout of sleep at night and then a short afternoon nap during the day

Question 35

Which type of sleep pattern might humans be naturally programmed for?

Answer 35

Biphasic

Question 36

Will napping help or hinder our overall sleep quality/quantity and consistence of sleep patterns? Explain.

Answer 36

• Short naps will help
• Long naps will rob from your nighttime sleep

Question 37

5 tips to create a restful environment for a good night’s sleep

Answer 37

1. The ideal room for sleep is cool and dark.
2. Peace and quiet make for bedroom bliss.
3. Choose the bedding (and sleep position) that’s best for you.
4. Declutter your bedroom.
5. Pick the perfect pillow for you.

Question 38

5 ways to wind down for better sleep at the end of your day

Answer 38

1. Music can soothe us.
2. Dim the lights when you’re home at night.
3. Consider limiting caffeine and alcohol later in the day.
4. Expose yourself to natural light (outdoors, if possible) in the morning or earlier in the day.
5. Ramp down evening emails.

Question 39

5 suggestions to help you de-stress and sleep better

Answer 39

1. Try some gentle yoga poses before bedtime.
2. Start a gratitude list each day.
3. Bathe before bedtime.
4. Read yourself a bedtime story (in book form).
5. Meditation in the evening