sleep

Question 1

What are 4 major avoidable threats

Answer 1

• Intoxication from naturally occurring poisons
• Infection from diseases
• Physical deterioration from bad diet
• Physical deterioration from lack of exercise

Question 2

What are the 5 stages of sleep

Answer 2

1. Stage 1/Light sleep -
   eyes move under eyelids
   muscle activity slows down
   body transitions from activity to sleep
   —can be easily awakeend here.
   – lasts 10 min
2. early sleep,
   short/fast periods of EEG waves
   brain tries to lower consciousness and tries to keep sleeper in tranquil state
   about 20 min long
   usually accupies 45-55% of total sleep cycle

**3 + 4. **deep sleep/orthodox sleep
Slow wave sleep
difficult to arrouse
Non-REM
no dreaming
body recovers and restores energy reserves (glucose)

5.**REM/padoxial sleep **
rapid eye momevent
associated with dreaming
Extensive brain activity like being awake / twitiching,
3-5 REM sessions approx 20 min each
REM duration increas in the 2nd half of an 8 hr sleep period
Usually starts after 1-2 hrs of deep sleep. it’s actually a state of wakefulness but cant be aroused like in deep sleep = Paradoxical sleep

Question 3

what is paradoxial sleep

Answer 3

it’s when a person is in REM sleep - in wakefulness state but not aroused like in deep sleep.

Question 4

what’s the avg REM sleep time you get

Answer 4

4 or 5 periods of REM during a deep sleep

Question 5

how long is REM sleep

Answer 5

20 min

Question 6

What causes requirements of sleep to decline

Answer 6

usually age but also due to other attributes.

AVg 20 yr old sleeps 8 hrs and 60 yrs old sleeps 6 hrs

Question 7

what happens if a person doesn’t get precise requirement of sleep?

Answer 7

Sleep defecit builds up which can only be satisfied if person catches up on sleep periods

Question 8

Symptoms of sleep deprivation and reduced REM sleep

Answer 8

Both bring on the same symptoms:

• Irratibility
• lowered intellectual performance
• Bring on phsychotic symptomos

Question 9

Sleep debit and credit

Answer 9

Sleep deficit is cumulative

The less you sleep, the more debt you have so will need extra sleep to catch up.

2 pts = for every 1hrs of sleep
1pts = for every 1 hr awake

max credit is 16pts (8 hrs of sleep, less than 2 hrs REM)

Even nif you sleep over 8 hrs, you don’t get any more sleep credit

Question 10

What’s the recommended sleep and wakefulness hours

Answer 10

16hr wakefulness and 8 hrs sleep

Question 11

Jet lag

Answer 11

when our circadian rythem struggles to adjust from one time zone to another…

usually the pattern of zeitgebers in the new zone will align the circadian thythm everntually

slow process 60-90 min per day in the new time zone till you adjust

one adverse effect is that you try to sleep when the circadian rythem is excited.

Question 12

how to deal with jet lang
Less than 24hrs

Answer 12

maintain home-time (not new local time)

Question 13

How to deal with jet lag
More than 24hrs

Answer 13

adjust to new time (not home time)

Question 14

how to deal with jetlag
24hrs

Answer 14

most difficult

there isn’t enough time to have 2 sleep periods but the wakefullness exceeds the sleep credits.

take short nap, followed by a longer sleep before duty period

Question 15

Other measures

Answer 15

1. avoid caffeine
2. avoid alcohol (might help you sleep but reduces REM restorative sleep)
3. avoid stimulation before rest period
4. avoid sleeping right away in the new time zone
5. expose yourself to sun as it is a zeitgeber and helps reset the circadian rythm

Question 15

what determines the rhythm of sleep

Answer 15

carcadian cycle

Question 15

Fatigue due to lack of sleep

Answer 15

a person might be unaware of the performance degredation

ideally take 20 min nap

however, realize it may take another 20 min to gain back your performance after waking

Question 16

what’s the brain state when in REM

Answer 16

brain is active

Question 17

bilogical rythms readjustment is more difficult when you fly towards which direction?

Answer 17

the east

**to fix it:
**
go to sleep early
avoid bright light in evening
seek bright light as early as possible in the day

Recovery:
1 day per 1 hour of time shift

Question 18

circadian cycle causes body temp to change.

When is it the lowest and highest?

Answer 18

body temp is usualy the same for all people, if they are adapted to where they live.

at 5am it’s the lowest (and starts to rise by 6am)

at 18:00 it’s the highest (and starts to drop by 10pm)

Question 19

what happens in the body during sleep

Answer 19

Metabolism decreases by 5-10%

body consumes less oxygen

decreased muscle activity

pulse rate and blood pressure decreases

Question 20

how to adjust to west side flights

Answer 20

the day is longer, so sleep late by having bright light in the evening and darkness/closed curtqains during the day

recovery:
1 hr per 1.5hr time shift

Question 21

‘duration of sleep’ is goverened by

Answer 21

cirdadian rythem and which point in it you are trying to sleep.

if you are tired you will lseep but sleep duration/quality will be affected.

circadian rhythem is govered by body temperature

Question 21

‘duration of sleep’ is goverened by

Answer 21

cirdadian rythem and which point in it you are trying to sleep.

if you are tired you will lseep but sleep duration/quality will be affected.

circadian rhythem is govered by body temperature