sleep Flashcards
What are 4 major avoidable threats
- Intoxication from naturally occurring poisons
- Infection from diseases
- Physical deterioration from bad diet
- Physical deterioration from lack of exercise
What are the 5 stages of sleep
-
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 -
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
what is paradoxial sleep
it’s when a person is in REM sleep - in wakefulness state but not aroused like in deep sleep.
what’s the avg REM sleep time you get
4 or 5 periods of REM during a deep sleep
how long is REM sleep
20 min
What causes requirements of sleep to decline
usually age but also due to other attributes.
AVg 20 yr old sleeps 8 hrs and 60 yrs old sleeps 6 hrs
what happens if a person doesn’t get precise requirement of sleep?
Sleep defecit builds up which can only be satisfied if person catches up on sleep periods
Symptoms of sleep deprivation and reduced REM sleep
Both bring on the same symptoms:
- Irratibility
- lowered intellectual performance
- Bring on phsychotic symptomos
Sleep debit and credit
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
What’s the recommended sleep and wakefulness hours
16hr wakefulness and 8 hrs sleep
Jet lag
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.
how to deal with jet lang
Less than 24hrs
maintain home-time (not new local time)
How to deal with jet lag
More than 24hrs
adjust to new time (not home time)
how to deal with jetlag
24hrs
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
Other measures
- avoid caffeine
- avoid alcohol (might help you sleep but reduces REM restorative sleep)
- avoid stimulation before rest period
- avoid sleeping right away in the new time zone
- expose yourself to sun as it is a zeitgeber and helps reset the circadian rythm
what determines the rhythm of sleep
carcadian cycle
Fatigue due to lack of sleep
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
what’s the brain state when in REM
brain is active
bilogical rythms readjustment is more difficult when you fly towards which direction?
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
circadian cycle causes body temp to change.
When is it the lowest and highest?
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)
what happens in the body during sleep
Metabolism decreases by 5-10%
body consumes less oxygen
decreased muscle activity
pulse rate and blood pressure decreases
how to adjust to west side flights
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
‘duration of sleep’ is goverened by
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
‘duration of sleep’ is goverened by
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
