Sleep

Question 1

Sleep Benefits

Answer 1

Restored and refreshes body and brain
Cell waste drain back to lymphatic system
Improves performance
Psychotic behaviour from lack of it

Question 2

Lack of sleep is a early sign of…

Answer 2

Dementia

Question 3

What does EEG do?

Answer 3

EFG records electrical activity of the brain

• Alert brain
• Brain at rest of sleep
• Phase of sleep

Question 4

5 Stages of sleep

Answer 4

Stage 1 - Light Sleep (Drowsiness) - Transition from wake to sleep (10 minutes

Stage 2 - Early sleep (Light sleep) - Conscious awareness disappears (20 minutes)
50% of normal sleep is here

Stage 3 - Deeper sleep (Orthodox sleep/slow wave sleep for refreshing body and tissue)

Stage 4 - Deeper (Orthodox sleep) - Need more solve wave after intense exercise

Stage 5 - Paradoxical (REM) - Refreshes the brain - Refreshes the memory but not the body/emotional equilibrium/learning = more REM

Question 5

Sleep Cycle

Answer 5

Lasts 90 minutes
REM occurs after first 90 minutes
REM time increases throughout night

Question 6

REM Sleep

Answer 6

4-5 bouts of REM sleep a night
Used to restore the brain and memory and provide emotional equilibrium.

Rapid eye movement
Paradoxical sleep

Question 7

Sleep Inertia

Answer 7

Drowsiness and disorientation and decliner of motor dexterity when transition from sleep to wakefulness

Question 8

The Circadian Rhythm

Answer 8

Fluctuations in Temp/pressure/HR/Sensory/Adrenal output/brain waves

Cycles are 25 hours long

Peak performance in early evening @ highest core temps/cortisol highest

Poorest between 2am and 5am - Window of circadian low

Defined as - Biological cycle controlled by 24 hour internal clock in brain that regulated behavioural and physiological changes

Question 9

Zeitgebers

Answer 9

External factors that affect our endogenous circadian rhythm
(24 hour days :( )

Question 10

Sleep Credit and Debt

Answer 10

2 points per hour asleep
1 point lost for every hour awake

Max 16 points even if you sleep above 8 hours

Question 11

Jet Lag

How many days recovery for every 90 minutes of jet lag?

Answer 11

Transmeridian Desynchronise

1 day for every 90 minutes of jet lag

Eastward flying more impactful than flying west “West is best)

Question 12

Recovery from jet lag

Answer 12

Stop over less than 24H - Stay on local time
Over more than 24H - Change to new local time ASAP

Avoid sleeping during new zones day
Exposure to sunlight in morning
Avoid mental stimulating activities before resting
Avoid alcohol (reduce REM)

Question 13

How much sleep required to recover from period of lost sleep?

Answer 13

Same duration as the period of lost sleep

Question 14

How many stages of orthodox sleep?

Answer 14

4 stages

Question 15

Body Temperature on physical/mental performance

Answer 15

Best performance for both is at rising or high body temperature

Question 16

The duration of a period of sleep is primarily governed by

Answer 16

Point within your circadian rhythm at which you try to sleep

Question 17

Internal clock

Answer 17

Modifies the length of the circadian rhythm to match the actual length of the day.