Sleep

Question 1

What are the two parts to summarizing research?

Answer 1

1. including a statement that summarizes a study, research or meta-analysis
2. Descriptive writing

Question 2

Andre Tyler Iguodala

Answer 2

A professional basketball player who was placed in reserve due to struggling with a sleep disorder.
After deciding to get at least 8 hours of sleep everyday, his performance showed remarkable improvement.

Question 3

How much sleep do elite athletes need?

Answer 3

Players extended their sleep from 8 hours to 10 hours a week, and this reflected in their performance significantly.

Question 4

Prevalence of sleep problems

Answer 4

around 60% of students experience disrupted sleep on the standard sleep quality scale

Question 5

Origin of sleep

Answer 5

Sleep is universal among every animal species, and has been around for at least 500 million years.

Question 6

Why is sleep important?

Answer 6

It enables us to restore strength, and is also vital for good health

Question 7

Circadian rhythm

Answer 7

Regulated by the suprachiasmatic nucleus- the internal clock ensures the right hormones are released in the body and at the right time ( allow us to wake up, feel hungry, digest food, and sleep at night)

Question 8

What is the length of sleep-
wake circadian
rhythm?

Answer 8

24 hrs and 15 min
It can continue even in the absence of light (which is used to reset our internal clock)

Question 9

What is the importance of sunlight in regulating sleep?

Answer 9

Our bodies and brain reset the internal clock using sunlight everyday. As soon as light hits our eyes, it hits the suprachiasmatic nucleus, a group of 20,000 cells- whose job is to reset and restart our internal clock.

Question 10

Melatonin release

Answer 10

The start cycle begins when the suprachiasmatic nucleus releases the melatonin hormone, after dusk.(summer 9 p.m and 4.30 p.m in winter)

Question 11

What is the function of melatonin

Answer 11

It signals the brain that it is time to sleep
Note; it only starts the sleep cycle but does not make us fall asleep, adenosine does.

Question 12

Sleep pressure

Answer 12

since adenosine starts building up the moment we wake up, the longer we stay awake the more tired and sleepy we feel. This pressure is known as sleep pressure.

Question 13

When does adenosine peak?

Answer 13

about 12- 16 hours of being awake
adenosine and the circadian rhythm can interact- leading to the “second wind”

Question 14

When does melatonin peak ?

Answer 14

around 2 am- 4pm

Question 15

Melatonin drop

Answer 15

Once light comes up, the brain shuts off the release of melatonin which signals that sleep is over and it’s time to wake up.

Question 16

What are the two stages of sleep?

Answer 16

Non-rapid eye movement and rapid- eye movement.

Question 17

Non-rapid eye movement

Answer 17

It accounts for 75-80% of our sleep
There are three stages in NREM;
1. stage N1
2. stage N2
3. stage N3

Question 18

Stage N1

Answer 18

This is the lightest stage of the NREM sleep. There is drowsiness and slow-eye movement and one begins to relax. ( there is possibility of waking up)

Question 19

Stage N2

Answer 19

NREM transition stage. There is light sleep and breathing, heart and blood pressure begin slowing down.
memory consolidation emerge

Question 20

Stage N3

Answer 20

NREM deep sleep. Muscles relax, blood pressure is low, and breathing and heart rate are slow and regular. One enters into deep sleep. (nightmares may occur)

Question 21

What is another name for stage 3 sleep?

Answer 21

slow wave sleep

Question 22

Importance of deep sleep?

Answer 22

Builds the body’s immune system, allows the brain to increase thinking and creativity levels, and restores your body. (happens in the firts half of the night)

Question 23

REM

Answer 23

This is the rapid-eye movement. This occurs at the end of a sleep-cycle. It accounts for 20-25% of our sleep.
There is high heart-beat rate, increased blood pressure, rapid and irregular breathing, and also reduced muscle tone.

Question 24

How many stages of sleep are in the REM?

Answer 24

one

Question 25

What happens to our brains during REM?

Answer 25

helps us process our emotions and memories, which in return helps us focus and maintain healthy relationships.

Question 26

The Architecture of sleep

Answer 26

Before the discovery of REM, it was assumed that the brain “completely switched off” when we went to sleep

Question 27

Eugene Aserinksy

Answer 27

With an experiment that involved his son, he discovered the rapid eye movement and active brain waves during periods of sleep.
Nathaniel Kleitman, who was his PHD advisor then decided to re-do the experiment with his daughter, and found out.

Question 28

How many stages are in the cycle of sleep?

Answer 28

5
We cycle between REM and NREM every night, about 4-5 times.
First half of the night- deep NREM sleep.

Question 29

When does the first REM episode take place?

Answer 29

within the first 90 minutes after falling asleep (at first REM last about 10 min) but increase overnight

Question 30

What are the consequences of poor sleep

Answer 30

1. you’re more likely to experience depression and tiredness
2. Since most REM happens in the second half of the night, the last episode that happens early in the morning is the longest.
   (if one gets only 6 hrs of sleep, then that messes with the last REM that is supposed to take place)

Question 31

Impact on learning

Answer 31

NREM helps you with fact-based learning and problem- solving. If one gets the right amount of sleep, then they will be able to retain and remember what they learnt throughout the day

REM helps with skill-based memory- helps improve the skills you practiced the previous day.
last rem happens between 5-7 am (only retain memory is you fully complete the last REM )

Question 32

Memories

Answer 32

NREM (recovery device) that helps with the retention of memories, and can help one solve problems they had the previous day.
“the aha ha” moment

Question 33

Is sleep important or useful?

Answer 33

Yes

Question 34

Impact of sleep on grades

Answer 34

Poor sleep is associated with poor grades according to a research that was carried out . (students who went to bed between 10-11pm had the best grades)

Question 35

What affects our sleep?

Answer 35

1. Bright lights( blue lights)- disrupts production of melatonin
2. Caffeine- it “perks” you up when adenosine begins to kick in, because it displaces it (attaches to the same receptors adenosine aims for that way the brain is tricked into not falling asleep).
3. Alcohol- may reduce the time needed to fall asleep, but suppresses REM during the first two cycles of sleep (leads to less deep sleep and disruptions in the second half of the night.)
   reduces melatonin and increases adenosine
   4.

Question 36

Sleep hygiene

Answer 36

practices that enable one to get a good night sleep and achieve a level of full daytime alertness.

Question 37

Sleep schedule routine

Answer 37

1. Should include 7.5- 8 hrs of sleep (aim for most nights)
2. Bedtime should be between 11pm-12pm, and ensuring to not wake up before 7am (otherwise you mess with the last cycle of REM that is important for learning - miss out on 30% of REM)
3. For 14 days, aim for 8 hrs each day.
4. Ensure to stay in bed incase you wake up.

Question 38

How does one build a good sleep routine?

Answer 38

1. Be consistent every night.
2. Ensure to wind down at least 30 min before bed-time.
3. Keep away from bright/ blue lights
4. 30-60 min buffer time for electronics
5. Try different relaxation techniques to help with sleep.
6. Avoid tossing and turning in bed.

Question 39

Relaxation breathing

Answer 39

helps relax the mind and body

Question 40

Mindfulness

Answer 40

Helps to focus on the breathing and not worries and stress/ negative thoughts