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Health Neuroscience > Sleep > Flashcards

Sleep Flashcards

1
Q

HOW MUCH SLEEP DO YOU NEED?

A
  • most adults need about 7-8h of GOOD-QUALITY sleep p/night
  • 0-3 months = 14-17h
  • 4-11 months = 12-15h
  • 1-2y = 11-14h
  • 3-5y = 10-13h
  • 6-13y = 9-11h
  • 14-17y = 8-10h
  • 18-64y = 7-9h
  • 65+y = 7-8h
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2
Q

SLEEP MECHANISMS

A
  • 2 internal biological mechanisms working together to regulate sleep:
    1. HOMEOSTASIS (AKA. SLEEP PRESSURE)
    2. CIRCADIAN RHYTHMS
  • caffeine counteracts sleepiness by blocking actions of adenosine
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3
Q

SLEEP PRESSURE & WAKEFULNESS: HOMEOSTASIS X CIRCADIAN RHYTHM SLEEP DRIVE

A
  • 7am - 11pm = awake; sleep pressure ramps up more as day goes on
  • 11pm - 7am = sleep; sleep pressure drops
  • circadian rhythms = physical/mental/beh changes over 24h cycle
  • circadian rhythms also follow this flow via wakefulness IF homeostasis & circadian processes = synchronised
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4
Q

AVERAGE TEEN CIRCADIAN RHYTHM

A

3AM-7AM: THE BIG DIP
- energy = lowest; may not feel fully awake until 9-10am
10AM-1PM: ENERGY UP
- body temp rises throughout morning aka. alertness/sharpness increase
2PM-5PM: AFTERNOON SLUMP
- may crave snacks; earlier for adults (1-3)
11PM: GETTING SLEEPY
- melatonin (sleep hormone) rises hour later in teens; blue light suppresses it aka. disrupts sleep

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5
Q

SLEEP ANATOMY

A
  1. HYPOTHALAMUS
    - control centers affecting sleep/arousal
  2. SUPRACHIASMATIC NUCLEUS (SCN)
    - receive info about light exposure; control beh rhythm
  3. BRAIN STEM
    - communicated w/hypothalamus to control transitions between wake/sleep
  4. THALAMUS
    - relays info from senses -> cerebral cortex
  5. PINEAL GLAND
    - receives signals from SCN; increases melatonin production
  6. BASAL FOREBRAIN
    - promotes sleep/wakefulness
  7. AMYGDALA
    - becomes increasingly active during REM
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6
Q

GOOD SLEEP = CRITICAL TO EXECUTIVE/COGNITIVE FUNCTIONING

A

FRENDA & FENN (2016)
- WM abilities
DEAK & STICKGOLD (2010); DIEKELMANN (2014)
- LTM consolidation
WHITNEY ET AL. (2017)
- attentional control
ALHOLA & POLO-KANTOLA (2007); DURMER & DINGES (2005); RAVEN ET AL. (2018)
- general cognitive performance

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7
Q

SLEEP & AGEING

A

YANG, XIE & WANGE (2022)
- sleep duration impacts neurocognitive development in childhood/adolescence
DZIERZEWSKI ET AL. (2018)
- declines in sleep & cognitive performance occur w/ageing

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8
Q

SLEEP DEPRIVATION VS RESTRICTION

A
  • total sleep deprivation = extended continuous wakefulness for 24-72h
  • sleep restriction = restricted sleep time/getting less than recommended
  • sleep fragmentation = short interruptions to sleep
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9
Q

ATTENTION

A
  • brain regions & networks associated w/attention/WM/executive functions:
    1. frontoparietal network (FPN)
    2. thalamus (arousal)
    3. default mode network (DMN)
  • all affected by sleep deprivation
  • robust/reliable reductions in functional MRI signal in dorsolateral prefrontal cortex (dIPFC)/intraparietal sulcus while performing attentional tasks = consequence of sleep deprivation
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10
Q

BEHAVIOURAL CONSEQUENCES

A
  • activity in thalamus during sustained attention tasks = altered following total sleep deprivation
    CHEE ET AL. (2010); TOMASI (2009)
  • greater activity under sleep loss conditions
    CHEE (2010); CHEE (2008)
  • intermittent periods of diminished thalamic activity
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11
Q

KRAUSE ET AL. (2017)

A
  • sleep-deprived human brain
  • thalamus represents pivotal gating hub via which alterations in brainstem ascending arousal signals affect cortical attentional networks
  • elevated thalamic activity under sleep loss = frequently maintained attentional performance
  • substantial reductions in thalamic activity = common lapses in attention
  • observed reductions in thalamic activity = NOT present during attentional lapses in well-rested conditions
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12
Q

WORKING MEMORY

A
  • WM & attention systems overlap
  • deficits in WM correlate w/reductions in DLPFC/posterior parietal activity
  • degree of aberrant on-task DMN activity preducts severity of WM impairment in sleep-deprived individuals
  • adolescents reporting poorer sleep quality (BUT still within normal range) than peers exhibit less DLPFC activation during cognitive control task
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13
Q

REWARD PROCESSING

A
  • mesolimbic reward system = network of interconnected brain regions (incl. midbrain vental tegmental area/striatum/PFC regions)
  • ventral tegmental area provides dopaminergic innervation to striatum connected to/regulated by areas of PFC (particularly medial PFC (mPFC)/inferior orbitofrontal cortex (OFC) regions)
  • guide motivated actions/learning
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14
Q

SLEEP DEPRIVATION IN REWARD PROCESSING

A
  • mesolimbic reward system = sensitive to sleep loss -> increased risk taking/impulsivity
  • 1 night of sleep deprivation -> increased activity in ventral striatum in mixed monetary gamble task during anticipation/receipt of monetary rewards
  • activity in affect-related regions in frontal cortex associated w/valuation/salience (incl. insula/mPFC) = also substantially increased following sleep loss
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15
Q

REWARD PROCESSING PAPERS

A
  • sleep deprivation -> generalised increase in reward sensitivity impairing reward discrimination accuracy
  • fMRI signal in mPFC/OFC/anterior insula cortex in sleep-deprived individuals DOESN’T accurately discriminate between trials (not) involving monetary reward/punishment values
    KILLGORE (2006); GUJAR (2011)
  • sleep-deprived individuals make more risky decisions & assign greater weights to recent rewards
  • responses in striatum/amygdala to emotionally pleasurable/hedonic images + desirable food stimuli = amplified during sleep deprivation
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16
Q

SUMMARY I

A
  • sleep loss = associated w/increased reward processing & impulsivity due to hyperactive reward systems
  • sleep loss = also assocyaed w/widespread impairments in cognitive task performance & reductions in dlPFC activity
17
Q

SHIFT WORK

A
  • 2-3h sleep loss p/night accumulated over multiple nights -> deficits of performance (ie. sustained attention) particularly w/limited opportunity for sleep recovery
  • reductions in sleep duration impair performance even more in magnitude to alcohol intake
  • relevance of sleep-induced effects on cognitive function = night shift workers may be chronically sleep restricted partly dur to circadian misalignment
18
Q

CIRCADIAN RHYTHM SLEEP-WAKE DISORDERS (CRSWD)

A
  • disruptions to circadian rhythm can occur over short/long-term
  • experts identified number of circadian rhythm sleep-wake disorders (CRSWD) based on characteristics/causes:
    1. JET LAG DISORDER
    2. SHIFT WORK DISORDER
    3. ADVANCED SLEEP PHASE DISORDER
    4. DELAYED SLEEP-WAKE PHASE SYNDROME
    5. NON-24-HOUR SLEEP WAKE DISORDER
    6. IRREGULAR SLEEP-WAKE RHYTHM DISORDER
19
Q

CRSWD: JET LAG DISORDER

A
  • occurs when person travels across multiple time zones in short period of time
20
Q

CRSWD: SHIFT WORK DISORDER

A
  • work obligations can cause major disruptions in person’s circadian rhythm
21
Q

CRSWD: ADVANCED SLEEP PHASE DISORDER

A
  • rare
  • people w/it get tired early in evening & wake up very early in morning even when they want to be up later at night/sleep later in morning
22
Q

CRSWD: DELAYED SLEEP-WAKE PHASE SYNDROME

A
  • associated w/staying up late at night & sleeping in late in morning
23
Q

CRSWD: NON-24-HOUR SLEEP WAKE DISORDER

A
  • occurs primarily in blind people
  • aka. aren’t able to receive light-based cues for circadian rhythm
  • body still follows 24h cycle BUT sleeping hours constantly shift backward by minutes/hours at a time
24
Q

CRSWD: IRREGULAT SLEEP-WAKE RHYTHM DISORDER

A
  • rare
  • no consistent pattern of sleep
  • may have many naps/short sleeping periods throughout 24h day
  • frequently connected to conditions affecting brain (ie. dementia/traumatic brain injury (TBI))
25
Q

HEALTH IMPACTS OF DISRUPTED CIRCADIAN RHYTHMS

A
  • circadian rhythms influence:
    1. sleep patterns
    2. hormone release
    3. appetitie & digestion
    4. temperature
  • long-term sleep loss & continually shifting circadian rhythms can increase risk of:
    1. obesity/diabetes
    2. mood disorders
    3. heart/blood pressure issues
    4. cancer
    5. worsening of existing health issues
26
Q

SLEEP LOSS x IMMUNE SYSTEM

A
  1. natural killer (NK) cell function decreases -> viral infection/cancer risk increases
  2. inflammatory cytokines increase -> cardiovascular/metabolic disorders increase
  3. antibody production decreases -> common infection risk increases
27
Q

2H OF SLEEP LOSS

A
  • increased insulin resistance/leptin/ghrelin lvls & increases in evening cortisol lvls post (as little as) 2h sleep loss
  • increase in ghrelin/leptin -> increased hunger/food cravings
28
Q

MAINTAINING HEALTH SLEEP-WAKE CYCLE GUIDELINES

A
  • get sunlight
  • exercise
  • keep naps short
  • avoid caffeine
  • avoid using electronics in beg
  • build consistent sleep schedule
29
Q

SLEEPWALKING & PARASOMNIAS

A
  • cerebellum/brainstem DON’T “shut off” same as other brain parts
  • integration of info between dif parts of cerebral cortex = considered important precursor for consciousness
  • brain = awake enough to perform v complex/oft protracted motor/verbal behs BUT asleep enough not to have conscious awareness of/responsibiloty for such behs

Health Neuroscience (6 decks)

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