Sleep Flashcards
What does sufficient sleep mean ideally?
That one wakes refreshed, and feels energetic and alert all day
What is biological clock based on?
Based on the 24 hours sleep-wake cycle. Circadian rhythm
Internal clock
What is the biological clock controlled by? and which hormone plays a role in it?
Controlled by brain processes in response to wake/sleep hours and daylight/darkness.
Darkness increases Melatonin hormone which increases sleepiness
What is the internal clock disrupted by?
disrupted by work, travel, early school starts, daylight deprivation, over exposure to artificial light at night
What are the stages of sleep?
Non-REM sleep
Stage N1
Stage N2
Stage N3
Stage N4
REM sleep
Describe Stage N1 of non-REM sleep.
Transition to sleep
Lasts 5 minutes
Eyes moving slowly, muscle activity slows, easily awakened
Describe Stage N2 of non-REM sleep.
Light but true sleep
Lasts from 10-25min
Eye movement stops, heart rate slows, body temperature drops.
Describe Stage N3 (Deep sleep) and N4 (very deep sleep) of non-REM sleep.
Deep sleep, very slow brain waves
Physically restorative
Describe REM sleep.
Rapid Eye Movement
Dream stage of sleep
Starts 70-90 minutes after falling asleep
Shallow breathing
HR and BP increases
Arms and legs paralyzed
Sufficient REM positively correlated with cognitive function, creativity, memory consolidation
When does most deep sleep occur?
In first half of the night
What happens in the second half of the night?
Stage N2 and REM alternate, REM sleep lengthens in the early morning hours
Which stages of sleep are especially important?
All stages are important but especially N3-N4 and REM sleep
What does a normal sleep cycle include?
50% stage 2, 20% REM and 30% in all other stages
What do Stage 3 and 4 do?
Stimulate growth and development, repairing muscles and tissues, boosting immune function
What is the importance of REM sleep?
Renews the mind by assisting with learning and memory
The brain consolidates and processes information learned throughout the day
Forms neural connections assisting with memory function
Neurotransmitter boost, including mood enhancers such as serotonin and dopamine
If sleep is insufficient what does the body do?
It will prioritize deep sleep over REM sleep
What are the recommended hours of sleep for babies 4 months to 1 year old?
12-16 hours per day
What is the recommended hours of sleep for children 1 to 2 years old?
11 to 14 hours/day
What is the recommended hours of sleep for children 3 to 5 years old?
10-13h/day
What is the recommended hours of sleep for children 6 to 12 years old?
9-12 h/day
What is the recommended hours of sleep for teens 13-18 years old?
8-10h/day
What can getting more sleep help children with?
can help with children’s physical health
emotional well-being
quality of life
How does insufficient sleep impact a child?
impacts how a child feels, behaves and interact. Children who get less than adequate sleep report hyperactivity, stress, and poor mental health
Are Canadian children meeting the sleep guidelines?
68% of of 10-13yo and 72% of 14-17yo sleep the recommended amount per night averaged across all day of the week
Conclusion: 1 in 3 children and adolescents sleep less than the recommended amount
What are intrinsic factors contributing to children and adolescents getting less sleep?
Earlier wake times and later sleep times with age, especially through adolescence
What are extrinsic factors contributing to less sleep for children and adolescents?
Increased social opportunities and obligations
Academic requirements
24/7 availability of commodities and technology
Extracurricular activities
Sport commitments
Less parental monitoring as adolescents age
Part time work
What does sleep impact in kids and teens? (Name 4 things)
Alertness and attention
Cognitive performance
Resiliency
Vocabulary acquisition
Learning and memory
Growth, especially during infancy
Memory consolidation in toddlers
Executive attention
Motor skill development
What has inadequate sleep been linked to in general?
Allergic rhinitis
Immune system dysfunction
Anxiety and depression
Negatively impacts focus and attention
Undermines executive function and decision making, increase the risk for accidents and trauma from a variety of circumstances such as car crashes and sports injuries
What is inadequate sleep linked to in adolescents?
Long-term negative effects on academic performance and issues of mental health, including risk taking behavior and substance abuse
What is the link between insufficient sleep and childhood obesity?
Insufficient sleep increases Ghrelin and decreases Leptin (both these things result in increased appetite
There has been an association between inadequate sleep and increase BMI in kids and teens.
What are the three possible pathways in which insufficient sleep could lead to an increased BMI?
Sleep restriction ==> metabolic changes ==> appetite dysregulation ==> changes in eating behaviours==> increased energy intake ==> increased BMI
Sleep restriction==> sleepiness/fatigue==> reduced physical activity/increased sedentary behavior==> reduced energy expenditure==> increased BMI
Sleep restriction==> increased opportunity to eat==> changes in eating behaviour==> increased energy intake==> increased BMI
