Sleep

Question 1

What does sufficient sleep mean ideally?

Answer 1

That one wakes refreshed, and feels energetic and alert all day

Question 2

What is biological clock based on?

Answer 2

Based on the 24 hours sleep-wake cycle. Circadian rhythm
Internal clock

Question 3

What is the biological clock controlled by? and which hormone plays a role in it?

Answer 3

Controlled by brain processes in response to wake/sleep hours and daylight/darkness.
Darkness increases Melatonin hormone which increases sleepiness

Question 4

What is the internal clock disrupted by?

Answer 4

disrupted by work, travel, early school starts, daylight deprivation, over exposure to artificial light at night

Question 5

What are the stages of sleep?

Answer 5

Non-REM sleep
Stage N1
Stage N2
Stage N3
Stage N4
REM sleep

Question 6

Describe Stage N1 of non-REM sleep.

Answer 6

Transition to sleep
Lasts 5 minutes
Eyes moving slowly, muscle activity slows, easily awakened

Question 7

Describe Stage N2 of non-REM sleep.

Answer 7

Light but true sleep
Lasts from 10-25min
Eye movement stops, heart rate slows, body temperature drops.

Question 8

Describe Stage N3 (Deep sleep) and N4 (very deep sleep) of non-REM sleep.

Answer 8

Deep sleep, very slow brain waves
Physically restorative

Question 9

Describe REM sleep.

Answer 9

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

Question 10

When does most deep sleep occur?

Answer 10

In first half of the night

Question 11

What happens in the second half of the night?

Answer 11

Stage N2 and REM alternate, REM sleep lengthens in the early morning hours

Question 12

Which stages of sleep are especially important?

Answer 12

All stages are important but especially N3-N4 and REM sleep

Question 13

What does a normal sleep cycle include?

Answer 13

50% stage 2, 20% REM and 30% in all other stages

Question 14

What do Stage 3 and 4 do?

Answer 14

Stimulate growth and development, repairing muscles and tissues, boosting immune function

Question 15

What is the importance of REM sleep?

Answer 15

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

Question 16

If sleep is insufficient what does the body do?

Answer 16

It will prioritize deep sleep over REM sleep

Question 17

What are the recommended hours of sleep for babies 4 months to 1 year old?

Answer 17

12-16 hours per day

Question 18

What is the recommended hours of sleep for children 1 to 2 years old?

Answer 18

11 to 14 hours/day

Question 19

What is the recommended hours of sleep for children 3 to 5 years old?

Answer 19

10-13h/day

Question 20

What is the recommended hours of sleep for children 6 to 12 years old?

Answer 20

9-12 h/day

Question 21

What is the recommended hours of sleep for teens 13-18 years old?

Answer 21

8-10h/day

Question 22

What can getting more sleep help children with?

Answer 22

can help with children’s physical health
emotional well-being
quality of life

Question 23

How does insufficient sleep impact a child?

Answer 23

impacts how a child feels, behaves and interact. Children who get less than adequate sleep report hyperactivity, stress, and poor mental health

Question 24

Are Canadian children meeting the sleep guidelines?

Answer 24

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

Question 25

What are intrinsic factors contributing to children and adolescents getting less sleep?

Answer 25

Earlier wake times and later sleep times with age, especially through adolescence

Question 26

What are extrinsic factors contributing to less sleep for children and adolescents?

Answer 26

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

Question 27

What does sleep impact in kids and teens? (Name 4 things)

Answer 27

Alertness and attention
Cognitive performance
Resiliency
Vocabulary acquisition
Learning and memory
Growth, especially during infancy
Memory consolidation in toddlers
Executive attention
Motor skill development

Question 28

What has inadequate sleep been linked to in general?

Answer 28

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

Question 29

What is inadequate sleep linked to in adolescents?

Answer 29

Long-term negative effects on academic performance and issues of mental health, including risk taking behavior and substance abuse

Question 30

What is the link between insufficient sleep and childhood obesity?

Answer 30

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.

Question 31

What are the three possible pathways in which insufficient sleep could lead to an increased BMI?

Answer 31

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