Sleep Flashcards
Are ‘‘functioning’’ and ‘‘thriving’’ the same concept?
no
Darkness increases which hormone
melatonin
Melatonin increases what
sleepiness
Internal clock can be disrupted by what?
Work
Travel
Early school starts
Daylight deprivation
Over exposure to artificial light at night
Non REM - Stage N1
Transition to sleep
Eyes moving slowly, muscle activity slows, easily awakened
Lasts about 5 minutes
Duration of sleep Stage N1
about 5 min
Non REM stage N2
Light but true sleep
Eye movement stops, heart rate slows, body temperature drops
Lasts from 10-25 min
Non REM sleep stage N3 and N4
Deep sleep, very slow brain waves
Physically restorative
Which stage is deep sleep and which stage is very deep sleep?
N3 = deep sleep
N4 = very deep sleep
Dream stage of sleep
REM
When does REM sleep starts?
70-90 min after falling asleep
Characteristics of REM sleep
Shallow breathing
HR and BP increase
Arms and legs paralyzed
When does most deep sleep occurs?
In the first half of the night
When does REM sleep lengthens the most?
In the early morning hours
Which 3 stages are the most important?
N3-N4 and REM sleep
A normal sleep cycle includes: % for each
50% stage 2
20% in REM
30% in all other stages
Importance of REM sleep
Learning and memory
Brain process and consolidates infor.
Form neural connections (memory function)
Neurotransmitter boost
If sleep is insufficient, the body will prioritize which stage?
deep sleep over REM
Recommended hours of sleep - newborns younger than 4 months
Sleep patterns vary widely
Recommended hours of sleep - Babies 4 months to 1 yo
12-16h per day
Recommended hours of sleep - Children 1 to 2 yo
11-14 h per day
Recommended hours of sleep - Children 3 to 5 yo
10-13
Recommended hours of sleep - Children 6 to 12 years old
9-12
Recommended hours of sleep - Teens 13-18 yo
8-10
Extrinsic factors for children/adolescents getting less sleep
- Increased social opportunities and obligations
- Academic requirements
- 24/7 availability of commodities and technology
- Extracurricular activities
- Sports commitments
- Less parental monitoring as adolescents
- Part time work
Research on importance of sleep across childhood and adolescence
Alertness and attention
Cognitive performance
Resiliency
Vocabulary acquisition
Learning and memory
Growth
Memory consolidation in toddlers
Executive attention
Motor skill development
Inadequate sleep has been linked to 3 things:
Allergic rhinitis
Immune system dysfunction
Anxiety and depression
Hormone change when insufficient sleep and childhood obesity
Increase ghrelin
Decrease leptin
Is there a link to make between inadequate sleep and BMI
Linked with increased BMI in children and adolescents
Possible pathways of important components that may be contributing to an increased BMI:
Inadequate sleep
Changes in eating behavior
Reduced PA/increased sedentary behavior
