Sleep Flashcards
What is the average sleep need for adults?
7.5 hours
“7-9 is divine”
What are some effects of sleep deprivation?
- Decline in memory
- Decline in attention
- Decline in reaction time
- Chronic deprivation can lead to psychosis, weight gain, immune suppression, cognitive decline
How does long-term shift work affect cognitive function?
It leads to cognitive decline
What happens to sleep duration as people age?
Sleep duration decreases with age
Aging is associated with changes in sleep patterns.
What does the mnemonic ‘BATS Drink Blood’ represent?
o Beta (Awake)
o Alpha (Drowsy)
o Theta (Stage 1)- NREM 1: Light sleep (may not realize you’re asleep)
o Sleep Spindles/K Complex (Stage 2)
o Delta (Stage 3 & 4 – Deep Sleep)- NREM 3-4: Slow-wave sleep (SWS), deep sleep, growth & repair
o Beta (REM – Looks like awake EEG)- REM: Dreaming, paralysis, memory processing
What is the EEG wave pattern for awake individuals?
Beta
Beta waves are present when a person is awake and alert.
What characterizes Stage 1 sleep?
Theta waves, light sleep
NREM Stage 1 is the transition from wakefulness to sleep.
What are sleep spindles and K complexes associated with?
Stage 2 sleep
These features are indicative of the second stage of NREM sleep.
What type of sleep occurs in stages 3 and 4?
Deep Sleep (Delta waves)
Also known as Slow-wave sleep (SWS), crucial for growth and repair.
What characterizes REM sleep?
Dreaming, paralysis, memory processing
REM sleep is essential for cognitive functions and emotional regulation.
When does the first REM cycle typically occur?
About 90 minutes after falling asleep
REM cycles become longer as the night progresses.
What is the role of the VLPO in sleep physiology?
Located in the hypothalamus and acts as a ‘sleep switch’.
When it’s time to sleep, the VLPO sends out signals (like GABA) to shut down the parts of your brain that keep you awake and alert and slowly dims the lights in your brain to help you drift off.
Damage to VLPO chronic insomnia
What does the SCN regulate?
Circadian rhythms
The Suprachiasmatic Nucleus helps control the body’s internal clock.
What is obstructive sleep apnea (OSA)?
A disorder where breathing stops during sleep
OSA can increase the risk of heart problems.
What differentiates night terrors from nightmares?
Night terrors occur in NREM stage 3-4, nightmares occur in REM
Night terrors are more intense and happen during deep sleep.
What condition is characterized by excessive daytime sleepiness?
Narcolepsy
Narcolepsy is linked to low levels of orexin.
Why do we need sleep?
o Survival & repair (Restorative)
o Dreaming & memory consolidation (organizing memories)
o Metabolic regulation (Weight & immune function)
o Toxin clearance by the glymphatic system; If you don’t sleep, your brain can’t clean itself.
o Regulates mood & brain plasticity
What is the glymphatic system’s role during sleep?
Toxin clearance from the brain
Sleep facilitates the removal of waste products from brain activity.
How does sleep deprivation affect mental health, specifically depression?
It leads to reduced REM latency
Individuals may enter REM sleep faster when sleep-deprived.
What happens in Seasonal Affective Disorder (SAD)?
increased melatonin occurs in the body when its darker outside and makes you want to stay in and sleep in- in those with SAD, this can sometimes lead to increase in symptoms of depression.
What is the role of pons and midbrain in sleep?
They control REM sleep (dreaming).
