Sleep Flashcards
Sleep requirement for infants
12-18h
Sleep requirement for toddlers
12-14h
Sleep requirement for preschoolers
11-13h
Sleep requirement for elementary-agers
10-11h
Sleep requirement for teenagers
8.5 - 9.5h
Sleep requirement for adults
7-9h
Benefits of sleep health
1) immune system
2) glucose metabolism
3) improved productivity & performance
4) memory consolidation
5) the “critical determinant”
Consequences of sleep inadequacy
1) irritability
2) depression
3) behavior/relationship problems
4) reduced productivity
What proportion of US adults gets insufficient sleep 50% of the time every time?
25%
What is the most common sleep disorder?
insomnia
What is delta sleep?
Stage 3 & 4
REM makes up what proportion of sleep?
25%
Stage 2 makes up what proportion of sleep?
50%
Hormonal consequences of sleep deprivation?
+cortisol, +insulin, -leptin
What is the function of the SCN upon wakening?
+T, +cortisol
What is the function of the SCN regarding the pineal gland?
SCN delays melatonin release until dark
Define insomnia
inability to initiate or maintain sleep, early morning awakening, or inability to resume sleep
Define acute/episodic insomnia?
< 4 weeks (aka transient)
Define chronic insomnia
> 4 weeks (usually needs tx)
Define narcolepsy
excessive daytime sleepiness
What happens in narcolepsy?
1) sleep attacks during day due to inability to regulate sleep/wake
2) cataplexy, hallucination, disrupted night sleep, temporary paralysis upon awakening
How is narcolepsy treated?
antidepressants
What is the cause of narcolepsy?
1) hereditary
2) associated with brain damage / neuro dz
What are Ssx of sleep apnea?
snoring, excessive daytime daytime drowsiness, irritability, depression
Comorbidities of sleep inadequacy
1) CVD
2) Depression
3) obesity
4) diabetes
What are the risk factors for sleep apnea?
1) obesity
2) aging ( -muscle tone)
what chronic dz states are affected by inadequate sleep?
arthritis, kidney dz, pain, HIV, epilepsy, parkinsons, depression
What proportion of crashes are affected by inadequate sleep?
15 - 33%
How is transient insomnia treated?
short-acting hypnotic for 7-10 days
How is chronic insomnia treated?
intermittent hypnotic use for an un-established duration
What is the only indication of melatonin?
jet-lab
What is the indication for valerian
none–may or may not help sleep
