Sleep Flashcards
What is sleep characterized by?
- insensitive to sensory stimuli, part of brain “shuts off”
- some parts of brain more active
- total brain energy consumption dec 5% to 10%
- voluntary movement ceases
Why do we sleep?
No exact answers
- something to do with repair and recover e.g. of immune, musculoskeletal, and nervous system
- sleep expert says only definite answer is that we become sleepy
How much sleep does the average young adult need?
8-9 hours of sleep
Best indication that you need sleep is?
how rested or sleepy you feel during the day
What happens if u don’t get enough sleep
- sleep deficiency causes fatigue and irritability
- memory, learning, reaction time, processing time, and attention all suffer
- greater tendency to persevere with ineffective solutions
- performance decreases
- susceptibility to errors and accidents increases
What did Wiebe (2009) report was the cause for why teens are awake at night
- stay up texting
- guzzle caffeine-loaded cola or energy drinks late
What is the average time Dr. Calamaro’s subjects used technology at night
- avg of 5 hours per night of ‘technology use’
How many of Dr. Calamaro’s subjects had a television in their bedroom
2/3
How many of Dr. Calamaro’s subjects had a computer in their bedroom
1/3
How many of Dr. Calamaro’s subjects had cell phones or MP3 players in their bedroom
most
What does Dr. Calamaro argue for parents to do
set limits on children’s home technology use, including getting phones and computers out of bedroom, even if only for set periods of the day
What can you do to get better sleep
- Set a routine: body’s biological clock can more easily adjust to earlier bedtime if regularly go sleep same time
- Exercise: helps manage stress (major barrier to falling asleep). But exercise earlier in the day cause minutes-hours after exercise body still activated
- dont’ drink caffeinated beverages (coffee, tea etc.) cause caffeine = stimulant
- alcohol (risk and benefit)
- melatonin (risk & benefit)
- don’t drink lots of fluids b4 bed. While asleep blood continues to circulate, kidney filters blood, & urine accumulates. If bladder fills past certain lvl it signals need to urinate, waking you up.
- create cool, dark, reasonably quiet sleeping environment. (earplugs, sleep mask etc.)
- refrain from mentally stimulating activities ~1 hour b4 sleep (take warm bath or listen to relaxing music instead)
- use bed only for sleeping
- if difficulty sleeping use to acute distress, physician may provide 1-2 week sleep medication. if difficulty persists talk to health care provider. sleep medication may get addiction or less effective over time
Possible reason why smokers experience poorer sleep?
nicotine in tobacco also stimulant
How does alcohol affect sleep
- central nervous system depressant so low doses (one beer or equivalent) can aid relaxation & sleep
Problem w/recommending alcohol as a sleep aid?
“experienced” drinkers tend to feel stimulated after a drink rather than sedated & moderate and higher doses (2 or more drinks) interfere with phase of sleep thats most refreshing
How does melatonin affect sleep
- hormone (produced by small gland in brain) helps control sleep/wake cycles
- blood lvls of melatonin highest at night
- low doses of melatonin available w/out prescription
- low doses provide some benefit in certain types of sleep disorder like helping people fall asleep earlier at night & travelers adjusting sleep cycle to new time zone
Cautions for melatonin
- possible drowsiness so refrain from activities that require alertness (e.g. driving) for 4-5 hours after ingesting
- can interact w/various medication inc. birth control pills & medications of diabetes
- correct daily dose depends on intended use
- long term (more than 2 months) use may not be indicated
6 relationships involved in health promotions?
- Role models
- Opinion leaders
- Gatekeepers
- Stakeholders
- Partners
- Strategic alliances
Definition of role model?
a person who serves as an example in a particular behaviour or social part, fxn, or position for another person to emulate
At the personal level, who may be a role model?
Family, friends, coaches, teachers, leaders of spiritual community, health care providers
At the public level, who may be a role model?
Celebrities, athletes, entertainers
How did public role models negatively affect health previously in the 1940’s
Portrayal in cinema of smoking as glamorous, fashionable, sexy
How is human behavior influenced
- by others around us. starting in early childhood we learn how others around us behave, and to a large extent most people “socialize” so their behaviour is congruent with their reference group. Thus, unusual to see adults eating food taken from garbage can or defecating in public
Definition of emulate
strive to equal or match, especially by imitating