Sleep

Question 1

What is the circadian rhythm?

Answer 1

Natural fluctuations in body functions e.g. hormone levels, body temp, etc - it is lower in the night (lowest 4-5am)

Question 2

What is sleep pressure?

Answer 2

The pressure to go to sleep - built up whilst awake (adenosine)

Adenosine is broken down when asleep

Question 3

What is the effect of caffeine on adenosine?

Answer 3

It acts as an antagonist on adenosine receptors

Question 4

What is REM sleep?

Answer 4

Rapid Eye Movement

• associated with dreaming
• strengthens brain connections

Alcohol suppresses REM sleep

Question 5

What are the stages of sleep?

Answer 5

1. Non-REM
2. Stage 1 (1-10mins myoclonus jerks)
3. Stage 2 (20mins decrease heart rate and temp)
4. Stage 3/4 (when you sleep through most disturbances)
5. Non-REM
6. REM

Question 6

What is melatonin?

Answer 6

A hormone that regulates sleep/wake cycle

Question 7

What is melatonin production suppressed and increased by?

Answer 7

Suppressed by blue light

Increased by bananas

Question 8

What issues is poor sleep associated with?

Answer 8

1. Cardiovascular disease
2. Diabetes
3. Weight gain
4. Immune deficiency
5. Dementia
6. Accidents
7. Poor mental health

Question 9

What are signs of sleep deprivation?

Answer 9

• falling asleep late morning
• needing caffeine
• needing to re-read work
• easily distracted
• need alarms to wake in the morning
• more irritable
• more hungry
• feel colder

Question 10

What are some sleep diseases?

Answer 10

1. Insomnia
2. Parasomnia (night terrors, sleep walking, restless leg syndrome)
3. Sleep apnoea
4. Narcolepsy

Question 11

What is the amount of sleep an average adult should have?

Answer 11

6.5 hours (8 is beneficial)