sleep Flashcards
need avg of 8 hours sleep for how many hours awake?
16hours
sleep credits
2 credits per hour sleep
1 credit used per hour awake
max credit 16
sleep debt when you’ve not had enough sleep
how to recover from sleep debt
depends on individual but sleep for time you lost
effects of sleep deficit
eyestrain memory problems reaction times increase increased errors physiological effects
Napping
> 30min- head into deep sleep, wake up feeling tired
20-30 min optimal power nap
90min sleep longer and get through first sleep cycle
circadian rhythm
internal body clock controlling periods of activity & inactivity
endogenous(internal) circadian stimuli
temperature- primary internal stimuli
coldest 4-5 am - vigilance and performance lowest
warmest body temp 8pm- more difficult to sleep
exogenous(external) stimuli (Zeitgebers)
clock
sunrise & sunset
light & darkness
meal patterns
without zeitgebers the circadian rhythm?
becomes a free running circadian rhythm and lengthens to 25-28 hours
brain waves are measured by?
electroencephalogram (EEG)
electrooculogram (EOG)
non REM/ orthodox sleep is?
stage 1, 2 , 2 & 4
for body and cell repair
stage 1 sleep
5-10mins
feels like falling
most twitching
easy to wake up
stage 2 sleep
5-10mins avg
50% of sleep in stage 2
preparing for deep sleep
stage 3&4 sleep
deep sleep
slow wave
difficult to wake up from
REM/ paradoxical sleep
eyes moving behind lids
dream in this phase
heart rate & blood pressure increase, breathing irregular
strengthening and organising memory
muscular parálisis to stop you acting out in sleep. sometimes may sleep walk
4-5 REM cycles a night each one longer than the last
