SLEEP ACROSS THE LIFESPAN / SLEEP PATTERNS / CHANGES IN SLEEP / HOURS SLEPT / SLEEP TIPS

Question 1

DIFFERENCES IN SLEEP PATTERNS AMONG INDIVIDUALS

Answer 1

• The amount of time spent in each stage of SLEEP depends on the individual
• Poor sleepers = usually spend LESS time in stage 4 and REM sleep (the deeper levels of sleep)

Question 2

CHANGES IN SLEEP ACROSS THE LIFESPAN

Answer 2

• Amount of time spent in NREM and REM sleep changes across the lifespan
• From birth = the amount of time spent sleeping gradually decreases
• Proportion of total sleep time in REM sleep = significantly decreases from INFANCY to ADOLESCENCE
• Remains relatively stable into OLD age

Question 3

HOURS SLEPT AND REM OVER A LIFE SPAN

• • Average hours slept a day

Answer 3

• New born / infant = 16 average hours slept a day
• Critical periods
• Sensitive periods
• Child = 10 - 11 average hours slept a day
• Adolescence = 9 - 10 average hours slept a day
• Adulthood = 7 - 8 average hours slept a day
• Old age = 6 - 7 average hours slept a day
• Disrupted sleep

Question 4

HOURS SLEPT AND REM OVER A LIFE SPAN

• • % of REM sleep a night

Answer 4

• New born / infant = 50%
• Child = 25 - 30%
• Adolescence = 20%
• Adulthood = 20%
• Old age = 20%
• BUT: Stage 3 and 4 NREM sleep reduces (

Question 5

SLEEP TIPS

• Making….
• Regularize….
• Don’t go to sleep….
• Manage your….
• Have a relaxed….
• Don’t drink….
• Stop….
• Avoid….

Answer 5

• Making sleep the priority
• Regularize your sleep cycle (Wake and go to bed at the same time every night/morning)
• Don’t go to sleep unless you are tired. This may lead to SHALLOW or FRAGMENTED sleep
• Manage your stress
• Have a relaxed atmosphere in the bedroom
• Don’t drink caffeine within 6 hours of bedtime
• Stop smoking
• Avoid SCREEN time before bed