Sleep and Rest Flashcards
Circadian rhythms
are physical, mental, and behavioral changes that follow a 24-hour cycle and can be affected by environment, social activities, and timing of routines.
Purpose of sleep
Physical restoration
Cleansing of toxins in the brain
Information processing
Immune strengthening
Mood regulation
Enlightenment through dreams
Restoring homeostasis
Sleep disturbances can cause
physiological illness and disease
Physiological illness and disease can cause
sleep disturbances as a result of pain, discomfort, or mood alterations
What in the body can be affected by sleep
Mood disorders, Hypertension, resp condition(COPD, allergies, asthma) Nocturne, Restless leg syndrome
How much sleep should neonates get
16 hours a day
how much sleep should infants get
8-10 at night toady 15 per day
How much sleep should toddlers get
12 hours
How much sleep should preschoolers get
12 hours at night
How much sleep should grad schoolers get
9-10
how much sleep should adolescents get
7.5
How much sleep should young adults get
6-8.5
How much sleep should middle age adults and older get
6-8 hours
Factors that affect sleep
Physical illness
Drugs and substance use
Lifestyle choices
Unusual sleep patterns
Emotional stress
Environment
Beliefs on sleep
Medications Diet
Insomnia
a common sleep disorder that can make it hard to fall asleep or stay asleep. It also can cause you to wake up too early and not be able to get back to sleep. You may still feel tired when you wake up.
Hypersomnia
Hypersomnia means excessive sleepiness. There are many different causes, the most common in our society being inadequate sleep. This may be due to shiftwork, family demands (such as a new baby), study or social life. Other causes include sleep disorders, medication, and medical and psychiatric illnesses.
Insomnia vs Hypersomnia
hypersomnia vs insomnia
Sleep stages
N1, N2, N3, REM
NREM sleeping
Nonrapid eye movement N1-N3 each stage leads to progressively deeper sleep
Narcolepsy
a sleep disorder that makes people very drowsy during the day. People with narcolepsy find it hard to stay awake for long periods of time. They fall asleep suddenly. This can cause serious problems in their daily routine.
Sleep deprivation
occurs when an individual fails to get the amount of sleep that they need
Sleep apnea
a serious sleep disorder that happens when your breathing stops and starts while you’re asleep. Can also lead to high blood pressure
Getting inadequate sleep over time can raise your risk for
chronic (long-term) health problems
During sleep, your body is working to what
support healthy brain function and maintain your physical health.
what system takes over when you are sleeping
parasympathetic system, our heart rate goes down and so do our rest, and BP
A sharp increase in blood pressure and heart rate upon waking has been linked to
angina, or chest pain, and heart attacks.
People who do not sleep enough or wake up often during the night may have a higher risk of:
Coronary heart disease, high blood pressure, obesity, stroke
how does sleep affect hormones
Hormones are released at specific times and lack of sleep can affect this
Studies have shown that not getting enough quality sleep can lead to:
Higher levels of the hormones that control hunger, including leptin and ghrelin, inside your body
Decreased ability to respond to insulin
Increased consumption of food, especially fatty, sweet, and salty foods
Decreased physical activity
Metabolic syndrome which all contribute to overweight and obesity
Why do people who do not sleep as much get sick more often
when you sleep, a particular type of immune cell works harder
