Sleep, Caffeine, & Alcohol Flashcards
What are the biological functions of sleep, and how much sleep do adults need?
- 7-9 hrs. of continuous, quality sleep (higher end for teens/young adults)
- It restores you both physically and mentally/cognitively.
- It helps you cope with challenges
- It conserves body energy.
What lifestyle and environmental factors affect sleep quality? What hormone is involved?
- Shift work/schedule, long-haul driving, diet, exercise, stress, environment, technology, medical conditions, pain, drugs/medications
- melatonin is the hormone involved
What is happening during nonREM and REM sleep?
Non-Rem: Stage 1 “very light” Stage 4* “deepest”
*restorative, restful sleep (slowed brain, heart, & breathing activity)
*HGH released; day’s information and experiences consolidated & organized
Rem Sleep: (awake-like brain waves)
Dreaming occurs, energizing sleep
Triggered by pons, which keeps muscles immobilized while eyes move rapidly as if following dream
Consolidated memory is stabilized
What are the effects of sleep debt, and what is recommended with regards to naps and caffeine to reduce daytime sleepiness?
-academic, athletic, and artistic performance
body weight and muscle repair/growth
mood and stress resiliency
- NAPS: To some extent, yes. You’ll feel more wide-awake, reduce dark circles under your eyes, and reduce stress-related cortisol levels.
BUT, it won’t erase the earlier negative health effects or completely restore your functioning. AND, it will mess up your circadian rhythm.
Caffeine: High intakes can cause rapid heart rate, anxiety, insomnia, GI distress, loss of fine motor control
Avoid if combined with other stimulants
What is 1 standard drink? How long does it take to metabolize 1 standard drink and is there anything a person can do to speed this up?
- 1 standard drink: 14 g alcohol
- how long to metabolize: 3 days
- speed up?: no possible speed up
How many drinks are considered “moderate” vs. “binge” drinking for men and women?
Moderate: 1 drink/day (women)
2 drinks/day (men)
Binge: >4 (women) or >5 (men) drinks in ~2 hrs.
