Sleep Hygiene

Question 1

What is sleep?

Answer 1

A set of states of arousal where behaviour and perception of external events is minimized

Question 2

What does sleep do?

Answer 2

Restores energy, helps consolidate memories, assists in tissue repair and maintenance

Question 3

How do dreams work?

Answer 3

Themes track emotional states and vary in frequency across individuals. They can only be experienced if you wake during the dream

Question 4

How does REM sleep work?

Answer 4

• Characterized by waking-like brain activity (fast wave) and is marked by experiences (dreaming)
• Involved in memory consolidation

Question 5

How do the stages of sleep work?

Answer 5

Stage 1 - Falling asleep/ light sleep
Stage 2 - Heart rate slows and body temperature drops
Stage 3&4 - Deep sleep, muscles and tissues repair
REM - Body is paralyzed and dreams begin

Question 6

What is the circadian rhythm?

Answer 6

A pattern of physiological activity over a 24 hour cycle

Question 7

How does the circadian rhythm work?

Answer 7

Light enters the eye, activates the suprachiasmatic nucleus of the hypothalamus, and then activates the pineal gland, suppressing melatonin release
- entrainment: helps regulate the cycle - blue light

Question 8

What processes follow the circadian rhythm?

Answer 8

Hormonal release, states of arousal and digestion

Question 9

What are the consequences of sleep deprivation?

Answer 9

• without dreaming, memory formation suffers
• without rest/deep sleep, tissues fail to repair
• your gums will detach and your hair will fall out (telogen effluvium)
• chronic sleep deprivation accelerates aging, increases stress, degenerates the hippocampus and induces depression/loss of sense of self