Sleep Physiology Flashcards
1
Q
2 systems that regulate sleep
A
1- Sleep homeostasis
2- Circadian Rhythm
2
Q
Sleep Homeostasis
A
1- Adenosine
3
Q
Circadian Rhythm
A
Suprachrasmatic Nucleus (SCN)
1- Melatonin
2- Cortisol
4
Q
Melatonin
A
produced by pineal gland. Peaks around 9pm
5
Q
Cortisol
A
Fluctuates throughout day. Peaks 9am
6
Q
4 brain waves
A
1- Beta
2- Alpha
3- Theta
4- Delta
7
Q
Phases of sleep
A
- NREM
2. REM
8
Q
NREM Stages
A
NREM 1 - Dozing - beta and alpha
NREM 2 - Drowsiness/transition - alpha and theta
NREM 3 - Asleep - Theta
NREM 4 - Slow wave sleep - Delta 50%
9
Q
Waves in REM
A
Alpha
10
Q
How many cycles in a typical 7-8hr night
A
4-6
11
Q
how much time spent in each phase
A
50% - NREM 2
20% - REM
30% - other phases
12
Q
Effects of sleep deprivation
A
- Irritability
- Cognitive impairment
- Memory lapse
- Impaired judgement
- Hallucinations
- impaired immune function
- risk of t2dm
- worse reaction time
- risk of Heart disease
13
Q
Sleep deprivation on obesity
A
- Tiredness affect activity
- Decreased leptin
- increased Ghrelin
- Increased time to eat
14
Q
Strategies for sleep
A
1- Improve resilience 2- Moderate stimulant use - Caffeine & Nicotine 3- Moderate Alcohol 4- Exercise 5- Avoid light emitting devices 6- Bedroom environment and routine 7- Tryptophan foods 8- Warm Bath
