Sleep Stress And Performance Flashcards
What are the two types of sleep?
Rapid eye movement sleep REM
non rapid eye movement sleep NREM
What is REM sleep
Where most dreaming occurs
Core temp not controlled
Muscles are paralysed
What is the structure of sleep
Sleep in 90 minute cycles After 90 mins wake up and have brief period of REM sleep Start cycle again REM sleep increases Normally go through around 4 cycles By the end it is mostly REM sleep
What muscles are spared from paralysis
Eye muscles
Diaphragm
How does sleep control differ?
As you get older deep sleep reduces Sleep is different in males and females Caffeine alcohol and drugs Sleeping disorders Sleep deprivation
What neurotransmitters are involved in waking up?
Histamine Noradrenaline Acetylcholine Orexin/hypocretin Glutamate
What NTs are involved in sleeping
Serotonin
Adenosine
GABA
What is the influence of circadian rhythm on sleep and performance
Sleep urge is at lowest around 10am (most alert)
Sleep urge builds up by 3pm
Evening people have longer circadian rhythms
Morning people have shorter circadian rhythms
Effects of acute sleep deprivation
Reduced flexibility in thinking
Increased risk taking
Poor mental judgement
Increased distractability
Effects of chronic sleep deprivation
Metabolic:
Increased insulin resistance
Abnormal response to hunger/satiety
Immunological:
Increase cytokines
Leucocytosis
CNS neurotoxicity
Hat are the metabolic effects of sleep
Decreases metabolism = obesity
Immune effects of sleep
Changes lymphocyte redeployment
What can sleep deprivation lead to
Changes in neural plasticity
May accelerate cognitive decline
Decrease protein synthesis
