Sleeping Flashcards
Define sleep
is a dynamic and regulated set of behavioral and physiological states during which many processes vital to health and well-being take place.
Sufficient sleep is essential for maintaining optimal physical health, mental and emotional performance.
True or false
True
•Inadequate sleep time and poor quality sleep interfere with quality of life and can be hazardous to health. True or false
All aspects of sleep behavior across the lifespan demonstrate a large degree of variability among individuals and across cultures. True or false
Sleep patterns are not shaped by intrinsic biological processes and psycho-social factors such as cultural norms, family values, school, and work.
True or false
True
True
False
What causes people to wake up or environment factors that affect sleep
Noise
Bad dreams
Light – exposure to light inhibits ability to fall asleep and bright light in the morning can shorten sleep
•Noise – traffic, TV, music, phones, and computers can disturb sleep
•Bed sharing
•Room temperature (too hot or too cold can inhibit sleep)
Newborn sleep has two stages name em
quiet or non-rapid eye movement (NREM) - eye is closed and you finally fall asleep
50% “active or rapid eye movement - eye may be closed but you are thinking about stuff and you’re not asleep yet
(REM) sleep”
•Total sleep time = 16 to 17 hours / 24 hour period with frequent awakenings for feeding and nurturing
Explain sleep paralysis
and tips - Medical News Today
In sleep paralysis, the body’s transition to or from REM sleep is out of sync with the brain. The person’s consciousness is awake, but their body isn’t moving
Visual paralysis is associated with rapid eye movement true or false
True
During sleep most parts of the body system are in what state and trying to do what
Anabolic state and they are helping to restore the immune,nervous,skeletal and muscular systems. These vital process maintain our mood, memory and cognitive function
Define circadian clock
Internal circadian clock promotes sleep daily at night.
It is a coMplex neurological system which uses signals from the person’s environment to create an internal day /night rhythm.
The most pronounced changes in sleep occurs where and what occurs during sleep with regards to the brain
Brain
During sleep , the Brain uses less energy that it does when it is awake. It restores its supply of ATP
In Kite waking the brain is responsible for 20percent of the body’s energy use
With regards to theCC or human biological clock, what does awakening depend on
Hormonal signals coming from the CC
An individual whose CC exhibits a regular rhythm is said to be what
Entrained. An entrained rhythm persists even though the outside signal vanishes
What hormones are related to the Cc
Cortisol, prolactin and melatonin
m and p are high at night and diminish during the day
C is more in the day
C suppresses m during the day
How does Cc work
First, cells in your brain respond to light and dark. Your eyes capture such changes in the environment and then send signals to different cells about when it’s time to be sleepy or awake.
Those cells then send more signals to other parts of the brain that activate other functions that make you more tired or alert.
Hormones play a role
Hormones like melatonin and cortisol may increase or decrease as part of your circadian rhythm. Melatonin is a hormone that makes you sleepy, and your body releases more of it at night and suppresses it during the day. Cortisol can make you more alert, and your body produces more of it in the morning.
Other factors
Body temperature and metabolism are also part of your circadian rhythm. Your temperature drops when you sleep and rises during awake hours. Additionally, your metabolism works at different rates throughout the day.
Other factors may also influence your circadian rhythm. Your rhythm may adjust based on your work hours, physical activity, and additional habits or lifestyle choices.
Age is another factor that influences your circadian rhythm. Infants, teens, and adults all experience circadian rhythms differen
Why is Melatonin high in the night
Darkness prompts its production by the pineal gland
it entrains and shifts the circadian rhythm (process C) in a “chronobiotic” function. Second, it promotes sleep onset and continuity in a “hypnotic” function by increasing the homeostatic drive to sleep (process S)
Why is cortisol produced more in the morning
It makes you very alert
Sleep in adolescents 12-18years is characterized by
Need ~9 hours of nightly sleep for optimal health, emotional well being, and cognitive functioning
•Often experience delayed sleep phase syndrome …. can’t go to sleep until late at night and prefer to sleep later in the morning
•Frequently do not get sufficient sleep
Sleep in adulthood is characterized by
Sleep in Adulthood
•Generally need 7.5 to 8 hours
of nightly sleep
•Increasing frequency of problems sleeping including common sleep disorders such as obstructive apnea, insomnia, and restless leg syndrome
What causes sleep problems
Stress and environmental factors •Pregnancy •Menopause •Chronic pain •Major depression •Chronic illnesses such as cancer, cardio-pulmonary disease, and Alzheimer’s
Name five outcomes resulting from insufficient sleep
Outcomes
•Adverse health outcomes resulting from insufficient sleep include physiological, behavioral, emotional, and/or social responses.
•Physiological outcomes include increased risk for obesity, hypertension, and impaired immune system functioning
Name four common sleep disorders
Common Sleep Problems
•Parasomnias – include sleepwalking, bed wetting, nightmares and night terrors (all common in children), nocturnal sleep related eating disorders, and bruxism (teeth grinding)
•Sleep disorders – include insomnia, obstructive sleep apnea, restless leg syndrome, and narcolep
What is narcolepsy
Chronic neurological disorder caused by the brain’s inability to regulate sleep-wake cycles normally. Cause unknown.
•Characterized by frequent urges to sleep occurring anytime.
•Can be disabling due to involuntarily falling asleep at school, work, or anywhere.
•Cannot be cured, may be treated with various medications
What is restless leg syndrome
Neurological disorder characterized by unpleasant sensations in the legs and an uncontrollable urge to move when resting as an attempt to relieve these feelings.
•Causes difficulty falling asleep
•Cause unknown, difficult to treat
Explain obstructive sleep apnea
Obstructive Sleep Apnea (OSA)
•During sleep, breathing pauses or stops for 10-20 seconds or more, 20-30 times an hour. Oxygen levels in blood drop, normal breathing starts again with a loud snort.
•Results in excessive daytime sleepiness
•Often associated with overweight / obesity
•Can be treated with continuous positive airway pressure (CPAP)
Explain insomnia
Defined as trouble falling asleep or staying asleep
•May be due to stress, anxiety, hormonal changes, lifestyle, environmental factors, physical ailments, or psychiatric illness
•May be transient (lasting less than 4 weeks), short term (1-6 months) or chronic (> 6 months)
Guidelines for better sleep
Exercise regularly – but not within 2 hours of sleep
•Avoid eating large meals just before going to sleep
•Avoid caffeinated beverages, particularly after lunch
•Avoid the use of alcohol and nicotine as these substances can disrupt sleep
Good sleep hygiene
Maintain a regular sleep / wake schedule whenever possible … even on weekends and vacations
•Avoid napping during the day, especially after 3pm. Limit naps to < 1 hour.
•Establish a regular, relaxing bed time routine
Name three treatments of sleep problems
Treatment of Sleep Problems
•Behavior modification programs, hypnosis, or meditation may be effective
•Self-prescribed over-the-counter sleep aids
•Prescription medications
Importance of prolactin to females
It inhibits FSh which causes ovulation that’s why breast feeding mothers do not usually get pregnant
It causes production of milk for babies and milk production is high at night due to high prolactin levels at night
Prolactin causes growth in breasts
How does prolactin affect sleep
Prolactin (PRL) is one of the growth factors that influences sleep. It is unique as a growth-sleep factor in that its primary action is to promote rapid eye movement sleep (REMS; also called paradoxical sleep).
Prolactin is high in pregnant women not non pregnant women true or false
True
Why do babies need more sleep than kids
infants have more REM sleep than kids (8 hours versus 1.5). This gives them enough time to sift through all the day’s chaotic happenings to figure out which new memories to file away and which to forge
probably need much less REM (rapid eye movement) sleep because our lives are pretty routine.
Importance of REM
REM sleep is important to your sleep cycle because it stimulates the areas of your brain that are essential in learning and making or retaining memories.
Importance of NREm
During the deep stages of NREM sleep, the body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system. As you get older, you sleep more lightly and get less deep sleep.9 A
