The Art of Sleeping Well

Question 1

What are Alpha Brain waves?

Answer 1

-Occur during meditation or when you are awake but your eyes are closed and your mind is blank –> simple transition to sleep

Question 2

Describe REM Sleep:

Answer 2

Neurological recovery

• BP and breathing pattern fluctuate; shuffle and organize day occurrences - rebooting your computer
• Dreaming; erections occur in males
• Easiest to awaken from

Question 3

Describe Non-REM Sleep:

Answer 3

Bones and muscles
Stage 1
Stage 2
Stage Slow Wave

Question 4

What is Stage 1 of Non-REM Sleep?

Answer 4

Transition from wakefulness to sleep, twilight, sleep, “I am not sleeping!”

Question 5

What is Stage 2 of Non-REM Sleep?

Answer 5

Bridge from Stage 1 to slow wave; interesting to the sleep world but boring for physicians
-EEG tracings of sleep spindles and K complexes cause arousal of sleep architecture

Question 6

What is Stage Slow Wave Sleep?

Answer 6

Combined Stage 3 & 4
Restorative to bones and muscles
-Consistent breathing pattern
-Stable BP (10% lower, "dipping")
-Body on autopilot
-Most difficult to be awaken from
-Parasomnias occur - sleep walking, sleep talking, bed wetting

Question 7

What is Sleep Architecture?

Answer 7

• Cycle through stages every 90 minutes
• Awakenings occur during lighter stages
• More slow wave early in night; more REM at end of night

Question 8

How much sleep do people need?

Answer 8

As much as they need to feel refreshed!

Question 9

How much sleep does the average adult need?

Answer 9

7.5 hours

Question 10

What are good sleep habits?

Answer 10

• Wake at the same time every morning

- Naps are good - take them! (only reason not to nap is if it affects your ability to sleep at night)

Question 11

What are the sleep needs for children?

Answer 11

10-11 hours (minimum) - increase in slow wave sleep (growing bones/muscles)

Question 12

What are the sleep needs for Adolescents?

Answer 12

9-10 hours - hormones cause a circadian shift –> go to sleep later and wake later

Question 13

What are the sleep needs for Adults?

Answer 13

8 hours

Question 14

What are the sleep needs for Seniors?

Answer 14

8 hours - decreased slow wave sleep, more fragmented sleep, may need naps

Question 15

What messes with sleep?

Answer 15

• Sleep disorders: narcolepsy, restless legs, insomnia, obstructive sleep apnea
• Poor sleep hygiene
• Snoring - should it be under sleep disorders? Probably more of a sleep disorder for your significant other.
• -> Suggest ear plugs for parties’ breath nasal strips work great but are hard on skin (surgery is an option too)

Question 16

What is Good Sleep Hygiene?

Answer 16

• Use bed for sleep and sex only
• Downtime routine before bed
• Maintain consistent rise time
• Daily exercise
• Make time during the day to worry/meditate
• Effects of alcohol, caffeine, smoking