The Art of Sleeping Well -- Carlson Flashcards
What recovers during REM sleep?
Neurological Recovery
What recovers during Non-REM sleep?
Bones and Muscles
What is Stage 1 of sleep?
Transition from wakefulness to sleep called Twilight sleep - not sleeping
What is Stage 2 of sleep?
Bridge from Stage 1 to slow wave sleep that shows EEG tracings of sleep spindles and K complexes that cause arousal
What is slow wave sleep (Stages 3 and 4)?
Restoring bones and muscles with a consistent breathing pattern and 10% lower blood pressure - parasomnias occur
What stage of sleep is the most difficult to awaken from?
Stage 3 and 4
What characterized REM sleep?
Neurological recovery with fluctuating blood pressure and breathing pattern when your brain will shuffle/organize the day’s occurrences and dreaming occur
What stage of sleep is the easiest to awaken from?
REM sleep
How long is the sleep cycle?
90 minutes
What type of sleep occurs early in the night?
More slow wave sleep
What type of sleep occurs at the end of the night?
More REM sleep
How much sleep does a person need?
As much as you need to feel refreshed ~7.5 hours a night
How much sleep does a child need?
10-11 hours with increased slow wave sleep
How much sleep does an adolescent need?
9-10 hours because hormones cause a circadian shift
How much sleep does a senior need?
8 hours with decreased slow wave sleep and more fragmented sleep, may need naps
What types of sleep disorders occur?
Narcolepsy
Restless Legs
Insomnia
Obstructive Sleep Apnea
What 6 things are needed for good sleep hygiene?
Use bed for sleep and sex only Downtime routine before bed Maintain consistent rise time Daily exercise Make time during the day to meditate/worry Effects of alcohol, caffeine, smoking
What factors of the bedroom can diminish sleep quality?
Television Darkness Sound Bed Temperature
How does exercise both improve and worsen sleep?
Improves: stress reliever
Worsens: simulant
How does alcohol contribute to poor sleep hygiene?
Alcohol can help you fall asleep, but may cause more awakening and worsen snoring/sleep apnea
How does caffeine contribute to poor sleep hygiene?
Stimulant – no caffeine after noon
How does smoking contribute to poor sleep hygiene?
Smoking is addictive and smokers can be woken up by cravings.
What triggers production of melatonin?
Darkness
