A brief study on sleep.

A brief study on sleep.

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  A brief studyonA brief study on Sleep. Prof Abhijeet Bhattacharya. KSD’s Model College, Dombivali, Maharashtra, India.
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  Objectives of thestudy. What is Sleep? What is Sleep Cycle? Stages of Sleep Cycle.Stages of Sleep Cycle. Anatomy of Sleep. Circadian rhythm. Common type of Sleep disorders. Tips to improve sleep pattern. Benefits of Good Sleep. Objectives of the study. What is Sleep? What is Sleep Cycle? Stages of Sleep Cycle.Stages of Sleep Cycle. Anatomy of Sleep. Circadian rhythm. Common type of Sleep disorders. Tips to improve sleep pattern. Benefits of Good Sleep.
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  The natural, easilyreversible periodic state of many living beings, that is marked by the absence of wakefulnessmarked by the absence of wakefulness and by the loss of consciousness of one's surroundings, is accompanied by a typical body posture (such as lying down with the eyes closed). What is Sleep? he natural, easily reversible periodic state of many living beings, that is marked by the absence of wakefulnessmarked by the absence of wakefulness and by the loss of consciousness of one's surroundings, is accompanied by a typical body posture (such as lying down with the eyes closed).
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  EEG: EOG:EOG: EMG: EKG: Studying Sleep. EEG:- RecordsBrain wave Activity. EOG:- Records Eye Movement.EOG:- Records Eye Movement. EMG:- Records Muscle Movement. EKG:- Records activity of the heart.
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  Sleep Cycle   Sleep Cycle Sleepcycles are part of our internal biological “clocks” the regularly occurring patterns of brain waves which occur while we sleep. Sleep cycles typically last aroundwe sleep. Sleep cycles typically last around ninety minutes to two hours, during which time the brain cycles from NREM sleep (slow-wave sleep) to REM sleep in which we experience dreams. Sleep cycle is usually considered essential to the restoration and recovery of vital bodily and mental functions
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  tages of SleepCycle. Stage-1  This NREM is also called transitional phase of sleep and wakefulness.  The brain waves measured by EEG has low The brain waves measured by EEG has low amplitude. These waves are Theta waves with frequency of 4-7Hz  Muscles relax with occasional twitches.  Heart beat and breathing reduces.  Hypnagogic hallucination may be experienced(Like falling or hearing some one calling your name).  Last for few minutes and it is the lightest sleep of the entire sleep cycle.
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  Stages of SleepCycle Stage-2  It is deeper than Stage-1 sleep.  Maximum amount of time is spent on this stage. Maximum amount of time is spent on this stage.  Heartbeat and muscles slows down and muscles relax further.  Body temperature drops and eye movement stops.  Brain shows bursts of rapid rhythmic activity, called sleep spindles and K- Complex.  Last approximately 20 minutes.
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  Stages of SleepCycle Stage-3  It is deepest sleep.  Blood Pressure and breathing rate further drops.  Muscles too become more relaxed. Muscles too become more relaxed.  Slow brain waves start, 50% of the brain waves are delta waves with frequency of 1-3Hz  Very difficult to arouse a person from Stage-3 Sleep.  Somnambulism or sleep walking occur at this stage.  Lasts for 15 to 30 minutes.
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  Stages of SleepCycle. REM Stage Also called paradoxical sleep, because brain and other systems become more active whereas voluntary muscles become paralyzed!!paralyzed!! Signal originates from Pons which shuts off signal to Spinal cord, leading to temporary paralysis of voluntary muscles. Rapid Eye movement occurs. Variable brain waves seen including alpha waves with frequency of 8-13 Hz Dreams occur (Less vivid dreams occur in other stages of sleep). Approximately 20% of total sleep is spent in REM sleep. Duration of REM increases after each sleep cycle. Increase Blood Pressure and sexual arousal. systems become more active whereas voluntary muscles become Signal originates from Pons which shuts off signal to Spinal cord, leading to Rapid Eye movement occurs. Variable brain waves seen including alpha Dreams occur (Less vivid dreams occur in other stages of sleep).
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  Anatomy of Sleep. Hypothalamus: arousal. Suprachiasmatic Nucleus(SCN): Hypothalamus help in matching Circadian rhythm with light Brain Stem (particularly Pons and Medulla) help in REM sleep.in REM sleep. Thalamus: to cerebral cortex for dreams. Pineal Body: signal from SCN, putting us to sleep. Basal part of fore brain, mid brain and Amygdala also plays some part in sleep cycle. Hypothalamus:- Control center for sleep and arousal. Suprachiasmatic Nucleus (SCN):- Present in Hypothalamus help in matching Circadian rhythm with light-dark cycles. Brain Stem (particularly Pons and Medulla) help in REM sleep.in REM sleep. Thalamus:- During REM sleep relays information to cerebral cortex for dreams. Pineal Body:- Secretes Melatonin on receiving signal from SCN, putting us to sleep. Basal part of fore brain, mid brain and Amygdala also plays some part in sleep cycle.
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  Circadian Rhythm Circadian rhythmsare 24-hour cycles that are part of the body'scycles that are part of the body's internal clock, running in the background to carry out essential functions and processes, including our sleep-wake cycle. Circadian rhythms are synchronized with the “Master Clock”, SCN present in the hypothalamus. Circadian Rhythm
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  Sleep Disorders Insomnia: make it hardto fall asleep, hard to stay asleep, or cause a person to wake up too early and not be able to get back to sleep. Somnambulism: consisting of a series of complex behaviors that result in large movements in bed or walkingresult in large movements in bed or walking during sleep. Mostly observed in children. Enuresis, Bruxism & Somniloquy: types of parasomnia causing urine incontinence, teeth grinding and sleep talking respectively. Mostly observed in children. Insomnia:- A common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause a person to wake up too early and not be able to get back to sleep. Somnambulism:- An arousal parasomnia consisting of a series of complex behaviors that result in large movements in bed or walkingresult in large movements in bed or walking during sleep. Mostly observed in children. Enuresis, Bruxism & Somniloquy:- These are also types of parasomnia causing urine incontinence, teeth grinding and sleep talking respectively. Mostly observed in children.
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  Sleep Disorders Sleep Apnea serious repeatedly stopsand starts. Restless legs syndrome (RLS): movement disorder, also called Willismovement disorder, also called Willis disease, causes an uncomfortable sensation and an urge to move the legs while one tries to fall asleep. Narcolepsy: sleepiness during the day and falling asleep suddenly during the day. Sleep Apnea:- A potentially serious sleep disorder in which breathing repeatedly stops and starts. Restless legs syndrome (RLS):- Sleep movement disorder, also called Willis-Ekbommovement disorder, also called Willis-Ekbom disease, causes an uncomfortable sensation and an urge to move the legs while one tries to fall asleep. Narcolepsy:- Characterized by extreme sleepiness during the day and falling asleep suddenly during the day.
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  Tips for improving SleepingPattern Increase day light exposure. Reduce blue light exposure ( like Cell Phone, Laptop). Avoid Caffeine later in the day. Avoid day time naps. Have a fixed sleep-wake timing.Have a fixed sleep-wake timing. Avoid Alcohol. Optimize bedroom environment ( temperature, light, noise, furniture’s). Avoid heavy meals in the evening. Have a relax mind. Meditation and breathing exercise can help. Reduce blue light exposure ( like Cell Phone, Laptop). Optimize bedroom environment ( temperature, light, Have a relax mind. Meditation and breathing exercise
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  Benefits of Sound Sleep. People eat less than sleep deprived people, as hunger hormone level Ghrelin is lower and Leptin level is higher.  Increase concentration and productivity.  Poor sleep has higher risk of heart disease and stroke. Poor sleep has higher risk of heart disease and stroke.  Poor sleep affect Glucose metabolism. May lead to type-2 diabetes.  Poor sleep can cause depression.  Improves immune function (very important in current pandemic).  Poor sleep leads to inflammation.  Poor sleep leads to weigh gain.  Essential for consolidation of memory and learning new things.
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  Have a Soundsleep. Thank You!!Thank You!! Have a Sound sleep. Zzzzz…. Thank You!!Thank You!!