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FW220 Sleep
The document discusses sleep and its effects on health. It notes that most adults need about 8 hours of sleep per night, but that typical college students get only 6-7 hours. Insufficient sleep can negatively impact health by increasing risks of obesity, diabetes, heart disease, and other conditions. Sleep deprivation impairs functioning, and sleep debt cannot be repaid with extra sleep on weekends. Establishing good sleep habits and treating disorders like insomnia and sleep apnea are important for health.
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FW220 Sleep
- 1. Chapter 4 Sleep 1Copyright ©2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
- 2. Sleep • Circadian rhythm:daily 24-hour cycle of waking and sleeping • Most adults need about 8 hours of sleep each night • A typical college student sleeps only 6–7 hours a night on weekdays 2Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
- 3. Sleep and YourHealth • Sleep is a period of rest and recovery from the demands of wakefulness • It can be described as a state of unconsciousness or partial consciousness from which a person can be roused by stimulation • We spend about a third of our lives sleeping 3Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
- 4. Health Effects ofSleep • Sleep is strongly associated with overall health and quality of life • Restoration and growth take place during the deepest stages of sleep • Natural immune system moderators increase during sleep and promote resistance to viral infections • A lack of sleep can lead to a breakdown in the body’s health-promoting processes – Short sleep: less than 7 hours; increases risk of negative health outcomes – Long sleep: 10 hours or more; has not been found to have negative health consequences 4Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
- 5. Health Effects ofSleep • Sleep deprivation and disorders are associated with serious physical and mental health conditions. – Obesity and diabetes – Motor vehicle accidents – Heart disease, stroke, high blood pressure – Decreased immune function – Cancer – Mental disorders and neurodegenerative diseases 5Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
- 6. Sleep Deprivation • Sleepdeprivation is the lack of sufficient time asleep, a condition that impairs physical, emotional, and cognitive functioning • Effects all domains of functioning – Reaction time, coordination, judgment – Memory 6Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
- 7. Sleep Deprivation • Sleepdebt is the difference between the amount of sleep attained and the amount of sleep needed to maintain alert wakefulness during the daytime, when the amount attained is less than the amount needed • Can’t make up for it with extra sleep on weekends – May disrupt sleep structure • Prescription stimulants not a healthy solution 7Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
- 8. Sleep and Health 8Copyright© 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
- 9. What Makes YouSleep? • Circadian rhythms are maintained by the suprachiasmic nuclei (SCN) in the brain – Serve as an internal “biological clock” that controls body temperature and levels of alertness and activity – SCN also signal the pineal gland to release melatonin and signal the pituitary gland to release growth hormone during sleep • Melatonin is a hormone that increases relaxation and sleepiness • Biological clock resets every morning 9Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
- 10. The Structure ofSleep • The brain cycles into two main states of sleep: – Non-rapid eye movement (NREM) – Rapid eye movement (REM) • Stages of NREM sleep – Stage 1: relaxed, half-awake sleep – Stage 2: brain activity slows and movement stops – Stages 3 and 4: deep sleep – Blood pressure drops – Heart rate slows – Blood supply to brain minimized 10Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
- 11. REM Sleep • Rapideye movement (REM) sleep – Dream stage: noticeable eye movements – REM sleep paralysis: no muscle tone • Appears to give the brain the opportunity to file ideas and thoughts into memory – Scientists believe that creativity and novel ideas are more likely to flourish during REM • Insufficient REM sleep may impair memory and the ability to learn new skills • The REM rebound effect demonstrates the importance of REM sleep to the brain 11Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
- 12. Brain Structures Involvedin Sleep and Waking 12Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
- 13. Sleep Cycles • Childrenand adolescents experience large quantities of “deep sleep” • As people get older, high-quality, deep sleep becomes more elusive • Sleep structure essentially same for men and women – Women have more slow wave sleep and experience more insomnia 13Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
- 14. One Night’s SleepCycles 14Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
- 15. Insomnia • Difficulty fallingor staying asleep • Thirty to forty percent of adults report experiencing insomnia at least a few nights a week • Can be caused by stress, anxiety, medical problems, poor sleep environment, noisy or restless partners, schedule changes, etc. • Distress over inability to fall asleep also contributes 15Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
- 16. Sleep Apnea • Periodsof nonbreathing during sleep – Also known as breathing-related sleep disorder • Almost 40% of U.S. population may have some form of sleep apnea – 80–90% undiagnosed • Central sleep apnea: brain fails to regulate diaphragm and other breathing mechanisms correctly (rare) • Obstructive sleep apnea: upper airway obstructed during sleep 16Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
- 17. Obstructive Sleep Apnea 17Copyright© 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
- 18. Sleepwalking Disorder • Disorderin which a person rises out of an apparently deep sleep and acts as if awake – Affects 1–15% of population – Episodes typically last less than 10 minutes • Most sufferers have no family history of the disorder • May be brought on by excessive sleep deprivation, fatigue, stress, illness, excessive alcohol, use of sedatives 18Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
- 19. Sleep-Related Eating Disorder • Sleep-relatedeating disorder (SRED): disorder in which a person rises from bed during the night and eats and drinks while asleep – Seventy-five percent are female – The person has no memory of the episode in the morning, and does not experience indigestion or feelings of fullness after the binge • Night eating syndrome: person eats excessively during the night while awake – Repeatedly awakens during the night to eat, then eats very little during the day 19Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
- 20. Evaluating Your Sleep •Take the sleep latency test – Sleep latency: amount of time it takes a person to fall asleep • Check for symptoms of a sleep disorder • Look at behavior change strategies • If referred to a sleep clinic or lab, you may be asked to monitor your sleeping habits at home, or you may be evaluated at the lab – Multiple Sleep Latency Test: administered as an index of daytime sleepiness, usually repeated five times during the day 20Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
- 21. Establishing Good Sleep Habits •Maintain a regular sleep schedule • Create a sleep-friendly environment • Avoid caffeine, nicotine, and alcohol • Get regular exercise, but not close to bedtime • Manage stress and establish relaxing bedtime rituals • Avoid eating too close to bedtime • Take a break from technology • Remember air quality • Get rid of dust mites • Be smart about napping • Consider your bed partner 21Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
- 22. Overall Sleep Qualityfor Types of Exercisers 22Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
- 23. Using Sleep Aids •About 15% of adults use a prescription or over-the-counter sleep aid a few nights a week • Frequently-prescribed sleep medications induce sleep but suppress both deep sleep and REM sleep – Daytime side effects include decreased memory and intellectual functioning • OTC products contain antihistamine – Can cause dehydration, agitation, constipation – Rebound insomnia can occur • Worse than before medication taken 23Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
- 24. Using Sleep Aids •Complementary and alternative products and approaches include: – Herbal products, most commonly valerian • Can interact with other medication and drugs – Dietary supplements • Melatonin – Aromatherapy • No strong scientific evidence – Relaxation drinks • Not enough scientific research • Important to consult with your physician 24Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.