Sleep and the Circadian Rhythm The circadian rhythm helps to regular a number of body functions. 8 of these are; 1. Body ____ 2. Arterial ____ 3. Peak ____ rate 4. ____ function 5. ____ secretion 6. ____ numbers 7. ____ activity 8. ____ levels

1. Body TEMPERATURE 2. Arterial BLOOD PRESSURE 3. Peak RESPIRATION FLOW rate 4. KIDNEY function 5. HORMONE secretion 6. BLOOD CELL numbers 7. ENZYME activity 8. BLOOD GAS levels 171

07. Sleep Flashcards by C MC

Sleep and the Circadian Rhythm

Deeper stages of sleep restore and refresh (i) ____
Deeper stages of sleep help process (ii) ____
Deeper stages of sleep help reinforce (iii) ____

FUNCTION - cognitive function
EXPERIENCE - cognitive experience
MEMORIES

169

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Sleep and the Circadian Rhythm

What state of sleep can be achieved after the individual has been in deep sleep for approximately 1-2 hours

REM
(Rapid Eye Momvement)

170

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Sleep and the Circadian Rhythm

REM is achieved after ____ hours of deep sleep

1-2 hours

170

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Sleep and the Circadian Rhythm

What name is REM sleep known as, as a result of it being difficult to arouse the individual, despite EEG looking similar to someone in an awake state

PARADOXICAL SLEEP

170

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Sleep and the Circadian Rhythm

Paradoxical sleep is the name given to what form of sleep and why

REM
EEG looks like individual is awake, but they are in deep sleep

170

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Sleep and the Circadian Rhythm

REM cycles last for approximately how long

20 min

170

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Sleep and the Circadian Rhythm

With age, sleep requirements INCREASE or DECREASE

DECREASE

170

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Sleep and the Circadian Rhythm

A 20 y/o person requires typically ____ hours sleep
A 60 y/o person requires typically ____ hours sleep

170

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Sleep and the Circadian Rhythm

what is the name given to the situation where enough sleep to meet requirement is not being met

SLEEP DEFICIT

170

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Sleep and the Circadian Rhythm

Someone who is depreived of REM sleep will suffer from what

SLEEP DEPRIVATION

170

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Sleep and the Circadian Rhythm

The sleep pattern forms part of larger process known as what

CIRCADIAN RHYTHM

171

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Sleep and the Circadian Rhythm

How long is the circadian rhythm

25 hours

171

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Sleep and the Circadian Rhythm

The circadian rhythm helps to regular a number of body functions. 8 of these are;

Body ____
Arterial ____
Peak ____ rate
____ function
____ secretion
____ numbers
____ activity
____ levels

Body TEMPERATURE
Arterial BLOOD PRESSURE
Peak RESPIRATION FLOW rate
KIDNEY function
HORMONE secretion
BLOOD CELL numbers
ENZYME activity
BLOOD GAS levels

171

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Sleep and the Circadian Rhythm

The natural cycle of the body makes it difficult for people to work at what time effectively

SMALL HOURS
(i.e. night; 2-6am)

172

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Sleep and the Circadian Rhythm

Of the factors influencing the circadian rhythm, which factors is the most significant

EASA exam question

BODY TEMPERATURE

172

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Sleep and the Circadian Rhythm

What does WOCL stand for

Study These Flashcards

WINDOW OF CIRCADIAN LOW

173

Sleep and the Circadian Rhythm

Between which hours are industrial accident rates highest at night, which coincides with the window when the bodies physiological functions are at their lowest

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2am - 6am

173

Sleep and the Circadian Rhythm

The time period of 2am to 6am, which is when the bodies physiological functions are at their lowest, is known as what

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WINDOW OF CIRCADIAN LOW
(WOCL)

173

Sleep and the Circadian Rhythm

A condition associated with jet lag, and specifically affecting shift workers preparing for sleep at the end of a night shift

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CIRCADIAN DYSRHYTHMIA
aka CIRCADIAN RHYTHM SLEEP DISORDER

173

Sleep and the Circadian Rhythm

Another name for circadian dysrhythmia

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CIRCADIAN RHYTHM SLEEP DISORDER

173

Sleep and the Circadian Rhythm

Another name for circadian rhythm sleep disorder

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CIRCADIAN DYSRYHTHMIA

173

Sleep Hygiene and Fatigue

Long-term sleep deprivation can result in what sort of mental effects

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PSYCHOTIC

174

Sleep Hygiene and Fatigue

The time of day for peak performance when the core temperature and cortisol levels are at their highest

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EARLY EVENING

174

Sleep Hygiene and Fatigue

In the early evening the ____temperature and ____ levels are at their highest

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CORE TEMPERATURE
CORTISOL

174

# Sleep Hygiene and Fatigue The name given to external factors that can reset the internal body clock

ZEITGEBERS ## Footnote 175

# Sleep Hygiene and Fatigue The most effective/practical external factor (zeitgeber) influencing the reset of the internal body clock is what

SUNLIGHT ## Footnote 175

# Sleep Hygiene and Fatigue The less sleep we have, the more we are in debt so will need extra sleep to catch up. Therefore, sleep deficit is said to be ____

CUMULATIVE ## Footnote the less sleep we have, the more we are in debt so will need extra sleep to catch up 176

# Sleep Hygiene and Fatigue "The less sleep we have, the more sleep we will need to catch up" This is a description of what

CUMULATIVE SLEEP DEFICIT ## Footnote 176

# Sleep Hygiene and Fatigue The sleep credit/debit system; 1. ____ point(s) for every hour spent asleep 2. ____ point(s) deducted for every hour awake

1. 2 points 2. 1 point ## Footnote 176

# Sleep Hygiene and Fatigue The sleep credit/debit system; 1. 2 points added for ____ 2. 1 point dedcted for ____

1. EVERY HOUR ASLEEP 2. EVERY HOUR AWAKE ## Footnote 176

The maximum number of sleep credits that can be achieved is what

16 (8 hours of sleep) ## Footnote 176

# Sleep Hygiene and Fatigue Complete the following [diagram](https://drive.google.com/file/d/1W4HRJnc28jZkEg__BlxpB7rRDDrlEM1D/view?usp=drivesdk)

1. SLEEP URGE 2. SLEEP NEED 3. SLEEP DEFICIT [LINK HERE](https://drive.google.com/file/d/1uQzBNCOd_lmdksh5say4JQ7faqPh695J/view?usp=share_link) ## Footnote 177

# Sleep Hygiene and Fatigue ____bound jet lag results in greater circadian dysrhythmia than ____bound

1. EASTBOUND 2. WESTBOUND | EASTBOUND > westbound ## Footnote 179

# Sleep Hygiene and Fatigue The circadian rhythm adjusts at what rate when in a new time zone

60 - 90 MIN PER DAY ## Footnote 180

# Sleep Hygiene and Fatigue As a general guidance for pilots when dealing with jet lag provides suggestions on how to best tackle sleep patterns dependant on how long you are at the destination for. What is the recommend suggestion for; *LESS THAN 24 HOURS*

Maintain your home-time Ignore local-time ## Footnote 180

Short nap after arriving Longer sleep before next duty period

Adjust to new time zoen as soon as possible

# Sleep Hygiene and Fatigue The help maximise your sleep quality, what are 5 things you should try to do; 1.____ : avoid 2. ____ : do not sleep at this time 3. ____ : expose yourself in the morning 4. ____ : avoid before rest 5. ____ : drunk

1. CAFFINE - avoid 2. DAY TIME SLEEP - avoid sleeping during zones day time 3. SUNLIGHT - expose yourself to sunlight during the morning 4. MENTAL STIMULATION - avoid just before rest period 5. ALCOHOL - avoid ## Footnote 181

# Summary What are the 5 stages of sleep

1. DROWSINESS 2. LIGHT SLEEP 3. DEEPER SLEEP 4. DEEP SLEEP 5. REM SLEEP ## Footnote summary

07. Sleep Flashcards

(39 cards)