Lecture 14 - Sleep Hygiene Flashcards
What does it mean to get “sufficient sleep?”
- Getting 7-9 hours of uninterrupted sleep during the night for optimal performance and function the next day
- Avoid sleeping >9 hours
What is the recommended hours of sleep for older adults (>65)?
7-8
What is the recommended hours of sleep for adults 26-64 years old?
7-9
What is the recommended hours of sleep for young adults (18-25)?
7-9
Depression has a strong link to what sleeping disorder? How?
- strong link to insomnia
- lack of sleep–> rapid tryptophan depletion -> decreased serotonin function
- sleep disorders are core symptoms of depression; 3/4 of depressed patients have insomnia sx and hypersomnia is present in about 40% of young depressed adults and 10% of older patients
T/F: A decrease in leptin makes you feel full
False, less leptin means it’s harder to feel satiated
T/F: An increase in ghrelin makes you feel hungry
TRUE
T/F: Less sleep = less leptin, more ghrelin
TRUE!
T/F: Recall memory is consolidated during a good night’s sleep
TRUE! Better performance next day if you sleep the night before
How many % of undergrads with sleep disorders were correlated with <2.0 GPA?
27%
How long should a power nap be?
<30 min
What is the ideal temperature for sleep?
60-67 degrees
What should you only use the bedroom for?
Sleep and sexy time
How long before bedtime should you limit screen time?
1 hour before
What is melatonin?
hormone produced in our bodies that promotes sleep
