Sleep Flashcards
(39 cards)
Which 2 stages make up your “light sleep”?
One and Two
At which stages are you in your “deepest sleep”?
Three and Four
At what point does dreaming happen?
REM sleep
How long is a typical sleep cycle?
8 Hours
How does the ratio of REM to non-REM sleep change over one night of sleep?
But what’s different, however, is that the ratio of non-REM to REM within those 90-minute cycles changes as we move across the night, such that in the first half the night, the majority of those 90-minute cycles are comprised of lots of deep non-REM sleep, particularly stages three and four of non-REM sleep. But as we push through to the second half of the night, now that seesaw balance actually shifts over, and instead, most of those 90-minute cycles are comprised of a lot more rapid eye movement sleep, or dream sleep, as well as stage-two non-REM sleep, that lighter form of non-REM sleep.
What are the characteristics of NREM sleep 1
Characteristics of NREM 2
Characteristics of NREM Stages 3 and 4
Characteristics of REM sleep
How much sleep does an adult need?
7 - 8 hours
What if someone says they feel great after 6 hours of sleep, that they don’t need more? Is this really true?
And what we’ve been finding from large-scale epidemiological studies is that, using that reference point of seven to nine hours, once you start to drop below that, your mortality risk actually starts to increase. In fact, the Center for Disease Control in the United States, or the CDC, they stipulate a minimum of seven hours of sleep a night for the average adult. In other words, the shorter your sleep, the shorter your life.
Why does epidemiological data show there is increased risk of mortality if you sleep more than 9hr?
The first is that, if you look at those studies, it may be that individuals are suffering from significant disease and illness. When we become infected, or we have disease, typically, we try to sleep longer, we stay in bed longer
The second possible explanation is poor sleep quality, because we know that sleep quality, independent of sleep quantity, is also associated with mortality risk. And the lower that your quality of sleep is, the higher your risk of death.
Why does the idiom “just sleep on it” actually make sense for the mind, from a scientific perspective? Provide 4 reasons.
- Creativity
- Emotional first aid
- Learning
- Processing emotions and trauma
This brain reprocessing happens mainly during … sleep
REM
WHY IS SLEEP A SUPERPOWER FOR FOR LEARNING & PERFORMANCE
- First, we know that you need sleep before learning to actually get your brain ready, almost like a dry sponge, ready to initially soak up new information. And without sleep, the memory circuits within the brain effectively become waterlogged, as it were, and we can’t absorb new information.
- But it’s not only important that you sleep before learning, because we also know that you need sleep after learning to essentially hit the save button on those new memories so that we don’t forget.
- Mental replay
Need sleep after learning helps with … into short- and long-term memory. Two processes that happen:
- … collected by the hippocampus and relayed to the cortex to be stored
- … to strengthen waking memories (happens in faster motion than real time!)
Future prooif
- Information
- Replaying
…. – interconnects memories, widening your perspective and understanding
Sleep
Which brain structure is responsible for strong emotional reactions?
Amygdala
How does sleep deprivation impact emotional regulation?
Yet in those people who were sleep-deprived, that deep emotional brain center was in fact, hyperactive. Indeed, the amygdala was almost 60 percent more responsive under conditions of a lack of sleep.
Why is sleep coined “emotional first aid”?
Because it’s during sleep at night that we take these difficult emotional experiences that we’ve been having during the day, and that sleep acts almost like a nocturnal soothing balm, taking the sharp edges off those difficult experiences.
In brief, sleep deprivation impairs the brain’s ability to (Blank) and (Blank). This damage can be irreversible leading to impairments in cognitive function
One of those proteins is a sticky, toxic substance called beta-amyloid that builds up in the brain. (its ability to clear it)
The other is something called tau protein
Sleep cleans this.
What medical conditions can lead to sleep deprivation?
- Heartburn
- Diabetes
- Heart Failure
- Musculoskeletal disorders
- Kidney disease
- Nocturia (Night time peeing)
- Thyroid disease
- Breathing problems
- Mental health disorders
- ## Nerological disorders
What are 2 statistics on sleep deprivation and risk of acute illness?
- We know that individuals reporting less than seven hours of sleep a night are almost three times more likely to become infected by the rhinovirus, otherwise known as the common cold.
- We also know that women sleeping five hours or less a night are almost 70 percent more likely to develop pneumonia.
How might sleep status affect responsiveness to a vaccination?
What they discovered is that in those individuals who were sleeping just four hours a night, they went on to produce less than 50 percent of the normal antibody response. So in other words, if you’re not getting sufficient sleep in the week or the days before you get your flu shot, it may render that vaccination far less effective as a consequence.
