sleep Flashcards
(10 cards)
Sleep basics
We spend 1/3 of our lives asleep.
Sleep is an active process: No organ or regulatory system shuts down. Slight decrease in metabolic rate.
Some brain activity increases during sleep: Many parts of the brain are as active as awake periods. At least 2 hours of dream state per night.
Specific hormones increase during sleep: Growth hormone, melatonin
Cues exist for sleep regulation
How much sleep do we need?
nfants: 16-20 hours
Toddlers: 12-14 hours
Pre-schoolers: 11-13 hours
School-aged: 10-11 hours
Teens: 9.5-10 hours
Adults: 7.5-8 hours
10% of adults need more or less sleep.
Pregnant women need more sleep.
Sleep Patterns
5 stages of sleep
Non-REM stages: many of the restorative functions of sleep occur
REM stage: Memories and thoughts from the day are processed
One cycle takes 90-110 min.
Stage 1
Light sleep, drift in and out, awaken easily
Eyes move slowly, muscle activity slows
May experience a sense of falling followed by sudden muscle contractions
If awakened, person will claim they never fell asleep.
Stage 2
Eye movement stops
Brain waves are slower, occasional bursts of rapid waves
Main body of light sleep.
Memories are consolidated.
Synaptic pruning occurs.
Stage 4
Considered deep sleep
Exclusively slow brain waves.
Muscles relax
Breathing and blood pressure rates drop
REM sleep
Brain waves increase to awake level
Most dreams occur during this stage. If awoken in this stage, most people remember dreams.
Physical changes during REM: Increase in HR, BP rates; Eyes jerk; Paralysis; Loss of temperature regulation.
Most people have 3-5 REM intervals/night
Common Sleep Disorders
Dyssomnias: Disturbance in the amount, timing, or quality of sleep.
Insomnia
Sleep apnea
Restless leg syndrome
Parasomnias: Disorders with abnormal behavior or physiological events. Interference with sleep stage transition. Arousal disorders Night terrors/sleep walking 40% sleep walk Sleep wake transition Sleep talking Nightmares Teeth grinding Bedwetting
Sleep Hygiene: Get good sleep
Relaxing Routine:
Warm bath/shower
Quiet activities
Lower lights
Regular sleep schedule: Go to bed/awake at same time; Limit naps
Limit stimulating behaviors before bedtime:
Limit caffeine after 2 pm
Limit alcohol after dinner
Limit large or spicy meals
Limit vigorous exercise 4-6 hours before bed.
Activation-Synthesis Theory
Dreams are caused by the physiological processes of the brain.
1) High levels of activity in brainstem (pons) is necessary for dreaming.
2) Activation in these areas of the brain results in REM sleep and dreaming. All dreaming takes place during REM sleep.
3) Forebrain attempts to place meaning on the random signals created from the activation of the pons.
