Sleep & Fatigue Flashcards
(50 cards)
5 Stages of Sleep Cycle
- Awake
- NREM 1 ( falling asleep )
- NREM 2 ( light )
- NREM 3,4 ( deep sleep )
- REM ( rapid eye movement )
How many sleep cycles do we complete a night?
4-5
Most/ Least amount of time
50% of sleep in N2
25% in REM
Sleep Cycles throughout the night
Deep sleep is longer at the start of the sleep period
What happens during a sleep cycle?
- Regulation of appetite hormones
- Growth hormone secretion
- Memory consolidation
- Altered state
- Tissue growth and repair
- Brain growth
- Muscle relaxing
- Brain regrouping
N1
- Heart and breathing slow down
- Muscles relax
- Mins
N2
- No eye movements
- Body temp drops
- 25 mins
N3
- Deepest sleep
- Slowest HR
- Fully relaxed
REM
- Dreaming stage
- Eye movements become rapid
- Rem is where restoration of brain tissue and cognitive function
- Waking in deep sleep will cause confusion
Circadian Rhythm
Regulates:
- When you go to sleep
- When you wake up
- BP
- Temp
- Hormone secretion
Cortisol is highest when?
In morning
Melatonin is lowest/ highest when?
Melatonin is lowest in morning and highest at night
Sleep Across Lifespan: Newborns
- Sleep an average of 16 hours a day
- Don’t have a circadian rhythm for first four weeks
- Enter REM immediately after falling asleep
Sleep Across Lifespan: Infants
- 15 hours a day of sleep
- 1/3 is in REM
Sleep Across Lifespan: Toddlers
- Sleep an average of 11-13 hours
- Night-time fears
- Need consistent bedtime routine
Sleep Across Lifespan: School age
- Sleep for 10-11 hours
- Sacrifices sleep for other things
Sleep Across Lifespan: Teens
- 9-10 hours
- Sleeping in, waking up later
Sleep Across Lifespan: Adults
- 7-9 hours a night
Older Adults and Sleep
- 7-9 hours a night
- Awake earlier, go to bed earlier
- Sleep latency ( can’t fall asleep )
- Awakening in night ( polyuria )
- Less deep sleep
Types of Sleep Disturbances
- Insomnia
- Hypersomnia ( randomly falling asleep )
- Sleep apnea ( breathing starts/stops )
- Restless leg syndrome
- Parasomnias
- Circadian rhythm disorders
Primary sleep disorders…
Are those that exist as an independent condition
Secondary Sleep Disorders
Occur as the result of some other situation and correcting that situation with sleep
- Caused by medical conditions, mental health
- Conditions that impair sleep: Alzheimers, GERD
- Meds that impair sleep: Beta blockers, corticosteroids, diuretics
Insufficient Sleep –>
Day-Time Sleepiness
Who is at risk for sleep disturbances?
- Adolescents
- Poor Sleep
- Pregnant people
- Older adults
- Shift workers
- Chronic conditions
