The Art of Sleeping Well Flashcards Preview

SBM II December > The Art of Sleeping Well > Flashcards

Flashcards in The Art of Sleeping Well Deck (16):
1

What are Alpha Brain waves?

-Occur during meditation or when you are awake but your eyes are closed and your mind is blank --> simple transition to sleep

2

Describe REM Sleep:

Neurological recovery
-BP and breathing pattern fluctuate; shuffle and organize day occurrences - rebooting your computer
-Dreaming; erections occur in males
-Easiest to awaken from

3

Describe Non-REM Sleep:

Bones and muscles
Stage 1
Stage 2
Stage Slow Wave

4

What is Stage 1 of Non-REM Sleep?

Transition from wakefulness to sleep, twilight, sleep, "I am not sleeping!"

5

What is Stage 2 of Non-REM Sleep?

Bridge from Stage 1 to slow wave; interesting to the sleep world but boring for physicians
-EEG tracings of sleep spindles and K complexes cause arousal of sleep architecture

6

What is Stage Slow Wave Sleep?

Combined Stage 3 & 4
Restorative to bones and muscles
-Consistent breathing pattern
-Stable BP (10% lower, "dipping")
-Body on autopilot
-Most difficult to be awaken from
-Parasomnias occur - sleep walking, sleep talking, bed wetting

7

What is Sleep Architecture?

-Cycle through stages every 90 minutes
-Awakenings occur during lighter stages
-More slow wave early in night; more REM at end of night

8

How much sleep do people need?

As much as they need to feel refreshed!

9

How much sleep does the average adult need?

7.5 hours

10

What are good sleep habits?

-Wake at the same time every morning
-Naps are good - take them! (only reason not to nap is if it affects your ability to sleep at night)

11

What are the sleep needs for children?

10-11 hours (minimum) - increase in slow wave sleep (growing bones/muscles)

12

What are the sleep needs for Adolescents?

9-10 hours - hormones cause a circadian shift --> go to sleep later and wake later

13

What are the sleep needs for Adults?

8 hours

14

What are the sleep needs for Seniors?

8 hours - decreased slow wave sleep, more fragmented sleep, may need naps

15

What messes with sleep?

-Sleep disorders: narcolepsy, restless legs, insomnia, obstructive sleep apnea
-Poor sleep hygiene
-Snoring - should it be under sleep disorders? Probably more of a sleep disorder for your significant other.
--> Suggest ear plugs for parties' breath nasal strips work great but are hard on skin (surgery is an option too)

16

What is Good Sleep Hygiene?

-Use bed for sleep and sex only
-Downtime routine before bed
-Maintain consistent rise time
-Daily exercise
-Make time during the day to worry/meditate
-Effects of alcohol, caffeine, smoking