Unit 3: Sleep and Dreaming Flashcards
(139 cards)
1
Q
What is Normal waking consciousness?
A
our awareness of internal states and external surroundings when we are awake and unaffected by sleep, drugs or other states
2
Q
unconscious vs conscious
A
conscious= deliberately or knowingly doing something
unconscious= automatically doing something, without having to think abt it e.g breathing
3
Q
Characteristics of consciousness
A
-conscious experience is associated with the activity of the neurons in the brain.
-described as: personal/individual, selective (choose what you think abt), continuous, changing
4
Q
States of consciousness
A
total awareness (of internal and external stuff) -> focused, selective attention, controlled processes= NWC -> Daydreaming=NWC -> Meditative state=ASC -> Hypnotised= ASC -> asleep=ASC -> anaesthetised (drug induces, same level as alcohol)=ASC -> unconscious (coma)=ASC-> Complete lack of awareness=death
5
Q
Characteristics of NWC
A
-attention
-controlled vs automatic processes
-content limitation
6
Q
Characteristic of NWC
-attention
A
- involves focusing on specific stimuli and ignoring other stimuli
-can be focused internally or externally
-can be focused/ selective attention or divided
7
Q
selective/ focused attention
A
-choosing to (either intentionally or through circumstance) attend to certain stimuli while overlooking other stimuli
8
Q
Factors that influence what we focus on
A
-if stimuli is important to us= more likely to direct our attention to it
-changes in stimulation e.g teacher goes quite/ shouts= draws attention
-novel stimuli= if its unique/new/ haven’t experienced it before more likely to draw our attention
9
Q
Divided attention
A
-the ability to distribute one’s attention and undertake more than one activity (has to be simple) at same time e.g singing while cleaning
10
Q
Characteristic of NWC
-Controlled processes
A
-when info processing requires conscious, alert awareness and mental effort
-focused on achieving a particular goal
-associated with a difficult or unfamiliar task
-linked to selective attention
-involves serial processing= doing one thing than another e.g driving
11
Q
Characteristic of NWC
-Automatic processes
A
-when info processing involves little conscious awareness and mental effort
-easy or familiar tasks
-involves parallel processing=doing two things at once
-linked to divided attention
e.g speaking and walking
12
Q
Characteristic of NWC
-Content Limitation
A
-content refers to the type of info held in consciousness
ROLLOC= thoughts are more, Restricted, Organised, Limited, Logical, Ordered and Controlled compared to ASC
13
Q
Other Characteristic of NWC
A
-clear perception
-ability to process internal and external info
-memory ( ability to store and retrieve info)
-time orientation (ability to focus on past, present and future)
-emotional awareness (normal range of emotions and awareness of feelings
14
Q
The lower the level of processing?
A
the lower the level of consciousness
15
Q
Where is the Superchiasmatic nucleus located?
A
-is a tiny region of the brain in the hypothalamus
-it is situated directly above the optic chiasm
16
Q
function of SCN?
A
-it is responsible for controlling the circadian rhythms= sleep wake cycles that occur approx.. every 24 hrs.
-it’s main role is for regulating the onset of sleep
17
Q
How does the SCN control the circadian rhythms?
A
-detects the amount of light being sent to the brain for processing and send this info to the pineal glad to influence the amount of melatonin being released into the bloodstream
18
Q
Role of melatonin?
A
-it gradually builds up during the day
-high levels of melatonin lead to sleepiness which creates sleep pressure w/a lower levels, increase awareness
-once levels of melatonin reach a critical level a person will fall asleep
-levels of melatonin is influenced by SCN
-the more light= less melatonin
19
Q
What is the reticular activating system? (RAS)
A
it is a network of neurons that extends out from the reticular formation (RF) to different parts of the brain and spinal cord
20
Q
function of RAS
A
-to regulate cortical arousal, alertness to increase or decrease sleep
-when we’re sleep, we’re in a state of low cortical arousal, so the role of RAS in sleep is to maintain the sleep state by restricting the amount of stimulation the cerebral cortex receives, limits sensory input during sleep to enable perceptual disengagement from environment
-main parts are the reticular formation and thalamus
21
Q
Function of Hypothalamus in sleep?
A
contains SCN which controls the onset of sleep.
22
Q
Function of Hippocampus in sleep?
A
a memory region active during dreaming
23
Q
Function of Amygdala during sleep?
A
an emotion center active during dreaming
24
Q
Function of Thalamus during sleep?
A
in the RAS, filter, prevents sensory signal from reaching cortex by closing sensory pathways during sleep, maintains sleep
25
Function of Reticular formation?
in the RAS, regulates the transition between sleep and wakefulness, when RF is stimulated= alertness, when RF is damaged=coma
26
Function of Pons during sleep?
helps initiate REM sleep
27
What is the reticular formation?
structure running through the brain stem and up into the mid brain
28
Damage to Thalamus results in?
-can cause loss of any sense, except smell
-lead to cerebral cortex not receiving sensory info
-attention difficulties= what to ignore and what to attend to
-lower arousal from lethargy (fatigue, tiredness) to coma
29
What is amplitude?
-size of wave, relates to the intensity of the wave and is measured in wave height
-high electrical activity= smaller waves and lower amplitude
-low electrical activity= larger waves and increased amplitude
30
What is frequency?
-speed of wave, relates to how many waves occur over time and is measured by how close the waves are to one another
-high electrical activity= increased frequency (fast) and waves are closer together
-low electrical activity= low frequency (slow) and waves are further apart
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Types of Brainwaves
-Batman Ate The Donut
-Beta, Alpha, Theta, Delta
-Beta waves with most aware and highest electrical activity to Delta with heavy sleep and least electrical activity
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Beta waves
-high frequency, low amplitude, and are irregular
-associated with NWC when alert, attentive to external stimuli and intensive mental activity
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Alpha waves
-high frequency but slower than beta, and low amplitude but slightly larger than beta
-relaxed, calm, internally focused, wakeful state with eyes closed
34
EEG, EMG and EOG
EEG= talk abt brain waves w/a EMG and EOG= just electrical activity
35
Theta waves
-medium frequency but slower than alpha and beta, and a mixture of high and low amplitude waves
-drowsiness falling asleep, awakening from sleep, creative activities, excitement, deep meditative state in which there is no awareness of external stimuli
-when falling asleep, you go from alpha to theta
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Delta waves
-have the lowest frequency and the highest amplitude
-deepest stage of sleep which precedes periods of REM sleep and unconsciousness
37
EMG (electromyograph)
-generally show the strength of electrical activity in the muscles (not brain waves), which indicates changes in muscle activity (movement) and muscle tone (tension)
-this info is obtained by attaching electrodes to particular muscles, and are recorded as line graphs
- increase in movement and muscle tone= increase in electrical activity
38
EOG (electrooculogram)
-the EOG is a device for measuring eye movements or eye positions by detecting, amplifying and recording electrical activity in eye muscles (what generates electrical activity) that control eye movements
-this is done through electrodes attached to areas of the face surrounding the eyes
-displayed as line graphs
39
What is a Hypnogram?
-is a graph demonstrating an individual's sleep cycles across one night of sleep.
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What is a sleep episode?
one full night of sleep
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What is a sleep cycle?
around 90 to 120 mins of a sleep episode
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What are the characteristics of a hypnogram of a healthy adult?
-5 sleep cycles
-increasing time of REM as night goes on
-amount of time in stage 4 decreases overtime
-end of sleep time is lighter, you're in a lighter stage e.g stage 2 or 1
-sleep for 6-8 hours and have 90 minute sleep cycles
-don't return to stage 1 until the end of the sleep, thus it will be difficult to wake them up during the night
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sleep of an infant / neonatal (3-24 months)
13.5 hours to 16 hrs
-50% REM (learning new things) and 50% NREM (period of rapid growth and development)
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sleep during childhood (2-14 years) ?
11 hours, 80% in NREM, 20% in REM
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sleep during adolescent (14-18years) ?
8.5 to 10hours, 80% in NREM, 20% in REM
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sleep during adulthood (18-75 years) ?
6 to 8 hrs, 80% in NREM and 20% in REM (REM decreases as you get older)
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sleep during elderly (75+ years) ?
-sleep duration continually decreases to 5 to 6 hours, 80% in NREM and 20% in REM
-may frequently wake up during the night for a short period of time before returning to sleep
-need less sleep b/c tend to not engage in much activity, and not much growth, according to restorative theory of sleep less NREM 3/4 (deep sleep) as you get older t/f less secretion of growth hormone
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NREM sleep
-during NREM the brain is active (alpha, theta, and delta), yet not as active as during REM sleep or NWC
-consists of 4 distinct stages, in which the sleeper progresses from light to deep sleep then back again
-characterised by progressive decrease in physiological arousal, muscle tone, brain activity and decreased levels of awareness
49
NREM stage 1 characteristics
-occurs as we drift into and out of a true sleep state
- gradually lose awareness, still aware of faint sound
-theta waves replace alpha
-hypnic jerk b/c of muscles relaxing
-last for abt 5-10mins
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NREM stage 1 physiological changes
-lower level of bodily arousal e.g decreased heart rate, respiration, body temp and muscle tension
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NREM stage 2 characteristics
-light sleep
-sleep spindles (burst of high frequency) and K-complexes ( burst of high amplitude)
-less easily disturbed than stage 1, yet we can still be easily awaken
-abt 20 mins
-theta waves
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NREM stage 2 physiological changes
-body movements lessen, breathing becomes more regular, blood pressure and temp continue to drop, heart rate is slower
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NREM stage 3 characteristics
-10 mins
-20-50% delta waves
-extremely relaxed, less and less responsive to outside world
-difficult to wake, if woken they are usually groggy and disorientated
-sleepwalking, talking and night terror and bed wetting occur
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NREM stage 3 physiological changes
heart rate, blood pressure and body temp continue to drop, breathing rate continues to be slow and steady
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NREM stage 4 characteristics
-deepest stage of sleep
-50+% delta waves
-20 mins but time spent in this stage decreased through the night
-sleepwalking, talking and night terror and bed wetting occur
-difficult to wake,
muscles are completely relaxed and we barely move
-poor memory of sleep events
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NREM stage 4 physiological changes
-similar to stage 3
-heart rate, blood pressure and body temp continue to drop, breathing rate continues to be slow and steady
57
REM sleep ( stage 5 ) characteristics
-paradoxical sleep
-burst of rapid eye movement ( increase in electrical activity in EOG)
-irregular breathing
-beta like waves
-sexual arousal
-dreaming
-mental recuperation/repair/ learning
-REM rebound
-increases in length as night progresses
-semi-paralysis
58
What is paradoxical sleep?
-high level of brain activity/ internal functioning is more active than NREM (increased electrical activity in EEG, b/c beta like waves) and physiological arousal ( increased heart rate, irregular respiration etc) BUT semi-paralysis= while our eyes move rapidly, muscles are totally relaxed/ limp state, but can still have facial twitches (decreased electrical activity in EMG b/c no movement)
59
Dreaming in REM
-most dreaming occurs in REM, whilst dreaming still can occur in NREM 3/4, REM dreams are more vivid, easier to remember and have a narrative
60
purpose of REM?
-may assist in consolidating or embedding new memories in the brain by strengthening newly formed neural connections which improves learning, consolidating (we know this is true b/c there are cognitive effects of sleep deprivation)
61
Definition of dreams?
a physiologically and psychologically conscious state that occurs during sleep and is often characterised by a rich array of sensory, motor, emotional and other experiences
62
Why do we dream?
-some say dreams have no purpose , meaning and are nonsensical activities of the brain
-others say necessary for our health and wellbeing (mental, social, physical, emotional, spiritual)
-help solve problems
-incorporate memories
-process emotions
63
effects of not dreaming?
-in one study researchers woke subjects as they were drifting off into sleep REM sleep and this led to: increased tension, anxiety and depression (mental health), difficulty concentrating and lack of coordination (cognition), weight gain, tendency to hallucinate
64
Psychodynamic theories of dreaming?
-based on the theory of Sigmund Freud
-based in the cognitive and social approaches to psychology
65
Activation- Synthesis Hypothesis part 1
-as the body and brain, cycles through the day and night the chemicals that activate the nerves of the brainstem shift and change (random activity of brainstem). As they change, they trigger brain activity that activates memories that come to the surface during periods of light REM sleep
66
Activation- Synthesis Hypothesis part 2
-the activation is the physiological activity of the brain (observable, physical) the random firing of neurons in brainstem
-the synthesis is the cerebral cortex (4 lobes) putting random firing together and trying to make sense of neural activity by creating a story (dream)
-based in the neurological and biological approach (opposite to Freud's which is abt desires and thoughts= can't be observed)
67
Sleep phenomena definition
any observable experiences which occur during sleep
68
sleep phenomena
-more common in childhood and early adolescence, but many adults experience them, usually during times of stress or major life events
-includes= nightmares and night terrors
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nightmares
-associated with any age, more common in children, more common in females
70
night terrors
-high level of arousal increased heart rate, irregular breathing, not as common as nightmares
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differences b/c nightmares and night terrors part 1
-night terrors usually occur earlier in the night b/c of sleep cycle: rem is after nrem
-nightmares are usually more frequent
-nightmares are more likely to be remembered b/c occur in REM=vivid dreams w/a night terrors occur in NREM= no vivid dreams
72
differences b/c nightmares and night terrors part 2
-a person experiencing night terrors suddenly wakes up and is extremely upset w/a someone experiencing nightmare may not wake up
-night terrors are usually more upsetting than nightmares
-nightmares are more likely to occur in REM (t/f sleep paralysis) w/a night terrors occur ins stage 3/4 of NREM (violent moments can occur)
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Similarities b/s nightmares and night terrors
-both occur during sleep
-both associated with a fear response
-both more likely in children
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definition of sleep disorders
any sleep problem that disrupts the normal NREM-REM sleep cycle e.g parasomnia: sleepwalking and talking & dyssomnia: insomnia, hypersomnia, sleep apnoea
75
Somnambulism/ sleep walking characteristics part 1
-involves walking while asleep and sometimes includes conducting routine activities (e.g brushing teeth, considered automatic processes
-usually occurs in stage 3/4 of NREM, can't occur in REM b/c of semi-paralysis
-difficult to wake
76
Somnambulism/ sleep walking characteristics part 2
-speech often incoherent, poor coordination, person is generally unresponsive to their env, limp muscles
-usually 5-15mins, maybe 30mins
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Somniloquism/ sleep talking characteristics
-involves verbalisation during sleep, occurs in 3/4 NREM and REM
-very common
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types of insomnia
sleep onset insomnia, sleep maintenance insomnia
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what is sleep onset insomnia
-can't get to sleep
-persistent problems with falling asleep within 30 mins of going to bed, inability of fall asleep at least 3 times a week, these conditions must occur for at least 3 months to be diagnosed with this type of insomnia=symptoms
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what is sleep maintenance insomnia?
can't stay asleep, persistent problems with waking for periods longer than 30 mins=symptom
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other symptoms of insomnia
-waking too early, a consistently reduced amount of sleep
-complaint of poor sleep
-feeling tired during the day
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psychological causes of insomnia
a problem that causes stress, fear or anxiety
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physiological causes of insomnia
medical problems, pain, alcohol, and drug use
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short term treatment for insomnia
medication e.g melatonin supplement to increase levels of melatonin= short term b/c can lead to dependance and addiction.
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long term treatment for insomnia
-dealing with underlying cause with a psychologist e.g cognitive behavioral therapy for insomnia (CBTI)
-relaxation and stress management e.g breathing strategies and meditation
-exercise to increase fatigue and need for NREM sleep
-developing behavioral routines e.g sleep hygiene
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treatment for hypersomnia
-often attacks the symptoms not the underlying cause b/c unknown or no treatment for the cause exists
-often prescribe stimulants to just keep ppl awake
-sleep hygiene practices
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What is sleep apnoea?
a temporary suspension in breathing (briefly stop breathing) for short periods during sleep, usually ends in a snore, body jerk, or arm flinging or by sitting upright for brief periods of waking that are typically not recalled= not much deep sleep and can be seen on a hypnogram
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symptoms of sleep apnoea
feeling chronically tired during the day, decline in attention and learning abilities
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causes of sleep apnoea
-failure of breathing centers of the brain to maintain normal breathing
-narrowing of the airway into the body= physiologically some may just have narrow airways or could be related to excessive weight
-chemical deficits (neurotransmitters) in the brain (less common)
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treatment for sleep apnoea
-if body weight is issue= could be asked to decrease it
-devices to clear airways to allow for oxygen flow e.g CPAP
-surgery to widen airways
-dental splints
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What is sleep hygiene
-is a term used to describe the habits that ppl have that help them have a good nights sleep
-lack of good sleep hygiene may result in sleep disturbances and disorders
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good sleep hygiene part 1
-maintain a regular bed time and awakening time including weekends, get up same time everyday, regardless of what time you feel asleep
-regular, relaxing bedtime routine
-room=dark, quiet, comfortable, only used for sleep, remove work stuff, devices to another room
-finish eating at least 2-3 hrs prior to sleep
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good sleep hygiene part 2
-avoid caffeine within 6 hrs, alcohol and smoking within 2 hrs of bedtime
-exercise regularly e.g few hours before bedtime
-avoid naps
-avoid screen time before bed
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Definition of the Restorative theory of sleep?
sleep allows for body to recover and replenish energy used throughout the day
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importance of sleep according to restorative theory?
-physical restoration= NREM 3/4, physical growth, tissue repair and physical brain growth
-mental restoration= REM, cognitive functions, brain develops in terms of learning and anything psychological, emotions (angry in the morning= less REM)
-sleep increases immunity to diseases, alertness and consolidates memories
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evidence that supports the restorative theory
-ultra marathon runners slept significantly longer and deeper than others to recover
-growth hormone is secreted at a greater rate during sleep than awake
-rats die from breakdown of body tissue within 3 week when deprived of sleep
-individuals sleep more during illness
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criticisms against restorative theory
-don't know what is actually restored and no restoration is carried out that cannot be done during the day
-assumption that more sleep is needed to recover when physically active is questionable (this would mean that physically disabled ppl require less sleep b/c not as active as and physically active person h/w they require the same number of hours of sleep.
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importance of sleep according to Survival theory/ evolutionary theory/ preservation theory/ protection theory/ circadian theory
-while asleep less active thus less likely to attract predators
-sleep depends on the need to find food e.g humans need light to find food thus awake during the day and asleep at night
-depends on an animals vulnerability to predators (animals with fewer predators tend to sleep longer)
-conserves energy
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criticisms against the Survival theory/ evolutionary theory/ preservation theory/ protection theory/ circadian theory
-why is sleep associated with a loss of awareness, as this would place organism at greater risk as they're not ready to respond to danger
-doesn't explain why sleep is essential
100
What is selective sleep deprivation?
not getting enough of a particular type of sleep: REM or slow wave sleep (NREM 3/4)
101
What is chronic sleep deprivation?
loss of sleep over a prolonged (ongoing) period of time
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what is acute sleep deprivation?
no sleep for a short period of time
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what is chronic partial sleep deprivation?
mix of both e.g if you have less than 6 hours of sleep every night you are 4.5 times more likely of a stroke
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effects of less REM sleep (selective sleep deprivation)
-may spontaneously fall into REM next sleep pattern= REM rebound
-more strong reaction than in NREM
-more aggressive/ more emotionally reactive
-less able to concentrate
-higher anxiety
-poorer memory function, memory consolidation
-antidepressant drugs and alcohol suppress REM and other drugs increase REM, too much REM may lead to depression.
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effects of less NREM sleep (selective sleep deprivation)
-may hinder growth as loss of growth hormone that is released during NREM 3/4
-may hinder restoration of body e.g from healing wounds, illness
-NREM 3/4 duration decreases in the elderly
106
cause of less REM and NREM
-research e.g intentionally waking you up before REM
-drug use
-not getting enough/ total hours of sleep
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Sleep recovery patterns after sleep deprivation?
-fall asleep faster than normal
-total time sleeping increases
-improvements in mood, cognitive performance and physiological responses
-compensation for slow wave sleep occurs first (deep sleep, NREM 3/4), more on the first night after sleep deprivation
-then on subsequent nights there is an increase in REM
-REM rebound
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what is sleep debt
the difference between the amount of sleep someone needs and the amount they actually get.
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are there long lasting effects of total sleep deprivation?
- in general no, extended wakefulness leads to desynchronisation of biological rhythm but when person has caught up on sleep they've needed and missed, the sleep debt is repaid, resynchronise their biological clock and the psychological and physiological effects of total sleep deprivation disappear
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Micro sleeps (physiological)
-is a short period of NREM sleep
-ppl naturally drift into micro sleep after 3-4 days of sleep deprivation
-last abt 30 seconds
-usually alpha and theta waves: resembles early stages of sleep
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psychological (brain) effects of partial sleep deprivation part 1
-feelings of discomfort
-irritability, moodiness, bad temper
-short attention span
-reduced level of concentration
-lack of motivation
-impaired memory
-poor judgment
-difficulty making decisions
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psychological (brain) effects of partial sleep deprivation part 2
-difficulty solving problems
-difficulty performing cognitive tasks
-reduced efficiency at work
-difficulty performing simple tasks
-difficulty performing long tasks
-irrational or illogical thinking
-negative thoughts abt situations
-negative view of self
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psychological (brain) effects of total sleep deprivation
-anxiety
-depression
-hallucinations
-delusions
-paranoia
114
physiological (body) effects of partial sleep deprivation part 1
-sleepiness and fatigue
-droopy eyelids
-difficulty focusing eyes
-hand tremors
-micro sleep
-aches and pains in the body
-heightened sensitivity to pain
115
physiological (body) effects of partial sleep deprivation part 2
-lack of energy and strength
-slurred speech
-impaired coordination
-reduced reaction time on motor tasks
-slower heart rate, respiratory system
-decrease in body temp
116
physiological (body) effects of total sleep deprivation
-hormonal imbalances
-decrease in growth hormone
-weakened immune system
-increased risk of diabetes, obesity, heart disease and high blood pressure
-increased risk of infection
117
how does insomnia cause hypersomnia?
-when you don't get enough sleep during the night it leads to sleeping during the day. This repeats in a cycle of daytime sleepiness and nighttime wakefulness
118
what is the optic chiasm?
is a section of the neural pathway running from the eyes to the visual cortex in the occipital lobe
119
What is one criticism of the psychodynamic theory of dreaming
-based in flawed theories and own experiences= biased and there could be many possible responses
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meditation definition
-is the practice of turning your attention to a single point of reference e.g physical sensations, breathing or a mantra
-turns your attention away from distracting thoughts and focusing on the present moment (relies on selective attention
121
What is rumination?
is excessive thinking abt negative past experiences
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What is worry?
excessive thinking about possibly negative future experiences
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How does rumination and worry contribute to mental illness?
-may lead to depression or anxiety, panic disorder, PTSD
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How does meditation help with rumination and worry?
-enables ppl to direct their attention more deliberately to the current moment
-these meditation based interventions (an 8 week program) also significantly increased cortical thickness=brain increase in size and more neural connections= reduction in worry, anxiety, depression and even addiction
125
How do maladaptive patterns of thinking form overtime?
-based on personal experiences and they are biased, these personal repeated moments are conditioned into patterns or mental habits that shape your world
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How can meditation help ppl change their maladaptive patterns of cognition into adaptive patterns of cognition (helpful/productive) ?
-creates opportunities to gain more self-awareness to observe destructive emotions and thoughts and then reorient them to more helpful ways of thinking
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What is MBI?
mindfulness-based intervention for those suffering from anxiety, depression, chronic pain etc
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What is neuroplasticity?
-your brain can change and be manipulated
-meditating= can affect brain size, shape and functions
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What is the caudate nucleas?
-is a subcortical part of the brain that manages skill learning and automized cognition, and it may see some of the most profound changes due to meditation
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What does the caudate nucleus do?
-holds onto skills and lesson you have learned, so when you repeat them they are second nature and you don't have to think about them
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How does the meditation help the caudate nucleus?
-to create more temporal space for your brain to be efficient and promote better brain-mind-body function. This allows for fluid performance during tasks, stress, thereby conditioning moments of selfing and to define a new version pf you= adaptive and flourishing
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how does meditation alter brainwaves for the short term
- while meditating there are alpha waves= extremely relaxed
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how does meditation alter brainwaves for the long term
- gamma waves are present= strongest wave on EEG, in a normal person, Gamma waves last for a short period of time h/w in high level meditators gamma waves is always experienced (every state of mind)
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why are gamma waves good
can improve memory, increased gamma= can achieve highest concentration levels, promote higher states of awareness and increased brain function
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How do the presence of gamma waves in high level meditators indicate that meditation is an ASC?
reveals it is a state of "liberation", "enlightenment", "really awakened" and a "flow state"
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How is being on your phone right before bed bad?
-may lead to increase alertness as you're continuously stimulated
-blue light omitted from the screen, may suppress melatonin release and this may lead to a decrease in sleep quality, quantity and hygiene
137
How is keeping warm all evening bad for sleep?
-being super warm can induce sleep h/w it can disrupt sleep throughout the night e.g too warm may lead to dehydration which means you may wake up to rehydrate
-temperature should not be too hot or cold, perfect= 18.2 degrees
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how does avoiding to eat dinner right before bed help sleep?
-food will lead to the production of glucose which will increase BGL's which may increase energy thus increasing alertness= decrease quantity and quality of sleep
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sleep for toddlers
35% REM and 65% NREM
