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KP331 > Week 5 > Flashcards

Week 5 Flashcards

1
Q

What is sleep?

A

natural, easily reversible periodic state

absence of wakefulness with loss of consciousness of one’s surroundings

accompanied by typical body posture, dreaming, and changes in brain activity and physiological functioning

made up of cycles of REM and non-REM sleep

essential to restoration and recovery of vital bodily and mental functions

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2
Q

What are the 2 main biological purposes of sleep?

A

conserves body energy

  • core body temperature and metabolism drops
  • more energy to perform activities during waking hours

physical and mental restoration

  • some reparative chemicals released
  • brain cleared of daily events/thoughts, learning synthesized, memories consolidated
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3
Q

How has the sleep pattern of students changed compared to the previous generations?

A

students go to bed 2 hours later, getting 1-1.5 fewer hours of sleep each night

only 42% report sleeping enough to feel rested in the morning less than 2 days a week

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4
Q

What factors are keeping students up?

A 
internet access
academic pressures
relationship problems
sleep disorders
mental illness
substance use
work
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5
Q

In what ways does sleep contribute to physical health?

A

maintains immune system
- too little sleep or disruptions in circadian rhythm suppresses immune system

reduces risk for cardiovascular disease

  • poor sleep -> higher BP (less than 6 or more than 8 hours)
  • poor sleep quality risk factor for heart disease and stroke

contributes to healthy metabolism
- link between sleep and T2D, maybe obesity

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6
Q

What is circadian rhythm?

A

internal 24-hour clock

biological clock associated with habitual patterns
- going to sleep, waking up, hunger, etc.

regulated by pineal body in the brain which releases melatonin

made up of REM and NREM sleep

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7
Q

How much of the sleep cycle is REM vs NREM sleep? How long does it take?

A

NREM -> REM -> NREM = sleep cycle

takes about 90 minutes

75% in NREM, 25% in REM

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8
Q

What is NREM sleep?

A

aka quiet sleep - 4 stages

restorative

muscle tension reduced, less movement

body temperature and metabolism drops

sensation dulled

neural activity, breathing, HR decreases

digestion increases, -> storage of nutrients

typically not in dream state

body repairs and regenerates bone and muscle

promotes immune system health
- without long periods of NREM, may tire easily and become more susceptible to disease

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9
Q

What are the 4 stages of NREM sleep?

A

Stage 1

  • shifting from alpha waves (awake) to theta waves
  • drifting off, only lasts a few minutes
  • most easily awakened
  • feeling of falling occurs

Stage 2

  • slower theta waves
  • slightly deeper, 5-15 mins
  • eye and body movements decrease

Stage 3

  • delta waves
  • BP, HR, respiration drop
  • entering deep sleep

Stage 4

  • deepest stage of sleep
  • human growth hormone released
  • repairs worn tissues
  • movement is rare - except sleep walking
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10
Q

What is REM sleep?

A

energizing

dreaming

brain activity almost like someone who is awake

muscles paralyzed (may dream of not being able to move)

rapid eye movement, as if following the scenario of a dream

brain processes experiences, consolidates learning

increases over time spent asleep
- important to have long enough sleep to ensure adequate REM

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11
Q

How much sleep does each person need? (based on 2 components)

A

sleep need = baseline + sleep debt

baseline varies based on gender (women > men), age (young > old), and health/lifestyle

sleep debt = number of missed hours of sleep that an individual carries

average is 7-8 hours
- leads to lower risk of mortality

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12
Q

Can you reduce sleep debt?

A

over time yes

but can’t “binge” and sleep an entire weekend after exams

address it immediately and consistently

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13
Q

How can you nap effectively? What will happen if you don’t?

A

maximum 20 minutes, no later than early afternoon

in order to not experience sleep inertia

  • experienced after short sleep or very long nap
  • grogginess, cognitive impairment, disorientation
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14
Q

What are some tips to sleep better from the podcasts in class?

A

get up at the same time everyday

get sunlight exposure every morning

exercise! especially in the morning

stop caffeine by 2pm, alcohol by 3-4 hours before bed

meditation promotes sleep

eat, think, move, sleep = 4 key and related factors

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15
Q

How does sleep relate to psychological health?

A

some areas of the brain can only rest during sleep (ex. cerebral cortex)

brain fatigue can cause stress, irritability, worry/anxiety, sadness/depression

stress and sleep have vicious cycle

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16
Q

How does sleep relate to functionality?

A

sleep contributes to neurological functioning

lack of sleep affects ability to function in general

  • lapses in attention
  • slowed or poor memory
  • reduced cognitive capacity

less sleep = lower GPA

driving impairments

17
Q

What are the most common sleep disorders?

A

insomnia
sleep apnea
restless leg syndrome

also narcolepsy and parasomnias

18
Q

What is insomnia?

A

difficulty falling asleep

waking up frequently, early morning awakenings

19
Q

How common is insomnia?

A

more than 50% of people experience insomnia each week

10-15% report chronic insomnia (more than one month)

20
Q

Who experiences insomnia more often?

A

women > men

older > younger

21
Q

What are some causes of insomnia?

A 
stress/worry
travel across time zones
shift work
major schedule changes
side effects from medication
22
Q

What are the treatments for insomnia?

A

depends on the cause

CBT

medications to induce sleep or reduce anxiety

AM physical activity, PM relaxation techniques

23
Q

What is sleep apnea?

A

breathing briefly and repeatedly disrupted during sleep

pause lasts longer than 10 seconds

little to no air exchange

brain may trigger gasping reflex

24
Q

What are the types of sleep apnea?

A

central: brain fails to communicate with respiratory muscles
- aggravated by alcohol, drugs, medications

obstructive: air can’t travel between the lungs and environment
- more common
- throat muscles/tongue relax
- aggravated by obesity

25
Q

What is restless leg syndrome?

A

neurological disorder

unpleasant sensations in the legs at rest

  • unpleasant -> irritating -> painful
  • more pronounced at evening/night
  • uncontrollable urge to move to relieve sensations
26
Q

What causes restless leg syndrome?

A

unknown

genetic predisposition

pregnancy/hormonal changes can worsen symptoms

related to some other conditions (ex. kidney failure, diabetes, peripheral neuropathy)

27
Q

What is the treatment for restless leg syndrome?

A

behaviour changes

28
Q

What is shift work sleep disorder?

A

non-traditional hours disrupt circadian rhythm

excessive sleepiness
difficulty concentrating
lack of energy
insomnia
sleep that feels incomplete/not refreshing
depression or moodiness
trouble with relationships

can be serious - partly believed to be responsible for Chernobyl

29
Q

What is the treatment for shift work sleep disorder?

A

lifestyle changes

  • no real treatment only little hacks
  • ex. sunglasses to reduce light exposure after shift

sleep aids

  • melatonin
  • hypnotics
  • sedatives
30
Q

How does sleep relate to SDOH?

A

when we think about “tips for better sleep” we realize that a good night’s sleep is not equally accessible to everyone

affected by:

  • living conditions
  • stress
  • noise/light pollution
  • neighbourhood safety
  • access to health care
31
Q

What are some hazards associated with working outside the conventional day shift?

A

GI disease, metabolic syndrome, CV disease, cancer

circadian disruption -> impaired glucose metabolism T2D, hypertension

higher BML and total cholesterol

detrimental effects on mood, cognitive performance, family life

32
Q

What factors compound hazardous effects of shift work?

A

gender (males > females)

ethnicity

  • black short sleepers increased risk of hypertension
  • black women on rotating shift schedules 46% increased risk of hypertension compared to white counterparts
  • more black people working rotating or night shift
33
Q

What are significant predictors for hypertension? (study)

A

shift work and sleep duration

male

older age

diabetes

race

for black workers, alcohol stronger predictor whereas smoking was stronger predictor for white workers

34
Q

What are the causes for adverse health effects associated with sleep disturbances?

A

important processes occur during sleep that if disrupted could contribute to hypertension

  • blood pressure decreases
  • cortisol levels drop
  • sympathetic activation decreases, parasympathetic activation increases
35
Q

What are some suggested solutions to combating negative health effects of the night shift?

A

implementing workplace smoking cessation programs

maintaining rotating shifts rather than permanent night shift
- increase opportunities for healthy sleep duration

KP331 (13 decks)

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