What are daily rhythms and how are they maintained What is sleep How do we characterize different phases of sleep What is REM and NREM sleep How does sleep change with age What are the health effects of sleep or lack of sleep ID: 676087
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Slide1
SleepSlide2
Learning objectives
What are daily rhythms and how are they maintained?
What is sleep?
How do we characterize different phases of sleep?
What is REM and NREM sleep?
How does sleep change with age?
What are the health effects of sleep (or lack of sleep)
What is the difference between
dyssomnias
and
parasomnias
?Slide3
Rhythms
Circannual rhythms
hibernation, migration
Fertility cycles
monthly in humans
Circadian RhythmDailySlide4
Circadian Rhythm
Maintained by suprachiasmic nuclei (SCN)
controls body temp, alertness
inactive at night, allowing sleep
Signals for the release of
melatonin by pineal gland
hormone that increases relaxation and sleepiness
Resets due to light
Mismatch between internal and external cues induces insomnia or sleepiness — jet lagSlide5
What is sleep?
A state of unconsciousness or partial consciousness from which a person can be roused by stimulation (i.e. not a coma)
Strongly influenced by circadian rhythmsSlide6
Structure of sleep
Non-rapid eye movement sleep (NREM)
Rapid eye movement sleep (REM)Slide7
NREM sleep
Stage 1
relaxed, half-awake state
“nope, I wasn’t asleep”
Stage 2
no movement — stimulates sleep
admit to being asleep
Stages 3 & 4
deep sleep
Blood pressure drops, heart and respiration slow
Most deep sleep in beginning of nightSlide8
REM sleep
Breathing and heart rate increase
brain activity increases, dreaming
REM sleep paralysis
brain seems awake
no muscle tone
REM rebound effect
more frequent REM after inadequate sleep
We ‘file’ ideas and thoughts in long-term memory
People lacking REM sleep can’t learn complex tasksSlide9
Structure of sleep
“Deep sleep” most likely during first cycles
REM increases throughout nightSlide10
Sleep and age
More deep sleep
Irregular temperature cycling
Less melatoninSlide11
Health effects of sleep
Metabolism
less sleep —> higher obesity rates
alters glucose metabolism
hormone imbalance
ghrelin = increases appetite
leptin = decreases appetite
less REM (which burns calories)
more cortisol (encourages food binges)Slide12
Health effects of sleep
Safety
Sleep deprivation —> drowsiness
loss of 1 hour sleep at daylight savings time coincides with 20% increase in auto accidents the next day
Heart Disease
Immune functionSlide13
Health effects of sleep
Cancer
Shift workers more likely to get breast and prostate cancer
changes in hormones? immune system suppression? decreased melatonin?
Mental health
sleep complaints common in schizophrenic, bipolar, and depressive patientsSlide14
Possible reasons why we need sleep
Wound healing, growth, and restoration
Immune system function decreases with lack of sleep
More growth hormone at night
Waste clearance in brain
Brain development
Filing memories into long-term memory
Especially during REM sleepSlide15
How much sleep do we need?
8-9 hours for most people
varies by individual
Sleep deprivation
less sleep than needed to feel ‘vibrant’
Sleep debt
sleeping in on weekends usually NOT enough
Signs of insufficient sleep:
Daytime drowsiness
falling asleep ‘as soon as you head hits pillow’Slide16
How to get a good night’s sleep
Maintain a regular schedule
Sleep in conducive environment (cool, quiet, comfortable)
Avoid caffeine, nicotine, and alcohol
Get exercise (but not too close to bedtime, > 3hrs)
Manage stress
Short naps only
pull the plug (computers and lights keep you from falling asleep)Slide17
Sleep disorders
Dyssomnias
Difficulty falling asleep, staying asleep, or excessive sleepiness
Insomnia
Sleep apnea
narcolepsy
brain’s inability to control sleep-wake cycles
Parasomnias
physiological functioning or behavior during
sleep
Usually occur between wake and
NREM sleep
sleepwalking
sleep-related eating disorderSlide18
Sleep aids
Prescription
Lunesta and Ambien
Can be addictive
side effects include cognitive distortion
sleep driving
sleep related binge eating
should not be taken form more than 2 weeks
Over-the-counter
antihistamines
promote drowsiness but the body develops tolerance