Chapter 5 Sleep Notes - HTW 121 Olson-Gugerty PDF

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HTW 121 Olson-Gugerty...

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Chapter 5 Notes- Sleep 10/8/18 ____________________ ❖ Sleep ➢ Period of rest and recovery from the demands of wakefulness ➢ Described as a state of unconsciousness or partial consciousness from which a person can be roused by stimulation ➢ Spend about ⅓ of our lives sleeping ➢ Health ■ Sleep is strongly associated with overall health and quality of life ■ Restoration and growth take place during the deepest stages of sleep ■ Natural immune system moderators increased during sleep and promote resistance to viral infections ■ Lack of sleep can lead to a breakdown in the body’s health promoting processes ➢ Circadian rhythms ■ Daily 24-hour cycles of waking and sleeping, maintained primarily by the suprachiasmatic nuclei (SCN) ■ Most adults need 7-9 hours of sleep ■ Typical college students only sleep 6-7 hours on the weekdays ■ Sleeping In on the weekends does not fully recapture lost sleep ■ SCN ● Internal “biological clock” controls temperature and levels of alertness and activity ● Also signals the pineal gland to release melatonin and signals the pituitary gland to release growth hormones during sleep ■ Melatonin ● Hormone that increases relaxation and drowsiness ➢ Structure of sleep ■ Brain cycles into two main states of sleep ● Non- rapid eye movement (NREM) ● Rapid- eye movement (REM) ■ Stages of NREM ● Stage 1 ◆ Relaxed, half awake sleep ● Stage 2 ◆ Brain activity slows and movement stops ● Stage 3 and 4 ◆ Deep sleep; blood pressure drops, heart rate slows, blood supply to brain minimized ■ Rapid eye movement (REM) sleep ● Dream stage (noticeable eye movements) ● The brain

◆ Most likely to dream during REM sleep ◆ Appears to give the brain the opportunity to file ideas and thoughts into memory ◆ Scientists believe that creativity and novel ideas are more likely to flourish during REM ◆ Insufficient REM sleep may impair memory and the ability to learn new skills ◆ REM rebound effect → demonstrates the importance of REM sleep to the brain

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➢ Gender ■ Differences show up in sleep as early as 6 months ■ Women tend to have more NREM sleep (3+4) compared to men ■ 60% of women report they get less sleep than they need most nights of the week ■ 72-74% of women reports symptoms of insomnia at least several times per week ■ Men tend to have more REM periods than women ■ Men experience a decline in slow-wave sleep earlier and more rapidly than women Sleep deprivation ➢ Lack of sufficient time asleep ➢ A condition that impairs physical, emotional, and cognitive functioning Sleep debt ➢ The difference between the amount of sleep attained and the amount of sleep needed to maintain alert wakefulness during the daytime Sufficient sleep ➢ Increasingly being recognized as an essential aspect of health promotion and chronic disease prevention in the public health community ➢ Insufficient sleep is also responsible for motor vehicle and machinery-related accidents, causing substantial injury and disability each year Sleep Disorders ➢ Dyssomnias→ difficulty getting to or staying asleep ■ Insomnia ■ Sleep apnea ■ Narcolepsy ■ Restless legs syndrome ■ Hypersomnia ■ Circadian rhythm sleep disorder ■ Sleep paralysis ➢ Parasomnias→ abnormal and unnatural movements, behaviors, emotions, perceptions, and dreams ■ Sleepwalking disorder ■ Nocturnal eating disorder ■ Night eating syndrome

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Nightmare disorder Sleep terror disorder REM behavior disorder Sexonmia

❖ Sleep aids ➢ Prescription medications ■ Side effects include next-day drowsiness, dizziness, confusion, agitation, amnesia, and hallucinations ■ Ambien; sexsomnia, sleep-eating and sleep-driving ■ Tolerance ➢ OTC medications ■ Active ingredient→ antihistamine ■ Side effects include drowsiness, dehydration, agitation, constipation, and rebound insomnia once stopped ■ Tolerance ❖ Complementary and alternative practices ➢ Herbal products ■ valerian , hops ➢ Dietary supplements ■ Melatonin ➢ Aromatherapy ■ Jasmine, lavender...