Sleep Why do we sleep Recuperation Consolidation Adaptation

Sleep

Why do we sleep? Recuperation Consolidation Adaptation

The Body and Time Chronobiology – effects of time on life processes Suprachiasmatic nucleus (optic nerve in each eye) Biological clock – linked to light

Body Cycles Circadian Rhythms – 24 hour body cycles Sleep, wake, body temp, blood pressure, hormone levels How/why do these get thrown out of wack? Entrainment

Stages of Sleep (90 minutes)

Sleep disorders Changes in the way you sleep Can impact your overall health Signs are: excessive daytime tiredness, difficulty falling asleep, irregular movement or breathing during sleep Classifications: Dyssomnia - disorders of quality/timing of sleep Parasomnia – abnormal behavior during sleep or transition between sleep and wake Some causes: Aging, medication, illness, shiftwork, genetic, stress, medication, diet

Pages 84 -85 & 88 Which state of consciousness are you in during the various altered states of consciousness? Do any of the altered states scare you? How so? Are any altered states beneficial? Explain. Rank the sleep disorders in terms of impacting your life and sleep (1 most 10 least) next to the number write the classification From which of these disorders have you suffered? Any thoughts on the impact/s. Pick one disorder to learn more about.

Insomnia A perception or complaint of inadequate or poor sleep Difficulty falling asleep Frequent awakenings Waking too early and having difficulty falling back to sleep Waking unrefreshed A highly prevalent condition affecting as many as 48% of older persons Next day consequences

Snoring Partial blockage of airway causing abnormal breathing and sleep disruptions 90 million; 37 million experience on a regular basis Males Those who are overweight and with large neck size most at risk Increases with age Loud snoring can be a symptom of sleep apnea

Sleep Apnea Increases as we age: affecting 4% and 2% of middleaged men and women and close to 27% and 19% of older men and women Characterized by pauses or gaps in breathing due to an obstruction of the airway

Restless Legs Syndrome/ Periodic Limb Movement Disorder Neurological movement disorders Involuntary urge to move due to unpleasant feelings in the legs during sleep or rest Jerking of legs and arms during sleep Increases with age

Narcolepsy Sudden onset of sleep, 10 -20 minutes Can occur any time of day Starts between 10 -20 years of age

Parasomnia Abnormal behavior during sleep or sleep/wake cycle Nightmares Night terrors Sleep walking Sleep talking

Stage One Within minutes (sometimes even within seconds!) of nodding off, your brain produces what are called alpha and theta waves and your eye movements slow down. This introduction to sleep is relatively brief, lasting up to seven minutes. Here, you are in light stage sleep, which means that you’re somewhat alert and can be easily woken. It’s during this stage of sleep that people often indulge in brief “catnaps. ”

Stage 2 During this stage, which is also fairly light, the brain produces sudden increases in brain wave frequency known as sleep spindles. Then brain waves slow down. If you were to schedule a “power nap” you’d want to wake up after this stage of sleep.

Stages 3 & 4 This stage is the beginning of deep sleep, as the brain begins producing slower delta waves. You won’t experience any eye movement or muscle activity. At this point, it becomes a little harder for you to be awakened, because your body becomes less responsive to outside stimuli. The brain produces even more delta waves and you move into an even deeper, more restorative stage of sleep next. It’s most difficult to wake up during this stage. This is when the body repairs muscles and tissues, stimulates growth and development, boosts immune function, and builds up energy for the next day.

REM You generally enter REM sleep about 90 minutes after initially falling asleep, and each REM stage can last up to an hour. An average adult has five to six REM cycles each night. During this final phase of sleep, your brain becomes more active. This is when most dreaming occurs, your eyes jerk quickly in different directions (hence, the name!), heart rate and blood pressure increase, and breathing becomes fast, irregular, and shallow. REM sleep plays an important role in learning and memory function, since this is when your brain consolidates and processes information from the day before so that it can be stored in your long-term memory.