Sleep and Your Health

Transcription

1 Sleep Chapter 4 Copyright 2015 McGraw-Hill Edcation. All rights reserved. No reprodction or distribtion withot the prior written consent of McGraw-Hill Edcation. 1

2 Sleep Circadian rhythm: daily 24-hor cycle of waking and sleeping Most adlts need abot 8 hors of sleep each night A typical college stdent sleeps only 6 7 hors a night on weekdays Copyright 2015 McGraw-Hill Edcation. All rights reserved. No reprodction or distribtion withot the prior written consent of McGraw-Hill Edcation. 2

3 Sleep and Yor Health Sleep is a period of rest and recovery from the demands of wakeflness It can be described as a state of nconsciosness or partial consciosness from which a person can be rosed by stimlation We spend abot a third of or lives sleeping Sleep is strongly associated with overall health and qality of life Restoration and growth take place dring the deepest stages of sleep Natral immne system moderators increase dring sleep and promote resistance to viral infections A lack of sleep can lead to a breakdown in the body s health-promoting processes Short sleep: less than 7 hors; increases risk of negative health otcomes Long sleep: 10 hors or more; has not been fond to have negative health conseqences Copyright 2015 McGraw-Hill Edcation. All rights reserved. No reprodction or distribtion withot the prior written consent of McGraw-Hill Edcation. 3

4 Health Effects of Sleep Copyright 2015 McGraw-Hill Edcation. All rights reserved. No reprodction or distribtion withot the prior written consent of McGraw-Hill Edcation. 4

5 Health Effects of Sleep Sleep deprivation and disorders are associated with serios physical and mental health conditions. Obesity and diabetes Motor vehicle accidents Heart disease, stroke, high blood pressre Decreased immne fnction Cancer Mental disorders and nerodegenerative diseases Copyright 2015 McGraw-Hill Edcation. All rights reserved. No reprodction or distribtion withot the prior written consent of McGraw-Hill Edcation. 5

6 Sleep Deprivation Sleep deprivation is the lack of sfficient time asleep, a condition that impairs physical, emotional, and cognitive fnctioning Effects all domains of fnctioning Reaction time, coordination, jdgment Memory Copyright 2015 McGraw-Hill Edcation. All rights reserved. No reprodction or distribtion withot the prior written consent of McGraw-Hill Edcation. 6

7 Sleep Deprivation Sleep debt is the difference between the amont of sleep attained and the amont of sleep needed to maintain alert wakeflness dring the daytime, when the amont attained is less than the amont needed Can t make p for it with extra sleep on weekends May disrpt sleep strctre Prescription stimlants not a healthy soltion Copyright 2015 McGraw-Hill Edcation. All rights reserved. No reprodction or distribtion withot the prior written consent of McGraw-Hill Edcation. 7

8 What Makes Yo Sleep? Circadian rhythms are maintained by the sprachiasmic nclei (SCN) in the brain Serve as an internal biological clock that controls body temperatre and levels of alertness and activity SCN also signal the pineal gland to release melatonin and signal the pititary gland to release growth hormone dring sleep Melatonin is a hormone that increases relaxation and sleepiness Biological clock resets every morning Copyright 2015 McGraw-Hill Edcation. All rights reserved. No reprodction or distribtion withot the prior written consent of McGraw-Hill Edcation. 8

9 The Strctre of Sleep The brain cycles into two main states of sleep: Non-rapid eye movement (NREM) Rapid eye movement (REM) Stages of NREM sleep Stage 1: relaxed, half-awake sleep Stage 2: brain activity slows and movement stops Stages 3 and 4: deep sleep Blood pressre drops Heart rate slows Blood spply to brain minimized Copyright 2015 McGraw-Hill Edcation. All rights reserved. No reprodction or distribtion withot the prior written consent of McGraw-Hill Edcation. 9

10 Brain Strctres Involved in Sleep and Waking Copyright 2015 McGraw-Hill Edcation. All rights reserved. No reprodction or distribtion withot the prior written consent of McGraw-Hill Edcation. 10

11 REM Sleep Rapid eye movement (REM) sleep Dream stage: noticeable eye movements REM sleep paralysis: no mscle tone Appears to give the brain the opportnity to file ideas and thoghts into memory Scientists believe that creativity and novel ideas are more likely to florish dring REM Insfficient REM sleep may impair memory and the ability to learn new skills The REM rebond effect demonstrates the importance of REM sleep to the brain Copyright 2015 McGraw-Hill Edcation. All rights reserved. No reprodction or distribtion withot the prior written consent of McGraw-Hill Edcation. 11

12 Sleep Cycles Children and adolescents experience large qantities of deep sleep As people get older, high-qality, deep sleep becomes more elsive Sleep strctre essentially same for men and women Women have more slow wave sleep and experience more insomnia Copyright 2015 McGraw-Hill Edcation. All rights reserved. No reprodction or distribtion withot the prior written consent of McGraw-Hill Edcation. 12

13 One Night s Sleep Cycles Copyright 2015 McGraw-Hill Edcation. All rights reserved. No reprodction or distribtion withot the prior written consent of McGraw-Hill Edcation. 13

14 Insomnia Difficlty falling or staying asleep Thirty to forty percent of adlts report experiencing insomnia at least a few nights a week Can be cased by stress, anxiety, medical problems, poor sleep environment, noisy or restless partners, schedle changes, etc. Distress over inability to fall asleep also contribtes Copyright 2015 McGraw-Hill Edcation. All rights reserved. No reprodction or distribtion withot the prior written consent of McGraw-Hill Edcation. 14

15 Sleep Apnea Periods of nonbreathing dring sleep Also known as breathing-related sleep disorder Almost 40% of U.S. poplation may have some form of sleep apnea 80 90% ndiagnosed Central sleep apnea: brain fails to reglate diaphragm and other breathing mechanisms correctly (rare) Obstrctive sleep apnea: pper airway obstrcted dring sleep Copyright 2015 McGraw-Hill Edcation. All rights reserved. No reprodction or distribtion withot the prior written consent of McGraw-Hill Edcation. 15

16 Obstrctive Sleep Apnea Copyright 2015 McGraw-Hill Edcation. All rights reserved. No reprodction or distribtion withot the prior written consent of McGraw-Hill Edcation. 16

17 Sleepwalking Disorder Disorder in which a person rises ot of an apparently deep sleep and acts as if awake Affects 1 15% of poplation Episodes typically last less than 10 mintes Most sfferers have no family history of the disorder May be broght on by excessive sleep deprivation, fatige, stress, illness, excessive alcohol, se of sedatives Copyright 2015 McGraw-Hill Edcation. All rights reserved. No reprodction or distribtion withot the prior written consent of McGraw-Hill Edcation. 17

18 Sleep-Related Eating Disorder Sleep-related eating disorder (SRED): disorder in which a person rises from bed dring the night and eats and drinks while asleep Seventy-five percent are female The person has no memory of the episode in the morning, and does not experience indigestion or feelings of fllness after the binge Night eating syndrome: person eats excessively dring the night while awake Repeatedly awakens dring the night to eat, then eats very little dring the day Copyright 2015 McGraw-Hill Edcation. All rights reserved. No reprodction or distribtion withot the prior written consent of McGraw-Hill Edcation. 18

19 Evalating Yor Sleep Take the sleep latency test Sleep latency: amont of time it takes a person to fall asleep Check for symptoms of a sleep disorder Look at behavior change strategies If referred to a sleep clinic or lab, yo may be asked to monitor yor sleeping habits at home, or yo may be evalated at the lab Mltiple Sleep Latency Test: administered as an index of daytime sleepiness, sally repeated five times dring the day Copyright 2015 McGraw-Hill Edcation. All rights reserved. No reprodction or distribtion withot the prior written consent of McGraw-Hill Edcation. 19

20 Establishing Good Sleep Habits Maintain a reglar sleep schedle Create a sleep-friendly environment Avoid caffeine, nicotine, and alcohol Get reglar exercise, bt not close to bedtime Manage stress and establish relaxing bedtime ritals Avoid eating too close to bedtime Take a break from technology Remember air qality Get rid of dst mites Be smart abot napping Consider yor bed partner Copyright 2015 McGraw-Hill Edcation. All rights reserved. No reprodction or distribtion withot the prior written consent of McGraw-Hill Edcation. 20

21 Overall Sleep Qality for Types of Exercisers Copyright 2015 McGraw-Hill Edcation. All rights reserved. No reprodction or distribtion withot the prior written consent of McGraw-Hill Edcation. 21

22 Using Sleep Aids Abot 15% of adlts se a prescription or over-the-conter sleep aid a few nights a week Freqently-prescribed sleep medications indce sleep bt sppress both deep sleep and REM sleep Daytime side effects inclde decreased memory and intellectal fnctioning OTC prodcts contain antihistamine Can case dehydration, agitation, constipation Rebond insomnia can occr Worse than before medication taken Copyright 2015 McGraw-Hill Edcation. All rights reserved. No reprodction or distribtion withot the prior written consent of McGraw-Hill Edcation. 22

23 Using Sleep Aids Complementary and alternative prodcts and approaches inclde: Herbal prodcts, most commonly valerian Can interact with other medication and drgs Dietary spplements Melatonin Aromatherapy No strong scientific evidence Relaxation drinks Not enogh scientific research Important to conslt with yor physician Copyright 2015 McGraw-Hill Edcation. All rights reserved. No reprodction or distribtion withot the prior written consent of McGraw-Hill Edcation. 23