Thomas W. O Reilly, MS, PCC in cooperation with Lakeshore Educational and Counseling Services

Transcription

1 Thomas W. O Reilly, MS, PCC in cooperation with Lakeshore Educational and Counseling Services Humans have biological rhythms, known as Circadian Rhythms (CR) CR refers to cyclical changes in a 24 hr period They tend to be synchronized with cycles of light and dark Other factors - such as ambient temperature, meal times, stress and exercise can influence the timing as well Chronotypes, (morningness or eveningness), have similar activity-pattern timing: sleep, appetite, exercise, study etc In humans, the CR is regulated by neurons in the hypothalamus of the brain called the suprachiasmatic nucleus (SCN) A CR contains both a Wake Cycle (2/3) and a Sleep Cycle (1/3) 1

2 There are two types of sleep: rapid eye movement (REM) sleep and Non-REM (NREM) sleep A complete sleep cycle consists of NREM and REM cycles that alternate every minutes and is repeated 4-6 times per night Adult average sleep time: 50% in Stage 2 sleep 20% in REM sleep, remainder in the other stages; time spent in each stage varies during the night The 1st sleep cycles contain less REM sleep & more slow wave sleep. By morning, nearly all sleep is in stages 1, 2, & REM REM sleep: An active period with intense brain activity Brain waves are fast & desynchronized, like being awake Breathing is rapid, irregular, & shallow Eyes move rapidly in various directions Limb muscles become temporarily paralyzed NREM sleep: Reduced physiological activity. As sleep deepens, brain waves get slower Breathing & heart rate slow & blood pressure drops The NREM phase consists of four stages: Stage 1: Drowsiness; transition from awake to asleep Brain waves & muscle activity slow down Stage 2: Period of light sleep: eye movements stop Brain waves slow more, with occasional bursts of rapid waves (sleep spindles) Random periods of muscle tone mixed with muscle relaxation 2

3 Stages 3 & 4: (which together are called Slow Wave Sleep) Presence of slow brain waves (delta waves) Interspersed with smaller, faster waves Blood pressure falls Breathing slows Body temperature drops even lower The body becomes immobile It is most difficult to be awakened during slow wave sleep People awakened during these stages may feel groggy or disoriented for several minutes after they wake up During this stage some children experience bed wetting, night terrors, or sleepwalking This homeostatic system makes us sleepier throughout the waking period, regardless of whether it s night or day The circadian system tends to keep us awake during daylight, prompting us to sleep as soon as it becomes dark Sleep quality is optimized when the sleep schedule is regularly synchronized to the internal CR and that of the external lightdark cycle 3

4 This cycle is controlled by a combination of two internal influences: Sleep Homeostasis & Circadian Rhythms From the time that we wake up, the homeostatic drive for sleep accumulates, reaching its maximum in the late evening when most individuals fall asleep The sleep-inducing chemical, adenosine: As long as we are awake, levels of this rise in the blood Results in a growing need for sleep that becomes difficult to resist Conversely, during sleep, levels of adenosine decrease thereby reducing the need for sleep Sleep needs vary from person to person, but general guidelines are: 16 hours for infants 9 hours for teenagers 7-8 hours for adults 4

5 It is believed sleep allows the body to self-heal Many cells show increased production of proteins, essential for cell growth & repair of damage from stress and UV rays The pineal gland and the hormone it produces, melatonin, regulate circadian rhythms and sleep-wake cycles The Circadian system is particularly intolerant of major alterations in sleep & wake schedules Studies have found a correlation between poor sleep & low levels of the hormone leptin, which regulates carbohydrate metabolism Low levels of leptin: crave carbohydrates despite the amount of calories consumed Certain drugs, like caffeine, work by blocking the adenosine receptor, disrupting this CR process Conditions associated with a disruption of circadian rhythms include shift work, jet lag and other circadian rhythm sleep disorders 5

6 Extrinsic (Circumstantial) Jet Lag and Shift-Work Sleep Disorder Intrinsic (Built-in) Delayed Sleep Phase D/O-Sleep onset is grossly off Advanced Sleep Phase Syndrome-Can t stay awake in evening nor stay asleep in morning Non-24 hr Sleep-Wake Syndrome-Onset of sleep is later and later each day Irregular Sleep-Wake Rhythm-Sleep at very irregular times, often two times/day (naps) When we stay up all night our bodies will demand we make up each hour of lost sleep by napping or sleeping longer in later cycles or suffer the consequences Losing 1 hr of sleep/night that accumulates for several days can have a powerful negative effect on daytime performance, thinking, & mood Cognitive Performance and Memory Problems Mood Disorders Hormones and Metabolism Obesity and Diabetes Immune System Cardiovascular Disease Car accidents Relationship troubles Poor job performance and Job-related injuries Motor Response 6

7 Good sleep hygiene is important to achieving quality restorative sleep Maintaining the same sleep and wake patterns every day Avoiding stimulants late in the day Ensuring adequate exposure to natural daylight Maintaining an environment conducive to sleep; one that is dark, cool, & noise-free(tv) Stimulus-Control Therapy: conditions the patient to associate the bed and bedroom with sleep only Relaxation Therapy: muscle relaxation, biofeedback, meditation, & breathing techniques Sleep-Restriction Therapy: restricts the individual s time in bed, resulting in sleep deprivation & allowing the individual to fall asleep Using UV light & melatonin can help with some CR Disorders. There is also evidence that taking a nap in the middle of a night shift may help Lifestyle changes: Decreasing caffeine and alcohol intake Adjusting exercise Regulating diet and the amount & time we eat Stopping smoking 7

8 Name your strengths, interests, goals, passions, AND your hardships & sufferings. Write your epitaph; Envision your legacy. Dream of something bigger than yourself. Believe that you can be extraordinary!! Set SMART goals for achieving your purpose. Share your purpose with a trusted friend. Identify your Communication Style and strive to become Assertive! LIVE in the reality of the 2 Buckets. Improve your Emotional Intelligence. Develop Gratitude in your life, daily. Live in THIS moment; Mindfulness. Let go of Resentments Forgive. Invest in the lives of others. Our CR Chronotype dictates what our sleep needs are, learn to know your body. There are MANY active things going on within us as we sleep. Our CR will stomp on our feet on the dance floor if we abuse or neglect it. Log onto this & enjoy: sleepyti.me/bedtime calculator Be intentional to live a Purposeful life! Work hard to hone your skills for success! Now if you ll excuse me I need a nap! 8

9 Educational Services: Professional Workshops CEU Provider Distance Learning (Take-Home CEUs) Lakeshore Online (Ohio Only) Staff-in-Services/Trainings Community/School Workshops Counseling Services: Children, Adolescents, Adults, Couples and Families Insurances Accepted EAP s Accepted Offices in Vermilion and Brecksville For more information about Lakeshore Educational & Counseling Services, please visit our website at 9