Chapter 4: Improving Your Sleep

Sleep Deprivation

- A condition that occurs when sleep is insufficient - Large differences in sleep deprivation also exist by age, with the middle-aged adults reporting the most sleep deprivation and the 18 to 24 year old and 65+ age groups getting the most sleep

Restless leg syndrome

- A neurological disorder characterized by an overwhelming urge to move the legs when they are at rest.

Non-REM (NREM) Sleep

- A period of restful sleep dominated by slow brain waves; during non-REM sleep, rapid eye movement is rare.

Parts of the Brain Involved in Sleep Pituitary Gland

- After being stimulated by the hypothalamus, the pituitary gland releases human growth hormone, signaling the body to repair worn tissue.

Parasomnias

- All of the abnormal things that disrupt sleep, not including some of the major problems such as sleep apnea.

The Nightly Sleep Cycle

- As the number of hours you sleep increases, your brain spends more and more time in REM sleep. Thus, sleeping for too few house could mean you're depriving yourself of essential REM sleep.

Proven Strategies for a Good Night's Sleep 1-2 hours before bed

- Create a bedtime ritual - Straighten up your room - Designate a "last call" for checks of texts, email, and social media. - Let your friends know that after a certain time, you are "checked out" - Put your papers and assigned readings away for the night - If you need to do something, meditate, read a book, turn on some soft music and "quiet" your body. - No alcohol or caffeine

Getting a Good Night's Sleep 0-1 hours before bed

- Decompress - Take a warm shower or bath - Read a chapter or two from a favorite book - Listen to a meditation tape or an app like Headspace, Calm, Relax Melodies - Nestle in - Make this YOUR time

Getting a Good Night's Sleep Bedtime

- Dim the lights. - Put on soft music - Practice mindfulness meditation - Focus your surroundings, your breathing - Block out thoughts of work to be done, relationship issues, finances, or other worries. - Relax, sleep

Somnolence

- Drowsiness, sluggishness, and lack of mental alertness that can affect your daily performance and lead to life-threatening sleepiness while driving

Parts of the Brain Involved in Sleep Pineal Body

- Responsible for releasing the drowsiness inducing hormone called melatonin as light dims and the sun goes down. During the day, the pineal body is inactive and you remain awake.

Getting a Good Night's Sleep Overview

- Staying active, paying attention to your sleep environment, improving your sleep hygiene, and avoiding emotional upset as well as food or drink before going to bed are all important to getting a good night's sleep. - Practicing mindfulness meditation, and other mindfulness strategies can help ensure restful sleep.

Circadian Rhythm

- The 24 cycle by which you are accustomed to going to sleep, waking up, and performing habitual behaviors.

Parts of the Brain Involved in Sleep Hypothalamus

- With parts that function as your body's clock, regulating your circadian rhythm, the hypothalamus stimulated the pineal body to secrete melatonin.

Sleep Study

A clinical assessment of sleep in which the patient is monitored while spending the night in a sleep disorders center.

Insomnia

A disorder characterized by difficulty in falling asleep quickly, frequent arousals during sleep, or early morning awakening.

Excessive daytime sleepiness

A disorder characterized by unusual patterns of falling asleep during normal waking hours

The Processes of Sleep

Explain the process of sleep, including the two-stage model, circadian rhythm, and sleep-wake cycle, as well as how they work and their importance for restful sleep.

The Importance of Sleep

Explain why we don't get enough sleep and what happens when we don't get enough sleep, including potential physical, emotional, social, and safety threats to health.

Getting a Good Night's Sleep

Explore ways to improve your sleep through changing daily habits, modifying your environment, avoiding sleep disruptors, adopting mindfulness sleep strategies, and using other sound hygiene practices.

Sleepiness in America Overview

Sleep deprivation, or insufficient sleep, is a major problem in America, affecting as many as 70 million adults, resulting in major problems with excessive daytime sleepiness and increased risks of drowsy-driving accidents.

Narcolepsy

A neurological disorder that causes people to fall asleep involuntarily during the day.

REM Sleep

A period of sleep characterized by brain-wave activity similar to that seen in wakefulness in which rapid eye movement and dreaming occur.

Sleep disorders

Any medical disorders that have a negative effect on sleep patterns.

Nocturia

Frequent urination at night caused by an overactive bladder

Proven Strategies for a Good Night's Sleep Pre-Planning

How much sleep do YOU need to function at your best? - If you need 7 hours, when do you have to get to bed and fall asleep to get that many hours of sleep?

Sleep Disorders Overview

Sleep disorders, also known as somnipathies or dyssomnias, are any medical disorders that have a negative effect on sleep patterns. - Although there are many sleep disorders, insomnia, sleep apnea, restless leg syndrome, and narcolepsy are among the most prevalent, with varying symptoms, causes, prevention, and treatment options.

The Importance of Sleep Overview

Sleep serves as a mental and physical restorer, helps conserve energy, reduces risks of CVD and other chronic ailments, enhances immune functioning, aids in healthy metabolism and neurological functioning, improves motor tasks, helps calm emotional responses, and helps manage stress.

Sleep Apnea

A disorder in which breathing is briefly and repeatedly interrupted during sleep.

Cognitive Behavioral Therapy for Insomnia (CBT-I)

A form of therapy that helps people better understand the thoughts and feelings that influence their behaviors and focus on changing habits that disrupt sleep

Sleep Disorders

Describe some of the common sleep disorders, including risk factors and what can be done to prevent or treat them.

Parts of the Brain Involved with Sleep Retina

Light travels through the retina and triggers the regulation of melatonin, slowing its production in daylight and encouraging it in darkness, helping to regulate the sleep cycle.

Sleep Hygiene

The wide range of practices that can help you manage and create a systematic approach leading to normal, quality nighttime sleep and full daytime alertness.

Sleep inertia

- A state characterized by cognitive impairment, grogginess, and disorientation that is experienced upon rising from short sleep or an overly long nap.

Effects of Short Term and Chronic Sleep Loss

- Even one or two nights or less than the recommended amount of sleep can have a major effect on your performance, affect your relations/interactions with others, and have a major impact on your overall physical and mental health. - Increases in high speed train crashes in recent year have led to investigations of mental alertness/sleep deficits.

Proven Strategies for a Good Night's Sleep If you continue to have issues... Insomnia or Sleep Deprivation

- Get one of the many sleep apps that are avialalble on smartphones, bedside monitors and wearable watches and devices. --Access your sleep quality. - If you need help, see someone who specializes in sleep issues or ask for a referral at your counseling or student help center.

Parts of the Brain Involved in Sleep

- Hypothalamus - Retina - Pituitary Gland - Pineal Body - Pons

Continuous Positive Airway Pressure (CPAP) Device

- People with sleep apnea can get a better night's sleep by wearing a CPAP device. - A gentle stream of air flows continuously into the nose through a tube connected to a mask. - This steady stream of air helps keep the airway open.

Proven Strategies for a Good Night's Sleep

- Pre-planning - The afternoon and 2-3 hours before sleep - 1-2 hours before bed - 0-1 hours before bed - Bedtime - 15-20 minutes later

Melatonin

A hormone that affects sleep cycles, increasing drowsiness.

Getting A Good Night's Sleep: Key Concept

Caffeine promotes alertness by blocking the neurotransmitter adenosine in your brain - a useful thing when you are studying, but a potential problem when you are trying to sleep.

Sleepiness in America

Describe the problem of sleep deprivation in the United States, including the unique challenges of sleep deprivation on campus.

Getting a Good Night's Sleep 15-20 minutes later

Don't lie in bed awake - If you can't get to sleep, do something else, like read or listen to music, until you feel tired. - When you start to feel sleepy, get back into bed. - Remember that your bed is for sleeping, not doing homework or watching TV.

Proven Strategies for a Good Night's Sleep: The afternoon and 2-3 hours before sleep

Plan to eat dinner at least 3-4 hours before bed - New research indicates that the best time to exercise is in the late afternoon for most; however, younger adults can exercise until an hour or so before bed without any apparent problems - If in doubt, try a quiet walk or yoga

Sleep Debt

The difference between the number of hours of sleep an individual needed in a given time period and the number of hours he or she actually slept.

Parts of the Brain Involved in Sleep Pons

The pons, one of the smallest areas of the brain, is a major message transmitter, and is responsible for much of what happens in our sleep-wake cycle. Unless disrupted, the pons helps you enter REM sleep and keeps you down and out, with muscles essentially immobilized.

The Process of Sleep: Overview

The sleep cycle, known as the circadian rhythm, is regulated by a biological clock that coordinates the activity of nerve cells, proteins, and genes. - Melatonin is the hormone that regulates the sleep cycle. REM and NREM sleep occur throughout the night. - NREM sleep is slow wave, restful sleep; REM sleep mimics waking states. How much sleep you need depends on your age throughout the lifespan.

Sleep Disorders: Key Concept

There are more than 100 different sleep disorders affecting over 70 million Americans. - Two of the key disorders are sleep apnea, which typically requires a sleep study for a definitive diagnosis, and restless leg syndrome.