Health Chapter 4: Sleep

How much of general population is affected by sleep walking ?

1-15%

What four factors are associated with weight and sleep

1. Altering of glucose metabolism so that the body does not metabolize food effectively 2. Hormone imbalance involving gherlin and leptin 3. Less time in REM sleep 4. Increased production of cortisol

Clinical symptoms of insomnia

1. Taking longer than 30 minutes to fall asleep, 2. experiencing 5 or more awakenings per night, 3. sleeping less than a total of 6 1/2 hours as a result of these awakenings, 4. experiencing less than 15 minutes of deep/slow-wave sleep

How much of our lives do we spend sleeping?

1/3

Women who slept less than 6 hours were what percent more likely to gain weight?

32%

According to the National Sleep Foundation, how many Americans suffer from sleep disorders?

40 million

About how much of the US population suffers from sleep apnea?

40%

Sleep Apnea

A condition characterized by periods of non breathing during sleep

Melatonin

A hormone that increases relaxation and sleepiness

Sleep

A period of rest and recovery from the demands of wakefulness

What are some emotional effects of sleep deprivation?

Heightened irritability, lowered anger threshold, frustration, nervousness, and difficulty handling stress

REM Rebound Effect

Increase in the length and frequency of REM sleep

Rebound Insomnia

Insomnia that occurs after a person stops taking sleep medication and is even worse

What are common sleep disorders that affect college students?

Insomnia, sleep apnea, sleep walking, and nocturnal eating disorders

Sleep Deprivation

Lack of sufficient time asleep

Sleep dependent memory process

The strengthening of neuron links between two areas

Obstructive Sleep Apnea

Upper airway is blocked during sleep

Sleep Related Eating Disorder

When a person rises from bed during the night and eats and drinks while asleep

Sleep Walking Dissorder

When a person rises out of an apparently deep sleep and acts as if awake

Sleep Latency

Amount of time it takes a person to fall asleep

Who is at higher risk of obesity?

Adults who sleep less than 7 hours at night

Circadian Rythm

An internal daily cycle of waking and sleeping

REM Sleep

Begins 70-90 minutes after falling asleep. Breathing and heart rate increase. Expertise first dream

What is the ideal bedroom temperature?

Between 62-65 degrees F

Stage 3 of NRem

Blood pressure drops, heart rate and respiration slow, blood supply to brain is minimized.

Stage 2 of NRem

Brain activity slows and you stop moving. Lasts about 10-20 minutes

Central Sleep Apnea

Brain fails to regulate the diaphragm and other breathing mechanisms correctly

Micro Sleep

Brief episodes of sleep lasting a few seconds at a time

Night Eating Syndrome

Condition in which a person eats excessively during the night while awake

Stage 4 of NRem

Deep sleep

Insomnia

Difficulty falling or staying asleep

People who chronically sleep less than 6 hours a night are at higher risk of what?

Heart disease, stroke, and high blood pressure

Stage 1 of NRem

Heart rate slows breathing becomes shallow, half awake state

Short Sleep

Sleeping less than 7 hours-increases the risk for negative health outcomes in both men and women

Long Sleep

Sleeping more than 10 hours-has not been found to have negative outcomes

What can cause insomnia?

Stress, anxiety, medical problems, poor sleep environment, noisy or restless partners

NRem Sleep

Takes up 75% of sleep. Has 4 stages

Sleep Debt

The difference between the amount of sleep attained and the amount needed