{ SLEEP and why we need it!

Answer true or false to the 12 questions on your worksheet

 1. False Although the body rests, the brain remains very active. As the text will indicate, the brain repairs and reorganizes itself and consolidates memories. The activity prepares us for alertness and peak functioning the next day.  2. True. Sleep need seems to be biological. Clearly, children need more sleep than adults. Although most adults need eight hours to function at their best, our individual needs seem genetically determined. (How do you determine what is your sleep need? On a night you are not exhausted, try sleeping until you wake up on your own. If you feel rested, the length of time you slept provides a fairly accurate measure.) Answers

3. False. When you feel bored, you may notice you are sleepy. However, boredom, like a warm or dark room, does not cause sleepiness. Rather, it merely reveals it. 4. True. Sleep seems as necessary to good health as food and water, because sleep is an active process that contributes to health and alertness. Without it, our body builds up a sleep debt. Rest is no substitute.

5. False. Snoring may signal the presence of sleep apnea that can be a life-threatening disorder. 6. True. Every person dreams every night. There is, of course, great variation in how much of our dreams we remember. 7. False. Sleep need remains unchanged throughout adulthood. Although older people may wake more frequently and sleep less, their sleep need is no less than during young adulthood.

8. True. Researchers have asked thousands of respondents if they are sleepy, only to be told “no” jus before the respondents fall asleep. Studies suggest that people are not good judges of whether or why they are sleepy. When driving, one should not assume that he or she can tough it out. 9. False. The only short-term solution is to pull over and take a short nap or have a caffeinated drink. The better solution is prevention. Start out only after a good night’s sleep. Loud radios fail to keep sleepy drivers alert. 10. False. Although stress may be an important reason for occasional insomnia, chronic sleep disorders have diverse causes.

11. True. 11. True. We have a circadian, or 24-hour rhythm. This rhythm, which determines when we feel sleepy and when we feel alert, is set by light and dark cycles. When we travel across time zones, the light and dark cycles change and our circadian rhythm adjusts. For those working a night shift, the light and dark cycle does not change, so the rhythm does not adjust. Regardless, we are most likely to feel sleepy between midnight and 6 A.M. No matter how long you work a night shift, sleeping during the day remains a challenge. Shift workers in particular should avoid caffeine during the last half of the day, block out noise and light at bedtime, and stay away from alcohol and alerting activities before bedtime. 12. False. Sleep disorders do not disappear without treatment. Treatment may be behavioral (e.g., avoiding alcohol before bedtime and losing weight for victims of sleep apnea), pharmaceutical, surgical, or some combination. Allowing a sleep disorder to go untreated worsens the quality of life and can even lead to accident and death.

 How is sleep a biological cycle?  Look up circadian rhythm and 90 minute cycle on page 226 #2: Biological Cycles

 Regular bodily rhythms that occur on a 24 hour cycle  Examples: temperature and wakefulness Circadian Rhythm

 We cycle through the four sleep stages in 90 minutes  As the night goes on, the stages shift somewhat  (As we age, our stages also shift) 90 minute cycle

 Fill out the chart on your worksheet with key information about each sleep stage  Use pages Stages of Sleep

 Awake – alpha waves  REM – let’s come back to this  NREM 1 – 5 min ; hallucinations, floating or falling  NREM 2 – spindles, definitely asleep  NREM 3 – deep delta waves, hard to wake up

90 minute cycle

 Rapid Eye Movement  Dreams  Genital Arousal  Heartbeat and breathing are rapid  “Paradoxical sleep” – muscles are relaxed yet brain is active REM

 vk vk vk  Watch from minute 6 through 12 Video Clip

Recap!

 1. Delta waves occur during this sleep stage:  A. NREM1  B. NREM2  C. NREM3  D. REM Questions

 2. Spindles occur during this sleep stage:  A. NREM1  B. NREM2  C. NREM3  D. REM

 3. Eye movement occurs during this sleep stage:  A. NREM1  B. NREM2  C. NREM3  D. REM

 4. Hallucinations occur during this sleep stage:  A. NREM1  B. NREM2  C. NREM3  D. REM

5555. Body paralysis occurs during this sleep stage: AAAA. NREM1 BBBB. NREM2 CCCC. NREM3 DDDD. REM

6666. Sleepwalking occurs during this sleep stage: AAAA. NREM1 BBBB. NREM2 CCCC. NREM3 DDDD. REM

 Why do we need sleep? Sleep Theories

Fill out the worksheet using pgs

 Why do we need sleep?  Four Theories:  1. Sleep Protects  2. Sleep Recuperates  3. Sleep Restores Memories  4. Sleep Feeds Creative Thought  5. Sleep and Growth Sleep Theories

 Evolutionary?  Protects us from dangers at night 1. Sleep Protects

 Restores and repairs brain tissue  Unused connections weaken & used connections strengthen 2. Sleep Recuperates

 Tasks are recalled better after a night’s sleep than after several hours awake  Get sleep before big tests! 3. Sleep Helps Memory

 People solve problems better after good sleep  Dreams have inspired literary, artistic, and scientific achievements 4. Sleep Feeds Creativity

 The pituitary gland releases a growth hormone during sleep  Growth spurt and summers 5. Sleep Helps us Grow

 Answer the following questions Are you sleep deprived?

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 1. I need an alarm clock in order to wake up at the appropriate time  2. It’s a struggle for me to get out of bed in the morning  3. Weekday mornings I hit the snooze bar several times to get more sleep  4. I feel tired, irritable, and stressed out during the week  5. I have trouble concentrating and remembering

 6. I feel slow with critical thinking, problem solving, and being creative  7. I often fall asleep watching TV  8. I often fall asleep in boring meetings or lectures in warm rooms  9. I often fall asleep after heavy meals  10. I often fall asleep while relaxing after dinner

 11. I often fall asleep while relaxing after dinner  12. I often feel drowsy while driving  13. I often sleep extra hours on weekend mornings  14. I often need a nap to get through the day  15. I have dark circles around my eyes

Sleep Deprivation 1.Fatigue and subsequent death. 2.Impaired concentration. 3.Emotional irritability. 4.Depressed immune system. 5.Greater vulnerability.

Sleep Disorders

 Recurring problems in falling or staying asleep  10-15% of adults  All of us have trouble falling asleep sometimes  This is NOT insomnia  Don’t feel rested; fatigue, irritability, stress Sleep Disorders #1: Insomnia

Tips to get more sleep  1. Relax before bedtime, using dimmer light  2. Avoid caffeine after late afternoon, and avoid rich foods before bedtime.  3. Sleep on a regular schedule and avoid naps. Boosts daytime alertness  4. Exercise regularly but not in the late evening (late afternoon is best)  5. Reassure yourself that a temporary loss of sleep causes no great harm  6. Hide the clock face so you aren’t tempted to check it repeatedly  7. If nothing else works, aim for less sleep; go to bed later or get up earlier

 Uncontrollable sleep attacks  Affects 1 in 2000 people  Severe cases: May lapse directly into REM sleep, often at inopportune times  Usually lasts less than 5 minutes  Have found a neurological link between narcolepsy and a neurotransmitter – hypocretin  Skeeter the narcoleptic poodle:  #2: Narcolepsy

 Temporary cessations of breathing during sleep and repeated momentary awakenings  1 in 20 suffer from this  Usually overweight men  Decreased oxygen causes them to awake and snort in air  Can repeat more than 400 times a night  What can this do to your sleep cycle? #3: Sleep Apnea

 High arousal and an appearance of being terrified during the night  Target mostly children  Occur during NREM3 sleep  May sit up, walk, talk incoherently, heart rate and breathing doubles  Seldom remembered #4. Night terrors

 Children are most prone  What stage do you think it occurs in?  NREM3  Usually harmless and not recalled in the morning  As we grow older, NREM3 sleep diminishes and so do night terrors and sleepwalking #5. Sleepwalking (Somnambulism)

 Are they a sleep disorder?  What stage of sleep do they occur in?  REM sleep #6. Nightmares?

DREAMS

 Why do we dream?  Why are they crazy?  Why do they feel so real?  What does it mean if I dreamed of pink bunny rabbits? Dreams

In partners on poster