Sleep: Renewal and Restoration Chapter Five Sleep: Renewal and Restoration

Did You Know? 40 million Americans report that they have a chronic sleep problem and another 20 to 30 million report intermittent sleep problems Sleep deprivation and sleep disorders cost Americans an estimated $100 billion per year in lost productivity, medical expenses, sick leave, and property and environmental damage We spend about 1/3 of our lives sleeping

What is Sleep? Sleep is a period of rest and recovery from the demands of wakefulness Can be described as a state of unconsciousness or partial consciousness from which a person can be roused by stimulation Experienced by all mammals and birds

The Health Effects of Sleep? Research indicates that getting adequate sleep is critical to maintaining good health Restoration and growth take place during the deepest stages of sleep A lack of sleep can lead to a breakdown in the body’s health-promoting processes

What’s happening while you sleep? Proteins and hormones that repair organs and organ systems are released Blood supply is increased to muscles Body temperature is lowered to conserve energy Metabolic activity is slowed to aid tissue growth and repair Growth hormones are secreted that stimulate the growth and repair of the body’s tissues and helps to prevent certain types of cancer Natural immune system moderators increase during deep sleep to promote the resistance to viral infections

Sleep Deprivation Sleep deprivation is the lack of sufficient time asleep; a condition that impairs physical, emotional, and cognitive functioning A primary symptom of sleep deprivation is daytime drowsiness Sleep debt is the difference between the amount of sleep obtained and the amount sleep needed to maintain alertness during the daytime

What Makes You Sleep? Circadian Rhythms: daily 24-hour cycles of physiological and behavioral functioning Circadian Rhythms are primarily maintained by the suprachiasmatic nuclei (SCN) SCN act as an internal “biological clock” by controlling body temperature and levels of alertness and activity SCN also signals the pineal gland to release melatonin and signals the pituitary gland to release growth hormones during sleep Melatonin is a hormone that increases relaxation and sleepiness See Figure 6.1 on Brain Structures involved in Sleep

The Structure of Sleep The brain cycles into two main states of sleep Non-rapid eye movement (NREM) Rapid eye movement (REM) 4 stages of NREM sleep Stage 1 (light sleep of alpha/theta waves) Stage 2 (slower theta waves/sleep spindles) Stage 3 (slow wave sleep of theta/delta waves) Stage 4 (entering deep sleep mode) Rapid Eye Movement (REM) sleep Dream stage (noticeable eye movements)

REM Sleep and the Brain REM sleep appears to give the brain the opportunity to file ideas and thoughts into memory Scientists also believe that novel ideas and creativity are more likely to flourish during REM Insufficient REM sleep may impair memory and the ability to learn new skills REM rebound effect demonstrates the importance of REM sleep to the brain

Gender Differences in Sleep Gender differences show up in sleep as early as 6 months of age Women tend to have more slow-wave sleep (NREM stage 3-4) compared to men Women experience more insomnia than men Men tend to have more REM periods than women Men experience a decline in slow-wave sleep earlier and more rapidly than women

Sleep Disorders Parasomnias Dyssomnias Sleepwalking Disorder Insomnia Nocturnal Eating Disorder Nightmare Disorder Sleep terror Disorder REM Behavior Disorder Teeth grinding (bruxism) Dyssomnias Insomnia Sleep apnea Narcolepsy Restless Legs Syndrome Hypersomnia Circadian Rhythm sleep disorder

How to Get a Good Night’s Sleep Maintain a Regular Sleep Schedule Create a Sleep-Friendly Environment Avoid Caffeine, Nicotine, and Alcohol Get Regular Exercise but Not Close to Bedtime Manage Stress Establish Relaxing Bedtime Rituals Avoid Eating Too Close to Bedtime Be Smart About Napping Consider Your Bed Partner Use Prescription Medications Try Over-the-Counter Medications Complementary and Alternative Products or Approaches

Sleep: Renewal and Restoration Chapter Five Sleep: Renewal and Restoration