1. 1

2. Sleep Lecture Outline 1.Why and how we sleep 2.How should we sleep and how do we actually sleep 3.Sleep disorders 4.What happens if we sleep poorly 5.Chemicals that make you sleep or stay awake 6.Ways to sleep well 7.Radiolab - Sleep 2

3. Why we sleep  Rest and recovery  Memory and problem solving  Not certain, but MUST be important  Strong natural selective force for those who sleep less 3

4. How we sleep  Four stages of sleep  Two types of sleep  REM sleep: Rapid Eye Movement sleep  NREM sleep: Non-Rapid Eye movement sleep  Typical night’s sleep  cycles in and out of REM and…  up and down the stages 4

5. Four Stages of Sleep  Stage 1: Transitional sleep  Lasts 10sec-10min  Light sleep, slowing pulse and breathing, often imagery  Stage 2: Beginning of true sleep  Lasts 10-20min  Slowing brain activity, stop moving, no consciousness of external environment  Stages 3-4: Deep sleep (lasts 20-40min)  Drop in blood pressure, heart/respiration slows even more, occurs most in first 1/3 of night 5

6. 6

7. REM sleep  Begins 70-90 min after sleep  Usually lasts 1-10 min  Noticeable eye movements  Most dreams occur during REM  Brain is very active but body is under REM sleep paralysis  Paradoxical sleep  Time that brain files long-term memory  Learn physical and/or cognitive skills  Solve problems with novel organization of memories 7

8. 8

9. REM sleep anecdotes  Friedrich August Kekule von Stradonitz  1865 - Theorized structure of benzene after dreaming of a snake biting its own tail  Paul McCartney from The Beatles  Discovered tune for “Yesterday” during a dream 9

10. How we should sleep  7-8 hours per night recommend  Regulated by circadian rhythm  Affected by light/day cycles  Dark, quite, comfortable environment  Determining right amount of sleep for you….  How long would I sleep if left to wake naturally?  Do I fall asleep as soon as I hit the pillow? (sleep latency: time it takes to fall asleep)  Do I feel sleepy during the day? 10

11. How we actually sleep  Age and sex  The older you are, the less deep sleep  During the week, women tend to get less sleep than they need; men tend to get more  Men have more REM periods 11

12. Sleeping disorders: Dyssomnias  Dyssomnias : disorders effecting timing, quality, and/or quantity of sleep  Insomnia - difficulty falling or staying awake  >30min to fall asleep, >5 awakenings per night, sleep <6.5 hours because of awakenings, <15 min of deep slow-wave sleep.  Sleep apnea - periods of not breathing during sleep  Narcolepsy - frequent “sleep attacks”  Restless legs syndrome - limb discomfort 12

13. Sleeping disorders: Parasomnias  Parasomnias: disorder involving disturbance of physiological functioning or behavior during sleep  Sleepwalking  Nocturnal Eating Disorder/night eating syndrome  Nightmare disorder  REM behavior disorder  Sexsomina 13

14. Sleeping Poorly  When not sleeping enough, sleep debt accumulates  Short-term effects  Drowsy, burning eyes, irritable, short attention, accident risk increases  If up for 19-24 hours, performance and alertness worse than if legally drunk  Long-term effects  Cardiovascular disease, Metabolic disorders, endocrine disorders, immunological disorder, respiratory disorders, mental health disorders, over- weightness/obesity 14

15.  Outline  Natural chemicals in our bodies  Chemicals in our diet that affect sleep  Supplements/naturopathic remedies  Prescription and over-the-counter medication 15

16. Sleep chemicals in our body Light through Retina Neurological signal to SCN SCN regulates Pineal gland to releases melatonin (powered by serotonin) and … Pituitary gland (releases growth hormone) 16

17. Chemicals in our diet that affect sleep : Alcohol  Cons (in regards to sleep):  Wears off quickly  Rebound effect -> early waking  Reduces REM sleep  Increased dreams/nightmares, headaches, heart rate, sweating  Relaxes muscles -> sleep apnea  Can cause acid reflux  Diuretic  Pros:  Tastes good  Social activity  Sedative 17

18. Chemicals in our diet that affect sleep: Caffeine  Pros:  Delicious  Heightens alertness and reactions, temporarily  Cons:  Cortical stimulant  Decrease in REM sleep  Long metabolic half-life (6 hours)  Diuretic  Positive feedback loop: poor sleep -> more caffeine -> poor sleep -> more caffeine  Recommendation is to consume < 300mg of caffeine per day  Appx 2 cups of 8oz (short) drip coffee  If sleep issues, try cutting out completely 18

19. Chemicals in our diet that affect sleep  Nicotine  Pros:  Relaxant in low doses  Cons:  CV disease, lung disease, etc  In high doses, stimulant  Marijuana (THC)  Pros:  Relaxant (for most)  Cons:  Decreases REM sleep  Return to normal pattern takes 1 week (long half life)  Anxiety for some! 19

20. Supplements/naturopathic remedies  Common products  Valerian  Hops  Melatonin  Jasmine and lavender aromatherapy  Pros:  An alternative to other methods that just might work!  Cons:  Effectiveness is debatable For CAM products: Safety, effectiveness, cost, trial 20

21. Rx and OTC medications  Over-the-counter  For sleep: benadryl (Antihistamines, Tylenol PM TM )  For being awake: Ephedrine, Caffeine Pills  Prescriptions  Zolpidem (Ambien TM ),  Eszopiclone (Lunestra TM )  Pros: Usually works for intended purpose  Cons: side effects, dependency 21

22. Ways to sleep well  Sleep routine  Consistent bed time/wake time  Calm-down period before sleep  Reading, calming music, low light  TV/Computer screens not w/in 1 hour  Sleep environment  Quite, dark, comfortable, not too hot or cool  Ear plugs, white noise, sleep mask  Sleep partner behaviors 22

23. Ways to sleep well  Other behaviors  Avoid eating w/in 3 hours of bed  Avoid caffeine, nicotine, excessive alcohol before sleep  Nap carefully: 15-45 min  Exercise - but not w/in 5 or 6 hours of bed  Manage anxieties and stress  Journal/planner  Exercise during day  Relaxation routines 23