1. Sleep: Renewal and Restoration
Chapter Five
Sleep: Renewal and Restoration

2. 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

3. 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

4. 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

5. 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

6. 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

7. 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

8. 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)

9. 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

10. 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

11. 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

12. 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

13. Sleep: Renewal and Restoration
Chapter Five
Sleep: Renewal and Restoration