1. Define sleep2. Identify the differences between REM and NREM3. Describe what takes place in the body during sleep4. Explain the different sleeping disorders.

Sleep

How many hours of sleep do you get a night?

Do you sleep with any electronics nearby?

Why is sleep important to you? How do you feel when you

haven’t gotten enough sleep?

The deep relaxation of the body and mind

Sleep is the body’s recovery period; damaged tissues are repaired.

Sleep gets you mentally and physically rejuvenated.

As you sleep your body and brain undergo changes that make up the sleep cycle.

Snoozing in class, shortens attention span, reduces motor skills, and brain power = BAD GRADES

SNOOZING AT THE WHEEL= CAR ACCIDENTS

Lowers coordination = DETRIMENTAL TO ATHLETES

Depression = COULD RESULT IN SUICIDE

Annoyed & Angry= FAMILY AND FRIEND PROBLEMS

Increased Cortisol Levels = INCREASED BLOOD PRESSURE AND WEIGHT.

Nonrapid Eye Movement (NREM)

Your eyes move very little and your body gradually reaches a state of deep relaxation. Stage one = Drowsiness.

Muscles start to relax and heartbeat slows.

Stage two =Light Sleep. Stage three = Deep Sleep.

Your muscles become more relaxed and your blood pressure drops.

Stage four- Deepest Sleep. Your body barely moves. People who exercise spend most of their sleep in stage four. Total relaxation.

Rapid Eye Movement (REM)

Rapid flickering of your eyes behind closed eyelids.

A very high level of brain activity

You dream in this stage

REM is 25% of your total sleeping time.

SLEEP STAGES SLEEP STAGES BEGIN WITH NREM BEGIN WITH NREM AND PROGRESS AND PROGRESS INTO REM, AND INTO REM, AND THEN CYCLE BACK THEN CYCLE BACK AND FORTH AND FORTH THROUGH ALL OF THROUGH ALL OF THE STAGES OF THE STAGES OF SLEEP.SLEEP.

Stages of Sleep

There are FIVE stages of sleep It is split up between two categories

REM (Rapid Eye Movement) NREM (Non-rapid Eye Movement)

One sleep cycle is around 90 minutes long

It usually occurs in this order – NREM 1, NREM 2, NREM 3, NREM 4, and

REM

Stages of Sleep

NREM Sleep Split into 4 stages:

NREM 1 is the first stage of sleep – and normally lasts for

a few minutes Experienced as you drift off to sleep May experience strange noises, lights or

sensations which are known as hypnogagic hallucinations

Also may experience random twitches – which wakes you as you fall asleep – known as hypnic jerks

Both hypnogagic hallucinations and hypnic jerks are harmless but startling

NREM 2 Second stage of sleep Characterized by a total loss of

consciousness You cease to be aware of your

surroundings as you fall into a deep, restorative sleep

NREM 3 – Is also known as a slow-wave sleep

or delta sleep Stage 3 and 4 was combined in

2004 Delta waves is a amplitude of brain

activity In stage 3 – delta waves were less

than 50% In this stage, parasomnias, such as

night terrors and sleep walking occur

NREM 4 – Known for slow wave sleep stage In stage 4 – delta waves were more than

50% This is a screen shot of a patient during Slow Wave Sleep (stage 3). The high amplitude EEG is highlighted in red. This screen shot represents a 30 second epoch (30 seconds of data).

REM The fifth stage Most important of all the stages because

that is when we dream In the first few sleep cycles the REM time

is short – only a few minutes But as the night goes on, you begin to

spend longer in REM (possibly 30 minutes)

REM

Babies spend most of their time sleeping in REM

But as we get older our time in REM state decreases

As an adult, you spend around 20-25% of your total sleep in REM

During REM sleep, your body causes the paralysis of the skeletal muscles – which is a good thing – because it stops you from acting out your dreams in real life

REM

REM can lead to sleep paralysis – which is when you are aware and conscious – but your body is paralyzed

This is an episode in which a person is usually transitioning from wake to sleep or sleep to wake and they find that they can not move Characterized by hallucinations,

vibrations, loud ringing, pressure on the chest or choking sensations

Hypnogram showing sleep cycles from midnight to 6.30 am, with deep sleep early on. There is more REM (marked red) before waking.

Comparison of Physiological Changes

Physiological Process During NREM During REM brain activity decreases from wakefulness increases in motor and sensory

areas, while other areas are similar to NREM

heart rate slows from wakefulness increases and varies compared with NREM

blood pressure decreases from wakefulness increases (up to 30 percent) and varies from NREM

blood flow to brain does not change from wakefulness in most regions

increases by 50 to 200 percent from NREM, depending on brain region

respiration decreases from wakefulness increases and varies from NREM, but may show brief stoppages (apnea); coughing suppressed

airway resistance increases from wakefulness increases and varies from wakefulness

body temperature is regulated at lower set point than wakefulness; shivering initiated at lower temperature than during wakefulness

is not regulated; no shivering or sweating; temperature drifts toward that of the local environment

sexual arousal occurs infrequently increases from NREM (in both males and females)

A typical hypnogram from a young, healthy adult. Light-gray areas represent non–rapid eye movement (NREM) sleep.

Most high school students average 6 hours a night.

Most high School students really need 8-9 hours a night.

The hours of sleep you miss add up.

The Average American is carrying around 30-40 hour sleep deprivation.

1. Establish a regular sleep pattern!

2. Exercise regularly!3. Do something relaxing

before bedtime!4. Do not eat heavy before

bedtime!5. Avoid caffeine before

bedtime!6. Avoid Mood altering drugs

like marijuana and alcohol7. Do not rely on sleep

altering medications8. Change your environment

Difficulty falling asleep and staying asleep.

Major cause of stress Causes might include:

illness, medication, jet lag, pain, environmental noise.

43% of adults are affected a few nights a week.

Sleep Disorders

Parasomnias Parasomnia is a broad term used to describe

various uncommon disruptive sleep-related disorders. They are intense, infrequent physical acts that occur during sleep. Some common parasomnias include sleepwalking, sleep talking, sleep terrors, nightmares, and teethgrinding.

Hypersomnia Hypersomnia refers to either excessive

sleepiness during the day or extended, overly long periods of nighttime sleep. Other words that are synonymous with hypersomnia are excessive daytime sleepiness (EDS), excessive sleepiness, or somnolence.

Sleep Disorders

Jet-lag syndrome Jet lag is a condition marked by fatigue,

insomnia, and irritability that is caused by air travel through changing time zones. It alters your sleep pattern—sleepiness during the day, and insomnia during the night.

Limit-setting Sleep Disorder primarily a childhood issue, it is with

inadequate enforcement of bedtimes by a caretaker, with the patient than stalling or refusing to go to bed at a time that is conducive to good health

When breathing stops for short periods of time during sleep and then resumes.

This can happen 300- 500 times a night without the individual being aware of it.

It is characterized by loud snoring

Causes Include: enlarged tonsils, chronic nasal congestion,deviated nasal septum.

Affects more than 12 million Americans.

When a person falls asleep for short periods of time without warning.

These sudden sleep attacks may occur during any type of activity at any time of the day.

Ex. Dad crossing @ stop sign

Affects 300,000 Americans

Physical obstruction of the flow of air through the mouth and nose.

Clogged nasal passage

45% of adults snore occasionally, while 25% are considered habitual snorers.

Tends to run in families

Causes include:Stress, Change in Environment, Exhaustion.

1. Sitting and reading 1. Sitting and reading never (0) slight (1) moderate (2) high(3)

2.Watching TV2.Watching TVnever (0) slight (1) moderate (2) high(3)

3. Sitting, in an inactive place (theater, school, meeting)3. Sitting, in an inactive place (theater, school, meeting)never (0) slight (1) moderate (2) high(3)

4. As a passenger in a car for an hour without a break4. As a passenger in a car for an hour without a breaknever (0) slight (1) moderate (2) high(3)

5. Lying down to rest in the afternoon5. Lying down to rest in the afternoonnever (0) slight (1) moderate (2) high(3)

6. Sitting and talking to someone on the phone6. Sitting and talking to someone on the phonenever (0) slight (1) moderate (2) high(3)

7. Sitting quietly after lunch7. Sitting quietly after lunchnever (0) slight (1) moderate (2) high(3)

8. In a car while stopped for a few minutes in traffic8. In a car while stopped for a few minutes in trafficnever (0) slight (1) moderate (2) high(3)

MEASURING YOUR SLEEP DEBT.

How likely are you to doze off or fall asleep in the afternoon during the

following situations?

0-5: EXCELLENTKeep up the good work!

6-11: OKNot too bad, but try and go to bed ½ hour earlier. You will be surprised what that will do.

12-17:WARNINGYou are about to enter the Danger Zone. Catch up on those zzz’ s. A good night’s sleep is essential for good health.

18+ :DANGERYou have entered the danger zone. You are running on empty. Take a sleep vacation before you get sick!