sleep health
TRANSCRIPT
健康與科技 : 以睡眠為例
蕭富仁
Sleeping and Waking• 猜猜看?那件事我們大約每天花 8 個小時,每週 56 小時,每月 224
小時,每年 2,688 個小時,來從事這項活動?• 王子望著沈睡中的公主,忍不住地親了公主一下;就在那時侯沈睡一
百年的公主竟醒過來了!
What Is Sleep?
• Sleep is biologically regulated• Circadian rhythms• Melatonin secretion linked to light-dark cycles• Some adults report needing 7-9 hours a night• 70-year-old “Miss M.” gets by on one hour per
night!
Sleep Is an Altered State of Consciousness
• Sleep: Awareness of the outside world is turned off (mostly)
• So why don’t we fall out of bed? • EEG: The brain is active in sleep
Stages of Sleep
• Sleep is not an “on-off” event• Sleep stages• Historically: 5 distinct stages• Currently: Stages 3 & 4 are now joined
REM Sleep
• The sleep cycle reverses after about 90 minutes
• Enter REM (paradoxical) stage• Most dreaming occurs in REM sleep• Amount of time spent in REM increases • Cycle through this pattern around 5 times per
night
Infant Sleep Patterns• Infant mammals show a large percentage of REM sleep• In human, 50% of sleep in the first 2 weeks of life is REM sleep
(premature infants: up to 80%)• Human infants can move directly from an awake state to REM sleep, by
about 4 months of age, REM sleep is entered through a period of SWS• REM sleep of infants is quite active: 可能與腦部神經之刺激與發育有關
睡眠與年齡• 隨著人老化,睡眠的型態也跟著改變。嬰兒的睡眠時間
較長,而且其快速動眼期也比大孩子和成人來的高。• 例如:新生嬰兒每天大約睡 16 小時,其中有一半的
時間是在快速動眼期。老年人 (50-85 歲 ) 每天只睡5.75-6 小時,其中 13.8-15% 的時間是快速動眼期。
Pattern of Sleep in Elderly Persons• 貓空夜未眠!• A decline of total amount of sleep• Increase in the number of awakening during a night• Lack of sleep or insomnia (失眠)• Dramatic progressive decline is in stage 3 and 4 sleep (by age 90,
stages 3 and 4 has disappeared, causing sleep dissatisfaction)
Young adult Elderly person
How I hate to get out of bed in the morning!
Sleep Is an Adaptive Behavior
• Sleep serves important biological purposes:– Restoration– Circadian rhythms– Facilitation of learning
Restoration and Sleep Deprivation
• Restorative Theory: Sleep allows the body to rest and repair itself
• The evidence:– Sleep increases after strenuous physical activity– Growth hormones secreted in sleep– Replenishes the brain’s energy stores – Strengthens the immune system
Restoration and Sleep Deprivation
Effects of sleep deprivation: • Mood problems (e.g., irritability)• Decrements in cognitive performance (e.g.,
attention and short-term memory lapses)• May compromise the immune system• Falling asleep for a few seconds to a minute
(microsleeps) can impair ability to perform critical tasks (e.g., driving)
Nap• 瞌睡
– 可愛小孩– 可愛小貓
• 瞌睡– 防瞌睡系統
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S2 SWS Wake
SSS
rat
ing
0
1
2
3
4
Before NapAfter Nap
*** *
: S2 vs. Wake, p < 0.001
S2 vs. SWS, p = 0.009
: SWS vs. Wake, p = 0.006
***
**
***
**
Nap on refreshment and memory
S2 SWS Wake
Incr
ease
in S
leep
ines
s
-2.0
-1.5
-1.0
-0.5
0.0
0.5
1.0
S2SWSWake
S2 vs. Wake, p < 0.001
S2 vs. SWS, p = 0.014
SWS vs. Wake, p = 0.002
*
**
S2 SWS Wake
Incr
ease
in W
ord
Pair
-2.5
-2.0
-1.5
-1.0
-0.5
0.0
0.5
1.0
1.5
S2SWSWake
: S2 vs.Wake, p = 0.005*
*
S2 SWS Wake
Incr
ease
in S
peed
(Se
q / T
rial
)
0
1
2
3
4
5
S2SWSWake
: S2 vs.Wake, p = 0.001*
*
MemoryRefreshment
Circadian Rhythms
Circadian rhythm theory: • Many creatures are quiet and inactive during
the night because darkness is the time when danger is highest
• Reduced risk of exposure to predators • Humans: Are adapted to sleep at night
because our early ancestors were more at risk in the dark
Facilitation of LearningSleep: Strengthens neural connections needed for learning
to occur• Research shows memory in participants who slept was
greater than those who didn’t (Drosopoulos, Schulze, Fischer, & Born, 2007)
• REM and slow-wave (stages 3 & 4) important for learning to take place
• Participants who completed a complex task and later dreamed about it subsequently performed better on the task than non-dreaming participants (Wamsley, Tucker, Payne, Benavides, & Stickgold, 2010)
• Students spend more time in REM during exam periods
preattentive scanning vs. focal attention(visual discrimination)
Visual discrimination learning requires sleep after learning
Maquet, Nature Neurosci., 3, 1235-6, 2000.Stickgold et al., Nature Neurosci., 3, 1237-8, 2000.
Two-stage improvement during sleep after learning
Gais et al., Nature Neurosci., 3, 1335-9, 2000.
Karni and Sagi, Nature, 365, 250-2, 1993.
Miller, Science, 315, 1360-1363, 2007.
EEGs during waking and sleep
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EEG ×2EOG ×1EMG ×1
Airflow ×1
ECG ×1Respiratory Bands ×2
SaO2 ×1
TI CC2430Time1 8051
ADC RAM
TI CC2430Time1 8051
ADC RAM
TI CC2430Time1 8051
ADC RAM
StoringMicro-SD Card
StoringMicro-SD Card
StoringMicro-SD Card
Block diagram
SpO2 × 1
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眼罩型睡眠記錄分析
People Dream while Sleeping
• Dreams: Products of an altered state of consciousness in which images and fantasies are confused with reality
REM Dreams and Non-REM Dreams
• REM dreams: More likely to be bizarre and include intense emotions, visual and auditory hallucinations, and uncritical acceptance of illogical events
• Non-REM dreams: Relatively dull (e.g., what
sweater should I wear?)
REM Dreams and Non-REM Dreams
Explanation: • Non-REM: General de-activation of many
brain regions• REM: Brain structures associated with
motivation, emotion, reward, vision are active; pre-frontal cortex is not
What Do Dreams Mean?Freud: Dreams contain hidden content that represents unconscious conflicts• Manifest content: The plot of a dream; the way the dream
is remembered• Latent content: What a dream symbolizes; the material
that is disguised in a dream to protect the dreams from confronting direct reality
• No scientific evidence that dreams represent hidden conflicts or for the special symbolic meaning of dream images
Activation-Synthesis Theory
The theory:• The brain tries to make sense of random brain
activity that occurs during sleep by synthesizing the activity with stored memories (Hobson et al., 2000)
• Emotion centers (limbic system) in the brain are active, which explains the intense emotions; frontal cortices are not active, which explains the uncritical acceptance of illogical events
Activation-Synthesis Theory
The critics: • Dreams are not as chaotic as the activation-
synthesis theory suggests (Domhoff, 2003)• Often similar to “everyday life” waking
experience
Evolved Threat-Rehearsal Theory• Thought question: Why do people often dream
about threatening events? • Answer: Perhaps dreams help us prepare to cope
with real waking events. • Dreams sometimes simulate threatening events
so that people can rehearse strategies for coping (Revonsuo, 2000)
• Dreams may have adaptive value if rehearsal helps us survive and reproduce
Sleep Disorders
• Insomnia: Difficulty falling or staying asleep[12-20% adults, female > male, elderly > young]
• Obstructive Sleep Apnea (OSA): Breathing may stop hundreds of times per night
• Narcolepsy: Sufferers unexpectedly fall asleep• REM Behavior Disorder: Sufferers act out their
dreams• Somnambulism: Sleep walking
Clinical Features of OSA
打鼾
白天嗜睡
無法熟睡
注意力不集中
晨醒頭痛夜間頻尿
性情改變
Obstructive sleep apnea and treatment
Obstructive sleep apnea and continuous positive airway pressure (CPAP)
insomnia 失眠症
• Most common sleep disorder• primary insomnia( 原發性失眠 ) >1 month secondary
insomnia ( 次發性失眠 ) --- about 80% ( heart and lung diseases, pain, anxiety, depression, sleep
apnea, restless legs syndrome)• PSG ---- R/O apnea, RLS• lifestyle changes, avoid substances, good bedtime habits
include, cognitive-behavioral therapy, medicines
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失眠治療的方式藥物治療
衛生署許可的藥物治療,常見的有 benzodiazepine (BZD) 、 non-BZD 用藥 ( 台灣一年吃下的安眠鎮靜藥丸超過 13 億顆,藥費超過 10 億元。藥物治療雖然能幫助入睡,但患者隔天的精神、活動力都大受影響,也易有藥物依賴的困擾。 )
off label use( 適應症外使用 ) 如鎮靜性抗鬱劑、抗癲癇劑、抗精神病劑、抗組織胺和褪黑激素可供使用
非藥物治療包含了認知和行為方面的治療,方法有:刺激控制治療法 ( stimulus control instructions )睡眠限制治療法 ( sleep restriction therapy)放鬆訓練 (relaxation trainings)生理回饋法 (biofeedback)認知治療 (cognitive therapy)光照治療 (light therapy)