PSYC 374 Biological Psychology

1. PSYC 374 Biological Psychology Sleep and Biorhythms Lecture #8 Dean Owen, Ph.D., LPCC METU-NCC Spring 2014

2. This presentation has been created to assist in the mastery of the material contained in Chapter 6-7 of the text Foundations of Physiological Psychology by Neil R. Carlson All of the material contained in the presentation is drawn from the text. Lecture 5

3. 1. Review the fundamentals of sleep. Plan for the day 2. Review the various forms of sleep disturbance and their causes. 3. Review the concept of biorhythms and their function in modulating human behavior.

4. Sleep Something we will do for about 1/3 of our lives.

5. Sleep Characterized by: 1. reduced or absent consciousness, 2. relatively suspended sensory activity, 3. inactivity of nearly all voluntary muscles.

6. It is distinguished from quiet wakefulness by a decreased ability to react to stimuli, and is more easily reversible than being in hibernation or a coma. Sleep

7. Sleep is a heightened anabolic state, accentuating the growth and rejuvenation of the immune, nervous, skeletal and muscular systems. Metabolism is reduced only 5-10% during sleep….so, you are using energy at nearly the same rate as when you are awake…. Sleep

8. Stage I Sleep Levels Non Rapid Eye Movement (NREM) Stage II Stage III (And IV) Slow Wave Sleep REM Rapid Eye Movement http://www.youtube.com/watch?v=fNlp0UMqUtM

9. Awake Sleep Levels Characterized by full sensory responsiveness and both Alpha and Beta brain activity

10. Stage I Sleep Levels Characterized as a transition stage…between wakefulness and sleep…..Theta activity is present

11. Sleep Levels Stage 2 After about 10 minutes or so, sleep comes……..Theta activity slows and Sleep Spindles begin to appear.

12. Stage 3 (4) Sleep Levels The third level of NREM sleep (formerly called levels 3 & 4) is characterized by slow wave Delta activity

13. REM Sleep Levels Brain electrical activity Muscle activity Eye movement The final stage is REM (rapid eye movement)….Theta/Beta activity increased…muscular paralysis

14. NREM Slow Wave 60-70 minutes REM Sleep Levels 20-30 minutes NREM Slow Wave 60-70 minutes Normal sleep includes Slow Wave NREM and REM cycles of about 90 minutes in duration

15. Rapid eye movement sleep (aka “paradoxical sleep”) accounts for 20-25% total sleep time REM is usually identified by by: Rapid eye movements observable under the lid EEG patterns of increased frequency and saw-tooth waves Muscular paralysis which may protect individuals from extreme movement prompted by vivid dream scenes. REM Sleep

16. Circadian cycles

17. A circadian rhythm is the term given to a natural pattern of biological activity with a period of about 24 hours. These patterns are thought to be driven by a circadian clock and have been observed in fungi, plants, and animals. The study of “biological rhythms” has been given the name Chronobiology. These patterns are believed to be partly naturally encoded into each organism but also may be adjusted by external cues such as the presence of sunlight or work demands and schedules….. Circadian Rhythm

18. Timely prediction of seasonal periods of weather conditions, food availability or predator activity is crucial for survival of many species. Although not the only parameter, the changing length of the photoperiod ('daylength') is the most predictive environmental cue for the seasonal timing of physiology and behavior, most notably for timing of migration, hibernation and reproduction. Circadian Rhythm Source: Foster, R. & Kreitzman, L. (2005). The Rhythms of Life: The Biological Clocks That Control the Daily Lives of Every Living Thing. London: Profile Books. Ltd.

19. The influence of Circadian rhythms is present in the sleeping and feeding patterns of animals, including human beings. There are also clear patterns of core body temperature, brain wave activity, hormone production, cell regeneration and other biological activities. Circadian Rhythm

20. Circadian Rhythm

21. Photoperiodism, the physiological reaction of organisms to the length of day or night, is vital to both plants and animals, and the circadian system plays a role in the measurement and interpretation of day length. Circadian Rhythm

22. Circadian Rhythm

23. Circadian Rhythm

24. Humans Early research into circadian rhythms suggested that most people preferred a day closer to 25 hours when isolated from external stimuli like daylight and timekeeping. However, this research was faulty because it failed to shield the participants from artificial light. Although subjects were shielded from time cues (like clocks) and daylight, the researchers were not aware of the phase-delaying effects of indoor electric lights. Circadian Rhythm

25. Humans More recent research has shown that adults have a built-in day, which averages about 24 hours; indoor lighting does affect circadian rhythms; and most people attain their best-quality sleep during their chronotype-determined sleep periods. A study by Czeisler et al. at Harvard found the range for normal, healthy adults of all ages to be quite narrow: 24 hours and 11 minutes ± 16 minutes. The "clock" resets itself daily to the 24-hour cycle of the Earth's rotation. Circadian Rhythm http://www.youtube.com/watch?v=p4UxLpoNCxU

26. The classic phase markers for measuring the timing of a mammal's circadian rhythm are: melatonin secretion by the pineal gland core body temperature plasma level of cortisol Circadian Rhythm

27. For temperature studies, subjects must remain awake but calm and semi-reclined in near darkness while their rectal temperatures are taken continuously. The average human adult's temperature reaches its minimum at about 05:00 (5 a.m.), about two hours before habitual wake time, though variation is great among normal chronotypes. Melatonin is absent from the system or undetectably low during daytime. Its onset in dim light, dim-light melatonin onset (DLMO), at about 21:00 (9 p.m.) can be measured in the blood or the saliva. Its major metabolite can also be measured in morning urine. Both DLMO and the midpoint (in time) of the presence of the hormone in the blood or saliva have been used as circadian markers. However, newer research indicates that the melatonin offset may be the more reliable marker. Circadian Rhythm

28. Sleep Disorders

29. Sleep apnea is a serious sleep disorder that occurs when a person's breathing is interrupted during sleep. People with untreated sleep apnea stop breathing repeatedly during their sleep, sometimes hundreds of times. This means the brain -- and the rest of the body -- may not get enough oxygen.   There are two types of sleep apnea: Obstructive sleep apnea (OSA): The more common of the two forms of apnea, it is caused by a blockage of the airway, usually when the soft tissue in the back of the throat collapses during sleep. Central sleep apnea: Unlike OSA, the airway is not blocked, but the brain fails to signal the muscles to breathe due to instability in the respiratory control center. Sleep Disorders: Sleep Apnea

30. Sleep Apnea Sleep apnea can affect anyone at any age, even children. Risk factors for sleep apnea include: Being male, being overweight, being over age 40 Having a large neck size (17 inches or greater in men and 16 inches or greater in women) Having large tonsils, a large tongue, or a small jaw bone Having a family history of sleep apnea Gastroesophageal reflux, or GERD Nasal obstruction due to a deviated septum, allergies, or sinus problems Sleep Disorders

31. Sleep Apnea What Are the Effects of Sleep Apnea? If left untreated, sleep apnea can result in a growing number of health problems, including: High blood pressure Stroke Heart failure, irregular heart beats, and heart attacks Diabetes Depression Worsening of ADHD  In addition, untreated sleep apnea may be responsible for poor performance in everyday activities, such as at work and school, motor vehicle crashes, and academic underachievement in children and adolescents. Sleep Disorders

32. Insomnia Insomnia is a sleep disorder that is characterized by difficulty falling and/or staying asleep. People with insomnia have one or more of the following symptoms: Difficulty falling asleep Waking up often during the night and having trouble going back to sleep Waking up too early in the morning Feeling tired upon waking Sleep Disorders

33. Insomnia Types of Insomnia Primary insomnia: Primary insomnia means that a person is having sleep problems that are not directly associated with any other health condition or problem. Secondary insomnia: Secondary insomnia means that a person is having sleep problems because of something else, such as a health condition (like asthma, depression, arthritis, cancer, or heartburn); pain; medication they are taking; or a substance they are using (like alcohol). Sleep Disorders

34. Insomnia Insomnia also varies in how long it lasts and how often it occurs. It can be short-term (acute insomnia) or can last a long time (chronic insomnia). It can also come and go, with periods of time when a person has no sleep problems (episodic insomnia). Acute insomnia can last from one night to a few weeks. Insomnia is called chronic when a person has insomnia at least three nights a week for a month or longer. Episodic insomnia is often associated with periods of life change or situational stress. Sleep Disorders

35. Insomnia Causes of Insomnia Causes of acute insomnia can include: Significant life stress (job loss or change, death of a loved one, divorce, moving) Illness Emotional or physical discomfort Environmental factors like noise, light, or extreme temperatures (hot or cold) that interfere with sleep Some medications (for example those used to treat colds, allergies depression, high blood pressure, and asthma) may interfere with sleep Interferences in normal sleep schedule (jet lag or switching from a day to night shift, for example) Causes of chronic insomnia include: Depression and/or anxiety Chronic stress Pain or discomfort at night Sleep Disorders

36. Insomnia Symptoms of Insomnia 1. Sleepiness during the day 2. General fatigue 3. Irritability 4. Problems with concentration or memory Sleep Disorders

37. Insomnia Treatment for Insomnia Acute insomnia may not require treatment. Mild insomnia often can be prevented or cured by practicing good sleep habits. If your insomnia makes it hard for you to function during the day because you are sleepy and tired, your health care provider may prescribe sleeping pills for a limited time. Rapid onset, short-acting drugs can help you avoid effects such as drowsiness the following day. Avoid using over-the-counter sleeping pills for insomnia, because they may have undesired side effects and tend to lose their effectiveness over time. Treatment for chronic insomnia includes first treating any underlying conditions or health problems that are causing the insomnia. If insomnia continues, your health care provider may suggest behavioral therapy. Behavioral approaches help you to change behaviors that may worsen insomnia and to learn new behaviors to promote sleep. Techniques such as relaxation exercises, sleep restriction therapy, and reconditioning may be useful. Sleep Disorders

38. Restless Leg Syndrome (RLS) Restless legs syndrome (RLS) is a disorder of the part of the nervous system that affects the legs and causes an urge to move them. Because it usually interferes with sleep, it also is considered a sleep disorder. Restless legs syndrome (RLS)is a sleep disorder that causes an almost irresistible urge to move your legs (or arms). The urge to move occurs when you’re resting or lying down and is usually due to uncomfortable, tingly, aching, or creeping sensations. Common signs and symptoms of restless legs syndrome include: Uncomfortable sensations deep within the legs, accompanied by a strong urge to move them. The leg sensations are triggered by rest and get worse at night. The uncomfortable sensations temporarily get better when you move, stretch, or massage your legs. Repetitive cramping or jerking of the legs during sleep. Sleep Disorders

39. Narcolepsy Narcolepsy is a sleep disorder that involves excessive, uncontrollable daytime sleepiness. It is caused by a dysfunction of the brain mechanism that controls sleeping and waking. If you have narcolepsy, you may have “sleep attacks” while in the middle of talking, working, or even driving. Sleep Disorders

40. Narcolepsy Common signs and symptoms of narcolepsy include: Seeing or hearing things when you’re drowsy or starting to dream before you’re fully asleep. Suddenly feeling weak or losing control of your muscles when you’re laughing, angry, or experiencing other strong emotions. Dreaming right away after going to sleep or having intense dreams Feeling paralyzed and unable to move when you’re waking up or dozing off. Sleep Disorders http://www.youtube.com/watch?v=C0GyhVN-HwU

41. Circadian rhythm sleep disorders We all have an internal biological clock that regulates our 24-hour sleep-wake cycle, also known as our circadian rhythms. Light is the primary cue that influences circadian rhythms. When the sun comes up in the morning, the brain tells the body that it’s time to wake up. At night, when there is less light, your brain triggers the release of melatonin, a hormone that makes you sleepy. When your circadian rhythms are disrupted or thrown off, you may feel groggy, disoriented, and sleepy at inconvenient times. Circadian rhythms have been linked to a variety or sleeping problems and sleep disorders, including insomnia, jet lag, and shift work sleep difficulties. Abnormal circadian rhythms have also been implicated in depression, bipolar disorder, and seasonal affective disorder (the winter blues). Circadian Rhythm Disorders

42. Circadian Rhythm Disorders Jet Lag

43. Circadian Rhythm Disorders

44. Circadian Rhythm Disorders

45. Jet lag is a temporary disruption in circadian rhythms that occurs when you travel across time zones. Symptoms include daytime sleepiness, fatigue, headache, stomach problems, and insomnia. The symptoms typically appear within a day or two after flying across two or more time zones. The longer the flight, the more pronounced the symptoms. The direction of flight also makes a difference. Flying east tends to cause worse jet lag than flying west. In general, it usually takes one day per time zone crossed to adjust to the local time. Jet lag can be minimized if you: Sleep during travel Avoid excessive stress Avoid alcohol or caffeine Move about as much as possible during the flight. Circadian Rhythm Disorders

46. Shift work sleeping problems Shift work sleep disorder occurs when your work schedule and your biological clock are out of sync. In our 24-hour society, many workers have to work night shifts, early morning shifts, or rotating shifts. These schedules force you to work when your body is telling you to go to sleep, and sleep when your body is signaling you to wake. Circadian Rhythm Disorders 12 on / 12 off

47. Shift work sleeping problems Shift work sleep disorder occurs when your work schedule and your biological clock are out of sync. In our 24-hour society, many workers have to work night shifts, early morning shifts, or rotating shifts. These schedules force you to work when your body is telling you to go to sleep, and sleep when your body is signaling you to wake. While some people adjust better than others to the demands of shift work, most shift workers get less quality sleep than their daytime counterparts. As a result of sleep deprivation, many shift workers struggle with sleepiness and mental lethargy on the job. This cuts into their productivity and puts them at risk of injury. Circadian Rhythm Disorders

48. Shift work sleeping problems There are a numbers of things you can do to reduce the impact of shift work on sleep: Take regular breaks and minimize the frequency of shift changes. When changing shifts, request a shift that’s later, rather than earlier as it’s easier to adjust forward in time, rather than backward. Naturally regulate your sleep-wake cycle by increasing light exposure at work (use bright lights) and limiting light exposure when it’s time to sleep. Avoid TV and computer screens, use blackout shades or heavy curtains to block out daylight in your bedroom. Consider taking melatonin when it’s time for you to sleep. Circadian Rhythm Disorders

49. Delayed sleep phase disorder (DSPD) is a condition where the 24-hour cycle of sleep and wakefulness—biological clock—is significantly delayed. As a result, individuals with this disorder may go to sleep and wake up much later than other people. For example, you may not get sleepy until 4 a.m., at which time you go to bed and sleep soundly until noon, or at least you would if your daytime responsibilities didn’t interfere. Delayed sleep phase disorder makes it difficult for you to keep normal hours—to make it to morning classes, get the kids to school on time, or keep a 9-to-5 job. Circadian Rhythm Disorders Prevalence: .15% of Adults (3 in 2000) 7% of Adolescents (may be associated with puberty)…Social Jet Lag

50. International Classification of Sleep Disorders (ICSD) Some people with the condition adapt their lives to the delayed sleep phase, avoiding common business hours (e.g., 9 a.m. to 5 p.m.) as much as possible. The ICSD's severity criteria, all of them "over at least a one-month period", are: Mild: Two hour delay associated with little or mild impairment of social or occupational functioning. Moderate: Three hour delay associated with moderate impairment. Severe: Four hour delay associated with severe impairment. Circadian Rhythm Disorders