Importance of Sleep: Average Sleep Duration, Stages of Sleep, and Sleep Deprivation Effects

1. Prepared by Mr. Shoup

2. Sleep and Dreams……Average Sleep • Adults and Middle School students need: Average amount 8-10 hours per night • Most teens need between 8.5-9.25 hours per night. (Optimal Sleep) • Average an American person is getting: 6.9 hours during week nights and 7.5 hours during the week ends. • We Sleep 1/3 of our entire life. 12 years old-slept 4 years • Social Results: • 86%+ of injuries occur if less than 8 hours of sleep • 100,000 car accidents occur from falling asleep at the wheel. • 71,000 injuries per year • 5,000 deaths per year • $109 billion dollars monetary lost in 2016 Forbes.com • Why Sleep? • Restore brain pathways and the synaptic gaps. Keeps us alert and fresh • Rest body get hormones and body chemicals ready for the next day • Restore energy, organizing new information • Build and repair body cells. • Restore the immune system to help decrease sickness. • Keep ourselves mental/emotional and physical healthy-Physical growth • To deal with fantasies and daily stress or events • Circadian Rhythm-Biological Clock

3. Stages of SleepStage 1 • AWAKE to Non-Rem or Orthodox sleep Stage 1 • Sleep to complete stages 1-4 90 minutes each. 4 to 6 times per night • After going through stage 1 through 4 we go back through 3 and to 2 then back to 4 • 4%-5% of sleep time. Here for 15-30 minutes. (6-15 minutes) • Serotonin and Melatonin hormones leading to sleep. • Adrenaline is decreasing, body metabolism is decreasing. • Characteristics in this stage: • Body relaxes • Heart rate decreasing • Blood Pressure decreasing • Muscle activity is decreasing • Breathing rate decreasing-Respiratory System • Urine/fecal production is decreasing-Excretory System • Body temperature is decreasing. • During day body temperature rises, then around midnight body temperature drops, then around 6 am body temperature starts rising again. • Brain activity changes between alpha and beta waves.

4. Stage 2 • Light sleep • (Brain Guardian) 45-55% of sleep • Sleep spindles develop. • Characteristics: • Body systems decrease more getting ready for deeper sleep. • Change body positions at least 20-40 times per night.

5. Stage 3 • Delta Sleep 5% of total Sleep • 15-20 minutes. • Characteristics: • Delta Waves occur-signally deeper sleep and loss of consciousness. • Body functions are decreasing even more from stage 2.

6. Stage 4 • Deep Sleep-(Paradoxical Sleep) • 12-15% of sleep • Body at total rest • Now: Some call stage 5-REM • REM-Rapid Eye Movement-Person is in the dream state. Nate Kleitman-1953 • Characteristics: • Brain activity increases, heart rate and blood pressure go up, muscles relax and eyes move. • Brain chemicals and body hormones change too. • Adrenal Cortex-cortisol-pick me upper.

7. Stage 5 Dreams • 20%-25% of sleep time. • REM-Rapid Eye Movement • REM on-Acetylcholine in the pons L-Dopa increases dopamine levels • REM off-nor adrenaline and serotonin • White Matter of the frontal lobes of the brain. Damage frontal lobe-dreams stop • Chemical Makeup-C7H17NO3 • 64% of dreams unpleasant 18% Happy/Excited Dreams • Blind People-Auditory Dreams • 10-30 minutes for most dreams, but can last up to 50 minutes. • Rem Off-Noradrenaline & Serotonin • Rem On-Acetylcholine in the pons • Dream Importance: • Maintain Homeostasis • Brain Development and restore brain chemicals. • Increase concentration and memory • Increase learning process • Cope with daily stress, threats, emotions-fear, anger, joy etc. • Maintain hormonal control and regulation of the body-rest and restore • Deal with daytime fantasies and thoughts • Meaningful mental products like; wishes, fears concerns and worries • Most dream experiences are in family rooms and or sexual in nature, 2-3 people in the dream

9. Summary of the 5 stages of sleep

11. Sleep DeprivationLack of sleep concerns that have been medically proven: Sleep Deprivation • Four ways it affects your body: Learning, Athletic Performance, Health, and Mood • Decrease concentration and memory-Being less attentive, • Short term memory loss Forgetfulness • Decrease motivation and work productivity-occupational Drowsiness • Decrease perception and hallucinations can occur. Anxiety • Decrease motor and cognitive functions. Automobile injury • Change of emotions and behaviors. Distractibility • Health Problems: • Obesity • High Blood Pressure • Heart Attacks • Strokes • Negative moods and behaviors-Anger • Increase diabetes • Many physical and mental disorders can occur EX: Delusions and Hallucinations • Sleep Stealers: Sleep Stressors: • School/Job stress Alcohol • Family/Marriage Problems Caffeine Products • Serious Illness Shift changes at work • Death in Family Jet Lag Cal to NY 3hrs

13. Overweight/Obesity

14. Sleep and Driving • 1in 25 18yrs and older report falling asleep at the wheel in the last 30 days. • 55% of drowsy driving crashes are caused by drivers under 25 yrs. of age. • 72,000 crashes, 44,000 injuries and 5,000-6,000 deaths-2016. • Warning Signs • Yawning or blinking frequently. • Difficulty remembering the past few miles driving. • Missing the exit • Drifting from your lane • Hitting a rumble strip on the side of the road. • Individuals that snored or usually slept 6 or fewer hours per day were more likely to report falling asleep while driving. • Micro Sleep in 4-5 seconds a car can travel a length of a football field, plus. Drowsiness: • Makes drivers less able to pay attention to the road • Slows reaction time • Affects driver’s ability to make good decisions www.cdc.gov

15. Sleep Disorders Somnambulist- Sleep Walking & Sleep Talking-Somniloquy Stage 2 & 3 Usually 5-20 minutes Characteristics: eyes usually open, blank face look, shuffling of the feet. Lack of recognition, but may speak. Might or can respond to commands. Do not wake them up, just walk them back to bed Nightmares vs. night terrors. Going into another stage of sleep, but in deep sleep Mares are bad dreams, terrors are really bad dreams. Occur from what you have seen example: TV show Occur from what has happen to you from the past.-trauma Insomnia: Unable to fall asleep. Interferes with REM sleep. 58% of adults report at least one symptom of insomnia per year. About 40+ billion dollars per year spent on care and treatment. Causes: Stress, Depression, Caffeine, Over Eating, Alcohol/Drug use, Disorders to the body, Death of an individual

16. How To Help Decrease Insomnia • Ways to decrease or help your insomnia behavior: • Pay attention to your own sleep cycle, feel tired, go to bed. • Develop a routine at night or during the day. • Avoid heavy exercise and eating prior to going to bed. 2 hours before • Keep bedroom temperature lower-between 60-70 degrees. • Keep bedroom quiet and dark • Do work outside your bedroom, bedroom for sleep only. • AVOID drinking coffee, pop and smoking before bedtime. WHY? • Get out of the bedroom if you cannot fall asleep. • Read something enjoyable. • Take a warm bath. • Do not take over the counter sleep aids unless told by a physician. • Sleep on a comfortable mattress and pillow • Read a book, listen to music

17. Sleep Disorders Continued • Narcolepsy: unable to stay awake during the day hours for 8-12 hours. • 1 out of 2000 people usually showing up around 15-30 years of age. Rare • Causes: May be from the lack of brain chemical Hypocretin or cells that produce. • Hereditary. Cause really not known yet! • Cataplexy: body collapses-muscle paralysis • Treatment: Polysomnogram Test, Multiple Sleep Latency Test • American’s Disabilities Act (ADA) Stimulant drug • Sleep Apnea- Breathing stops for a brief time.18 million people suffer from. Greek word: Want to Breath. • Causes: throat/tongue area, uvula/throat area, Obesity, drug use-alcohol. • Complications: Higher Blood Pressure, irregular heart beats, heart attacks, strokes disruptive sleep, learning problems, growth problems, heart attacks. • Treatment: Continuous Position Airway Pressure (CPAP) Dental Appliances, students-adenotonsillectomy, Surgery/laser treatment of the throat area. Weight loss • SIDS: Sudden Infant Death Syndrome- Death from a newborn, preemies, (1-4 months) up to 2 years 1 death for every 2,000 (.05) of age. May be due to brain area for breathing and arousal from sleep/cigarette smoking/ fall/winter and early spring higher risk to see. 3,500 per yr. slightly more boys. African Americans, Native Americans, Alaska natives higher risk. A few reasons: Unsafe sleep practices-crib, position of baby in crib • Restless Leg Syndrome: About 12 million people suffer from. Urge to move legs usually causing uncomfortable sensations like: tingling, cramping, burning, or pain in the legs. • PLMD- Periodic Limb Movements during Sleep. Twitching, jerking or flexing of the limbs. 20-40 seconds • Snoring: 20 % of kids, respiratory infection, stuffy nose, allergy

19. Review Questions 1. The average amount of sleep a teenager needs? • The name for the sleep hormone? • List two things (behaviors) that occur in stage 1 and 2 of sleep • True/False In stage 2 you are aware of your surroundings? • Deep sleep occurs in stage 4 True or False?

20. Review Questions • Define REM • If you are in REM you are? • How many dreams per night do we have? • List three reasons for sleep and dream states. 10. True/False Dreams are a chemical process? • Sleep walking and sleep talking occur in stage 2 and 3 True or False 12. Insomnia is unable to?

21. Review Questions 13. List two reasons for insomnia 14. List two things we can do to help prevent or deal with insomnia 15. The sleep disorder for when a person can not stay awake is called? 16. When a person snores and stops breathing in their sleep it is called? 17. Restless leg syndrome is? 18. ”Sleep Attack” occurs with this disorder?