The document discusses sleep needs at different ages, sleep disorders, circadian rhythms, and the stages of sleep. Infants need 12-18 hours of sleep per night, children ages 5-10 need 10-11 hours, and teens and adults need 8-9 hours and 7-9 hours respectively. Sleep disorders include insomnia, sleep apnea, REM sleep behavior disorder, restless legs syndrome, and narcolepsy. Circadian rhythms regulate the sleep-wake cycle through exposure to light and darkness. Sleep cycles through NREM and REM stages with different brain wave patterns in each stage.
This document provides information about sleep, including what sleep is, the sleep cycle, types of normal and abnormal sleep, and tips for improving sleep. Key points include:
- Sleep is a condition where the body and mind rest that typically occurs at night for 7-9 hours. It is essential for survival.
- The sleep cycle progresses through NREM and REM sleep stages roughly every 90 minutes over 4-5 cycles per night.
- Normal sleep means falling asleep within 20 minutes, sleeping 7-9 hours continuously, and waking feeling refreshed.
- Tips for better sleep include avoiding screens before bed, using yellow light, sticking to a schedule, and being in a dark, cool room.
This document provides an overview of physiology of sleep and sleep disorders. It discusses brain waves during different sleep stages, the cycles of non-REM and REM sleep, theories of what causes sleep, the effects of sleep on physiological functions, comparative aspects of sleep across species, and consequences of sleep deprivation. Key topics covered include the different sleep stages, roles of neurotransmitters like serotonin in regulating sleep, and restoration of brain and body during sleep.
This document discusses various sleep disorders including narcolepsy, sleep apnea, insomnia, and REM behavior disorder. Narcolepsy is caused by a lack of hypocretin in the brain and causes excessive daytime sleepiness. Sleep apnea involves interrupted breathing during sleep that can damage the prefrontal cortex due to sleep fragmentation. Insomnia is difficulty falling or staying asleep and can impair learning. REM behavior disorder allows voluntary muscle movement during dreaming, sometimes causing people to act out violent dreams without waking.
Sleep occurs in 90 minute cycles that alternate between REM and non-REM sleep. Non-REM sleep involves light, deeper, and deepest sleep while REM sleep involves dreaming. The duration of sleep stages changes over the night, with REM periods getting longer. Unbroken, high quality sleep yields the best benefits so people should minimize disturbances, avoid screens before bed, and create a consistent sleep routine. While naps can help make up missed sleep, long daytime naps can disrupt nighttime sleep for monophasic sleepers.
The document discusses the importance of sleep for optimal physical and cognitive functioning. It explains that sleep is divided into cycles consisting of different stages, including REM sleep which is crucial for memory, learning, and higher level thought. Getting less than 7-8 hours of sleep per night can negatively impact concentration, mood, weight regulation, and other functions due to reductions in deep sleep and REM sleep. While managers face challenges getting sufficient sleep, power naps and strategies like limiting caffeine, darkening rooms, and using eye masks can help maximize the benefits of shorter sleep periods.
The document provides 10 facts about dreams:
1) When people sleep, their body becomes paralyzed to prevent acting out dreams.
2) Blind people who became blind after birth can see images in their dreams, while those born blind dream without visuals but with other senses.
3) Everybody dreams except in extreme psychological cases, but men and women's dreams differ and both experience physical reactions regardless of dream content.
The document discusses sleep, dreams, and sleep disorders. It explains that sleep is needed to rest the body and mind, fight infections, and recover from stress. Without enough sleep, people can become irritable, lose focus, and have memory loss. Several common sleep disorders are described such as insomnia, nightmares, sleepwalking, sleep apnea, and narcolepsy. The sleep cycle is explained as alternating between NREM and REM sleep, and dreams typically occur during REM sleep. Videos and websites are provided for further information on topics like narcolepsy, lucid dreaming, and the best time to go to bed.
Understanding the sleep cycle is often the first step to better sleep quality. When you know, what affects your sleep cycle, you can take measures to cut out distractions and get ample restful sleep every night.
Also, to help you understand the various sleep stages and sleep cycles easily, we have also created an infographic for this.
Read more details on the source site: https://sleepsherpa.com/stages-of-sleep-and-sleep-cycles-explained/
Sleep has different stages that the body cycles through each night, including light sleep, deep sleep, and REM sleep. The stages replenish energy, allow the body to heal, and support memory and learning processes. Lack of sufficient sleep can impair cognitive and physical functioning, reducing motivation, concentration, problem-solving skills, and immune function while increasing stress, mood issues, and health risks like diabetes and heart disease. Getting adequate quality sleep is important for optimal performance and well-being.
This document is a student project about dreams. It contains sections on what dreams are, why we have dreams, where dreams come from in the brain, when we dream, different types of dreams, classmates' examples of dreams they've had, a bibliography, and the student's self reflection. The main points are that dreams are successions of images, ideas, emotions and sensations that occur in certain areas of sleep; scientists have not determined why we dream but have several hypotheses; dreams originate from the prefrontal cortex area of the brain; and there are different recognized types of dreams like daydreams, false awakenings, lucid dreams, and recurring dreams.
The document discusses the causes and effects of sleep deprivation. Some key causes are stress, poor diet/caffeine intake, overworking, and drug/alcohol use. Effects include weakened immune system, memory loss, health issues like heart disease, accidents from drowsiness, obesity, and depression. Ways to prevent sleep deprivation are maintaining a regular sleep schedule, exercising before bed, limiting screen time before bed, improving diet/exercise, and relaxation techniques. The document also provides examples of individuals who went long periods without sleep.
Getting adequate sleep provides numerous health benefits. It can improve heart health, regulate weight by boosting metabolism, enhance mood and mental performance, support immune function, and improve memory and learning. Lack of sleep has negative effects like hindering concentration, impacting memory, impairing problem-solving abilities, and decreasing athletic performance. Children who do not get enough sleep or have interrupted breathing while sleeping are more likely to struggle with attention and academics.
Sleep is a necessary state of rest that allows the body and brain to regenerate energy and rebuild physical and mental states. There are different stages of sleep including light sleep, deep sleep, and REM sleep. Lack of quality sleep can negatively impact mood, cognitive performance, health, and accident risk due to fatigue. Chronic sleep loss is associated with serious health issues like heart disease, obesity, and even increased risk of death.
Sleep is a state of sustained immobility, reduced responsiveness, and characteristic posture that allows the body to rest and repair itself. It is essential for humans and most animals. Lack of sufficient sleep can impair functions like alertness, learning, mood, energy levels, and coordination. Brain waves change during sleep cycles from beta/alpha when awake to theta/delta when asleep. Sleep consists of REM and non-REM sleep, with dreaming occurring in REM sleep. Establishing good sleep habits and avoiding stimulants before bed can help improve sleep quality and duration.
The document discusses sleep, its regulation in the body, theories of sleep, circadian rhythms, physiological changes during sleep, stages of sleep, classifications of sleep disorders including dyssomnias like insomnia and hypersomnia, and parasomnias. It also covers nursing interventions to promote sleep such as preparing a restful environment, offering relaxation activities, and scheduling care to avoid disturbances.
This document provides information about sleep disorders and sleep hygiene. It defines sleep and describes the stages of sleep including NREM, REM sleep, and the progression through stages 1-3. It discusses factors that affect sleep, consequences of poor sleep, and categories of sleep disorders like insomnia. Assessment of insomnia and interventions like CBT and medications are outlined. General sleep recommendations are provided regarding sleep schedules, environment, and habits. Sleep hygiene tips conclude the document.
The outcome of this course is for the learner to describe the normal stages of sleep, common sleep measurement tools sleep characteristic, common sleep disorders, the changes that affect the quality and quantity of sleep as an individual ages, and methods the healthcare provider can use to assess and assist clients with sleep disorders.
Physiology of Sleep and its correlation with EEG wavesABHILASHA MISHRA
Content includes Physiology of sleep and and its correlation with EEG waves along with specific characteristics of different phases of sleep as well as an account of sleep disorders.
What is Sleeping pralysis and how it effect us ?Harshit Agarwal
This document discusses sleep paralysis, which occurs when a person wakes up but is temporarily unable to move or speak. It describes how during REM sleep, neurotransmitters normally prevent movement so people do not act out their dreams. In cases of sleep paralysis, this paralysis does not fully lift upon waking. The document notes sleep paralysis can cause hallucinations and feelings of terror. It is often associated with conditions like narcolepsy. Treatments discussed include medications, muscle relaxation, and establishing a regular sleep pattern.
This document discusses sleep and rest patterns. It defines sleep and rest, compares their characteristics, and identifies the stages of non-REM and REM sleep. The document outlines functions of sleep, factors that affect sleep, and common sleep disorders. It also discusses conditions necessary to promote sleep and the nursing process for patients.
1) Sleep occurs in cycles with non-REM and REM periods. During non-REM sleep our muscles relax through four stages, while REM sleep involves dreaming and eye movement but paralysis of muscles.
2) Lack of sleep has serious cognitive and physical effects like decreased concentration, impaired memory, and increased stress and blood pressure.
3) While the exact sleep needs vary, adults generally require 7-9 hours of sleep per night, with animals' sleep ranging from 1.9 hours for giraffes to 18 hours for pythons.
The document discusses various topics related to sleep including sleep stages, brain waves during sleep, sleep disorders, effects of sleep on children, dreaming, and factors that influence sleep like drugs and diet. It notes that sleep involves alternating periods of REM and non-REM sleep. Non-REM sleep progresses from stages 1 to 3, then back to 2 before entering REM sleep. Brain waves measured during sleep include alpha, beta, theta, gamma and delta waves which correspond to different sleep stages. Common sleep disorders include insomnia, sleep apnea, narcolepsy and circadian rhythm disorders.
This document discusses the importance of sleep for health. It describes the five stages of sleep, including rapid eye movement (REM) sleep and non-REM sleep. Insufficient sleep can increase risks for various diseases like obesity, diabetes, and heart disease due to changes in hormones like ghrelin and leptin. Getting 7-9 hours of sleep per night is recommended to maintain good health and reduce risks.
Dr. Suresh Kumar Murugesan is a professor and researcher in psychology from Madurai, India. He specializes in areas like psychotherapy, positive psychology, education psychology, and cyber psychology. The presentation discusses sleep, explaining that it is essential for survival and important for brain functions. It describes the different stages of sleep - stages 1 to 4 of non-REM sleep and REM sleep. Brain structures like the hypothalamus, brain stem, and pineal gland are involved in regulating sleep cycles. Sleep is controlled by circadian rhythms and homeostasis. Lack of quality sleep can increase health risks like high blood pressure and depression. The document also covers brain waves and the different frequency bands measured during different states of
This document discusses sleep and rest. It defines rest and sleep, describes the stages of sleep including NREM and REM sleep. It discusses factors that affect sleep like age, illness, environment. Common sleep alterations like insomnia, sleep apnea, and parasomnias are explained. Nursing responsibilities for assessing, planning, implementing and evaluating care to promote sleep and rest are outlined.
The document discusses sleep and wakefulness from a neurological perspective. It describes how sleep is a brain process characterized by different stages, including non-REM sleep (NREM) and REM sleep. NREM and REM sleep can be measured using electroencephalography (EEG) brain wave patterns. Factors such as age, circadian rhythms, homeostasis, and the autonomic nervous system regulate sleep-wake cycles.
- Sleep is divided into two types: slow-wave sleep and REM (rapid eye movement) sleep, which alternate throughout the night. Slow-wave sleep is deep and restful while REM sleep is associated with vivid dreaming.
- Brain waves change patterns between wakefulness, slow-wave sleep, and REM sleep as measured by EEG. Slow-wave sleep involves low frequency delta waves while REM sleep involves high frequency waves similar to wakefulness.
- Disorders like insomnia, narcolepsy, sleepwalking, bedwetting and nightmares can occur if there are issues with slow-wave sleep or REM sleep processes. Understanding normal sleep stages and changes in brain waves provides insight into these disorders.
The document discusses various aspects of consciousness, sleep, and dreams. It begins by defining consciousness and describing different levels of consciousness such as waking, subconscious, and unconscious states. It then discusses sleep stages and brain wave patterns associated with each stage. REM sleep is specifically called out as the stage where most vivid dreams occur. The document also covers sleep disorders, the effects of sleep deprivation, and theories about the purpose and meaning of dreams.
This document summarizes a study on sleep. It discusses what sleep is, the sleep cycle and its stages, anatomy related to sleep, circadian rhythm, common sleep disorders, tips to improve sleep, and benefits of good sleep. The sleep cycle typically lasts 90 minutes and consists of NREM and REM sleep. Stages of NREM sleep include stages 1-3, which differ in depth and brain wave activity. REM sleep involves paralysis and vivid dreams. Factors like hypothalamus and circadian rhythm regulate sleep cycles. Common disorders include insomnia, sleepwalking, sleep apnea, and narcolepsy. Tips provided to improve sleep and benefits discussed are reduced disease risk, better memory and learning.
This document discusses the importance of sleep and provides information about sleep stages and cycles. It defines sleep and discusses how sleep changes throughout life. The stages of sleep include stage 1, 2, 3 and REM sleep. A normal sleep cycle takes 90-120 minutes and includes progression through the stages before REM sleep. Deep sleep occurs in stage 3. Dreams typically occur during REM sleep. The benefits of good sleep for health are also outlined, including keeping the heart healthy, reducing stress, and improving memory and weight control.
The document summarizes various topics related to sleep and dreaming, including the sleep cycle and stages of sleep (REM vs. non-REM), common sleep disorders, effects of sleep deprivation, dream interpretation, lucid dreaming techniques, and several studies on the connection between sleep/dreaming and learning.
Sleep involves different stages including non-REM sleep and REM sleep. The stages can be measured through polysomnography which tracks brain activity, eye movements, and muscle activity. Non-REM sleep involves reduced brain and muscle activity and is when most physical restoration occurs. REM sleep involves an active brain and paralyzed muscles except for eye movements; it is when most vivid dreaming occurs. Sleep serves functions like restoration and energy conservation, and is regulated by biological processes in the brain.
This document discusses sleep anatomy and jet lag. It describes how structures in the brain like the hypothalamus and brain stem control sleep and wake cycles. Jet lag occurs when these circadian rhythms are disrupted by traveling across time zones. The document also recounts the author's experience with jet lag upon moving from Vietnam to Europe, including feeling exhausted for several days as their body adjusted to the new time zone. Finally, it emphasizes that sleep plays an important role in physical and mental health.
Sleep is essential for normal functioning and survival. It helps the body and brain restore and repair. There are different sleep stages that provide different benefits. Most adults need 7-9 hours of sleep per night, though individual needs vary. Lack of sufficient sleep can seriously impair performance and health, increasing risks of accidents, illness, and mental health issues.
This document discusses sleep, sleep disturbances, and factors that affect sleep. It covers the importance of sleep, circadian rhythms, sleep stages and cycles, functions of sleep, common sleep disorders, and how factors like lifestyle, medications, and medical conditions can impact sleep. Globally, around 150 million adults suffer from sleep disorders with insomnia being the most common. Sleep requirements vary by age, from 15-18 hours per day for newborns to 7-8 hours for adults. Proper sleep is essential for restoration of physiological and cognitive functions.
Stewart scott 3rd_period_english_4_sleep_whatmrsalcido
Sleep has 5 stages that make up non-REM sleep and REM sleep. It rejuvenates the body physically, mentally, and emotionally by allowing the body to heal and the brain to consolidate memories. Not getting enough sleep can lead to issues like obesity, sickness, and even death in severe cases, as it impacts functions like temperature regulation and immune response. Proper sleep is important for physical and mental health.
The document discusses sleep disorders and the measurement and stages of sleep. It provides details on:
1) How sleep is measured using EEG, EOG, and EMG electrodes to record brain waves, eye movements, and muscle activity.
2) The stages of sleep including NREM stages 1-4 and REM sleep, characterized by different brain wave patterns.
3) Common sleep disorders like insomnia, hypersomnia, sleep apnea, circadian rhythm disorders and parasomnias. Treatment options are also outlined.
ADHD is a developmental disorder characterized by inattentiveness and hyperactivity. It affects 5-10% of children, with boys 8 times more likely to be affected than girls. Research has found reduced brain activity in regions that control impulse control in ADHD patients. While the exact causes are unknown, genetic factors and environmental exposures during pregnancy may play a role. Treatment options include stimulant medications, though these can cause side effects, or natural remedies. Diet and lifestyle changes may also help manage symptoms.
This document discusses ADD/ADHD, including:
- ADD is an attention deficit disorder while ADHD is an attention deficit hyperactive disorder. People with ADD/ADHD often struggle with focus, impulsiveness, sitting still, and restlessness.
- Those with ADD/ADHD have difficulty with brain functions like focus, activation, emotion, effort, and memory. They also have trouble starting and completing tasks, controlling emotions, and acting without much thought.
- Common treatments include stimulant medications, but these only work while active in the system and can have side effects. While some fake ADD/ADHD, it is a real issue that affects brain development and needs proper treatment and management.
The document discusses research on how infants and young children develop language abilities and how media consumption affects language development. It finds that:
1) Infants have the ability to hear and see from a young age, with vision similar to adults by 6 months and hearing by age 7.
2) Children learn language best through live, positive interaction with caregivers rather than videos alone.
3) Educational TV like Sesame Street can help children learn words, but live interaction is still most effective for language development.
4) The type of media content matters - educational programs support language skills better than adult-oriented content.
The brain has greater plasticity when young, allowing children to more easily learn new skills. As we age, the brain becomes less plastic but more mature. Adolescents have underdeveloped regions controlling emotions. The aging brain sees shrinkage of the hippocampus and amygdala along with other changes, impacting functions like sleep, movement, and decision-making. Nutritional options like berries and fatty acids may help prevent or reverse some effects of aging on cognition and motor skills.
The document discusses how love, joy, and emotions are processed in the brain. It explains that the limbic system is central to emotions and how early experiences shape emotional development. Attachment forms through caregiver relationships and love activates reward centers while deactivating fear centers. Different types of love like attraction and lust are described. Factors like hormones and neurotransmitters influence the "high" of falling in love. Happiness arises from activity in brain regions like the hypothalamus and dopamine release.
This document discusses different types of memory including short-term memory, long-term memory, procedural memory, priming memory, episodic memory, and semantic memory. It describes key aspects of memory such as encoding, storage, and retrieval. Different causes of memory loss are also outlined including alcohol blackout, dissociative fugue, Korsakoff's psychosis, post-traumatic amnesia, and repressed memory.
Children in the US spend a significant amount of time watching TV and using the internet daily. TV shows aimed at children contain much higher rates of violence than other programming. Heavy TV viewers report more distress and fears. Parental monitoring of TV and internet use is low. Exposure to media is linked to higher perceptions of threats, concerns about body image, and more aggressive behaviors in children, especially through modeling of behaviors seen in media. Different media formats have varying impacts on children's memory and learning.
The document discusses the essential elements and challenges of loving relationships. It describes five "presents" or essential aspects of love: forgiveness, insight, affirmation, understanding, and wholeness. It also outlines five potential "problems" that can challenge love: prejudice, confusing infatuation for intimacy, lack of commitment, selfishness, and possessiveness. Additionally, it discusses research finding that women in love show faster reaction times when primed with their partner's name compared to a friend's name, demonstrating the power of love on the human brain.
This document discusses autism spectrum disorders and Asperger's syndrome. It begins by explaining that both are pervasive developmental disorders that are on the autism spectrum due to shared characteristics. Diagnostic criteria for autism and Asperger's are provided. The document then discusses theories relating abnormal brain growth and serotonin levels to autism spectrum disorders. Specifically, it notes that the amygdala grows faster in individuals with autism. The concept of theory of mind and its relevance to autism is also explained.
Alzheimer's disease is a progressive, degenerative brain disorder that causes memory loss and cognitive decline. It was first described in 1906 by Alois Alzheimer. It is the most common form of dementia. Early symptoms are often mistaken for normal aging, but as it progresses, it can cause confusion, mood and behavior changes, problems with language, and long-term memory loss. There is currently no cure for Alzheimer's, though some drugs can temporarily slow the worsening of symptoms. The cause involves plaques and tangles that disrupt communication between brain cells and lead to brain cell death.
This document summarizes research on brain abnormalities associated with autism spectrum disorders. It finds that individuals with autism often have enlarged brains and heads during early development. Specifically, the cerebrum, cerebellum, and amygdala are larger on average in individuals with autism between ages 3-4. Differences are also found in gray and white matter volumes. Certain areas like the amygdala, hippocampus, and entorhinal cortex show the most consistent changes. Brain abnormalities tend to be more severe in girls with autism compared to boys.
The document discusses media's effect on the brain and conformity. It defines media and conformity, and shows how media can influence teens. Mirror neurons are discussed, which fire both when we perform and observe actions. Negative media images can impact youth development and promote conformity as teens emulate what they see. Charts show most teens own social media devices. The media plays a key role in adolescent life and can distribute positive or negative images.
ADD and ADHD refer to the same condition of attention deficit disorder or attention deficit hyperactive disorder. This condition affects 3-7% of children worldwide and is characterized by low attention, high activity levels, distractibility and impulsivity. The main differences between ADD and ADHD are that ADD is an older term while ADHD specifies three subtypes. Research has implicated four brain regions in the condition - the prefrontal cortex, basal ganglia, cerebellum and corpus callosum. Stimulant medications such as amphetamines and methylphenidate are primarily used to treat the condition by increasing dopamine and norepinephrine levels in the brain. Omega-3 fatty acids have also shown some benefits when coupled
The document summarizes key information about sleep and sleep disorders. It discusses how sleep deprivation impacts brain function and health. Specific sleep stages are outlined including non-REM and REM sleep. Common sleep disorders like sleep apnea, restless legs syndrome, insomnia, and narcolepsy are examined along with their effects on brain chemistry and function. Statistics are provided on the prevalence of sleep problems in the United States. The roles of neurotransmitters like cortisol, GABA, dopamine, and hypocretin in regulating sleep and in the development of sleep disorders are explored.
The document discusses how proper nutrition is essential for brain development and function. It notes that the fetal brain develops rapidly from weeks 10 to 18 of pregnancy, making nutrition critical. Deficiencies can lead to growth and developmental issues. Later, certain vitamins and minerals like B12 and iron are needed to prevent impaired cognitive function. The document also examines how different foods contain precursors for neurotransmitters like serotonin, dopamine, and norepinephrine that allow the brain to function properly. Adequate glucose, protein, vitamins, and minerals from foods are required to meet the brain's needs.
Exercise has significant benefits for both physical and mental health. It increases levels of neurotransmitters like serotonin that are linked to reducing depression and improving nerve cell connections in the brain. A lack of exercise contributes to issues like overweightness and depression, which account for high healthcare costs. Several studies have found that exercise is more effective than antidepressants in treating depression and improves learning, brain cell development, and reduces stress hormones. Voluntary exercise produces more benefits than forced exercise. Aerobic exercise combined with skills training is recommended for conditions like ADHD.
The document discusses how aerobic exercise positively impacts brain health and cognition. It states that modest amounts of aerobic exercise can protect against brain atrophy and reverse typical age-related tissue loss. Exercise increases brain function and mass by creating new brain cells, blood vessels, and enhancing neuron communication. Walking just one mile a day can help prevent brain atrophy. Physical activity also reduces stress, improves mood, increases memory, and makes people smarter by reconfiguring the brain.
Our Brains and Physical Exercise document outlines 5 main points about how exercise benefits both physical and brain health: 1) Exercise boosts activity in the brain's frontal lobes and hippocampus. 2) Staying hydrated is important as even mild dehydration can slow brain function. 3) Exercise increases neurons in the hippocampus and helps create new brain cells, improving memory. 4) Exercise can decrease risks of illness like heart disease, diabetes, and cancer. 5) Watching calorie intake along with exercise can aid in weight loss. Brain Gym exercises are also described that can help focus, reduce stress, and improve academic skills.
Fatty acids are key building blocks for a healthy brain, as the brain needs fatty acids from healthy fats to produce brain cells. Fatty acids form the membranes surrounding brain cells, allowing nutrients to pass in and waste to pass out. A diet rich in essential fatty acids supports proper brain nutrition and function. Omega-3 and omega-6 fatty acids are essential fatty acids that must be obtained through diet, as the body cannot produce them. These fatty acids are important for brain development and function throughout life. Deficiencies can impact birth weight, head size, and later brain development and function. Maintaining proper nutrition supports optimal brain health.
Current issues of_the_brain_final_powerpointCMoondog
Sleep occurs in stages that cycle throughout the night. Non-REM stages 1-4 involve light, then deeper sleep. REM sleep involves vivid dreaming. Disorders like insomnia prevent restful sleep, while sleep apnea involves pauses in breathing. Nightmares occur in REM sleep and involve fear, while night terrors happen in non-REM sleep with screaming but no memory. Lack of sleep can impair function and has contributed to disasters.
1. Sleep How many hours of sleep does and infant, child, and adult person need at night?
2. A. Children under 5 years old need approximately 12-18 hours of sleep per night. School age children between the ages of 5-10 years old need about 10-11 hours of sleep each night. Teens require any where from 8-10 hours of sleep each night. Adults require about 7-9 hours of sleep each night.
3. Getting too little of sleep creates a ‘sleep debt’. Loosing sleep one day means sleeping longer the next day. The body demands that about 1/3 to 1/2 of total lost sleep be recovered hour for hour. The physical effects of sleep loss include increased appetite, a drop in body temperature, increased sensitivity to pain, and feelings of drowsiness. The immune system is weakened by deprived sleep. Shakiness, visual problems, and headaches go along with sleep loss.
4. Sleep Disorders are classified in three major categories, lack of sleep, disturbed sleep, and excessive sleep. The following are a few of the types of well known and studied sleep problems. -Insomnia is the inability to fall asleep. It is a common sleep problem that most people experience at least occasionally. People feel tired much of the time, and it often disrupts daily life. -Sleep apnea is interrupted breathing during sleep. It usually occurs because of a mechanical problem in the windpipe, but it also can indicate a neurological disorder involving nerve cells. -REM sleep behavior disorder causes disruptions in the brain during REM sleep. During REM ( the dream phase of sleep), an area of the brainstem called the pons sends signals to the cerebral cortex, which is the area of the brain responsible for thinking and organizing information. The pons also sends signals to muscles in the body during REM. For example, if a patient with REM sleep behavior disorder dreams about running, he or she might actually get up and run. -Restless legs syndrome , and periodic limb movement disorder, are common sleep disorders in the elderly. RLS is a genetic disorder resulting in prickly or tingling sensations in the leg that cause patients to want to move their legs. It often results in insomnia. PLMD causes jerking in the legs or arms that occurs frequently during resting or sleeping. Jerking may occur as many as 3 times in a minute and each jerk can wake the patient. -Narcolepsy is a condition that causes patients to fall asleep uncontrollably throughout the day for periods lasting less than a minute to more than half an hour. They enter REM sleep prematurely without going through the normal sequence of sleep stages.
5. The purpose of sleep allows a person’s brain to consolidate memories. The things that are learned are collected, stored, and dispersed by the hippocampus. Scientists are confident that sleep plays a significant role in organizing the data of new information learned and redirecting it to long term storage regions within the brain. Various scientific tests have revealed that REM sleep plays a significant role in organizing information and forming the links that make lasting memories. Electrical delta waves during sleep block conscious thinking. It is during this sleep phase that restorative processes take place, (called homeostatic rebalancing). When the quality of the normal electrical rhythms of sleep is poor, there is a dramatic decline in working memory. Good sleep increases a person’s coping skills which helps to manage life’s stressors in a healthy manner.
6. Are You The Lark Or An Owl? The ‘larks’ are considered morning people, who eagerly wake happily with the sunrise; and the ‘owls’, are night people, who hit their stride when the sun goes down, and cannot seem to awake before noon. Decide whether you mostly agree or disagree with each of these statements: 1.) Bedtime for me is usually 10 p.m. or earlier. 2.) I’d love to get up at 9 a.m. or even later if I could. 3.) I usually feel sleepy before 10 p.m. 4.) If I didn’t use an alarm clock, I probably wouldn’t get up until lunchtime. 5.) Getting up in the morning is easy for me. 6.) I feel lousy when I first get up. 7.) I feel Hungary soon after I get up. 8.) I don’t want to exercise in the morning, and if I’m forced to, I do poorly. 9.) I would rather take a difficult test in the morning than any other day. 10.) If I get to bed by midnight, I feel fine the next day. 11.) Even if I get to bed late, I wake up around my usual time. 12.) If I could choose my own school or work hours, I would prefer to start in the afternoon and work until midnight. 13.) I feel my best before noon. 14.) I would rather stay up late to study or do homework than get up early. 15.) If I could do as I please, I would usually get up before 9 a.m. Score yourself. For every odd number that you agree with, give yourself one point. For every even numbered item that you disagree with, give yourself one point. If you score 11-15, you are a ‘lark ‘. Five or less makes you an ‘owl’. A score of 6-10 means that you are mixed, and capable of being both a morning and evening person.
7. Circadian rhythms The circadian rhythm is a 24 hour biological cycle. All animals and most plants posses this and many other biological clocks. At the base of a human brain is the hypothalamus. The suprachiasmatic nucleus of the hypothalamus serves as a biological clock that regulates the sleep-wake cycle that keeps our body in a state of regular homeostasis. The hypothalamus continually measures the daily light exposure, and accordingly adjusts the timing of the sleep-wake cycle. For this reason, daylight savings time and solar eclipses present challenges to our biological clocks. The suprachiasmatic nuclei are connected to and stimulate the pineal gland which secretes the hormone melatonin at night. There are reciprocal nerve fibers that run from the pineal gland back to the hypothalamus providing a feedback loop that helps regulate homeostasis. If scientists cut the optic nerve conveying information from the retina to the brain, mice lose their normal circadian rhythms.
8. A key factor in how human sleep is regulated is exposure to light or to darkness. Exposure to light stimulates a nerve pathway from the retina in the eye to an area in the brain called the hypothalamus. When light enters the retina of the eyes, this signal is sent through the optic nerve to a region of the hypothalamus called the suprachiasmatic nucleus. This pathway is called the retinol hypothalamic tract. From the suprachiasmatic nucleus, nerve impulses via the sympathetic nervous system travel to the pineal gland and inhibit the production of melatonin. At night, these impulses stop (because no light stimulates the hypothalamus) and melatonin production. The hypothalamus controls body temperature, hunger, thirst, sleep, and circadian cycles. It is located above the brain stem. It links the nervous system to the endocrine system by way of the pituitary gland.
9. Nerve-signaling chemicals called neurotransmitters control whether we are asleep or awake by acting on different groups of nerve cells, or neurons, in the brain. Neurons in the brainstem, which connects the brain with the spinal cord, produce neurotransmitters such as serotonin and norepinephrine that keep some parts of the brain active while we are awake. Other neurons at the base of the brain begin signaling when we fall asleep. These neurons appear to block the signals that keep us awake. Adenosine begins to build up in our blood while we are awake and causes drowsiness. This chemical gradually breaks down while we sleep. Sleep regulatory circuits are controversial, but it is mainly believed that we continuously cycle through all five stages of sleep sometimes several times per night. Dreams are today's answers to tomorrow's questions. - Edgar Cayce
10. Brain waves are generated by the building blocks of your brain , that are the individual cells called neurons. Neurons communicate with each other by electrical changes. We can actually see these electrical changes in the form of brain waves as shown in an EEG scan. Brain waves are measured in cycles per second (Hertz; Hz is the short form). We also talk about the "frequency" of brain wave activity. The lower the number of Hz, the slower the brain activity or the slower the frequency of the activity.
11. REM/ NREM Sleep http:// www.youtube.com/watch?v=llw717IARpQ During sleep, we usually pass through five phases of sleep. We spend approximately 50 percent of our total sleep time in stage 2 sleep, about 20 percent in REM sleep, (dream sleep), and the remaining 30 percent in the other stages. Infants, by contrast, spend about half of their sleep time in REM sleep. There are two main categories of sleep. REM sleep is rapid eye movement sleep that is the deep sleep phases when we dream. NREM is non-rapid eye movement sleep which is considered our lighter sleep. Usually that's what we have right before we wake up. REM and NREM follow in certain intervals. Usually when you are sleeping, you begin at stage 1 and go through each stage until reaching REM sleep, and then you begin the cycle again. Each complete sleep cycle usually takes from 90 to 110 minutes. Your brain acts differently in each stage of sleep.
12. Stage 1 sleep- You experience drifting in and out of sleep, and you can be easily woken up. Your eye movement and body movements slow down. You may experience sudden jerky movements of muscles, known as myoclonic jerks. During this stage of sleep you may sometimes feel a sensation of falling. The sensation is caused by the motor areas of the brain being spontaneously stimulated. Stage 2-During this stage, eye movement stops and your brain waves become slower. There will also be brief bursts of rapid brain activity called sleep spindles. Stage 3- During stage 3 sleep it can be very difficult to wake someone up. If you are woken up during this stage, you may feel groggy and disoriented for several minutes. Stage 4- This stage of sleep is the second stage of deep sleep. In this stage of sleep it is also very difficult to wake someone up. Both stages of deep sleep are important for feeling refreshed in the morning. If these stages are too short, sleep will not feel satisfying. Stage 5- REM sleep is the sleep stage in which dreaming occurs. When you enter into REM sleep, your breathing becomes fast, irregular and shallow. Your eyes will move rapidly and your muscles become immobile. Heart rate and blood pressure increase. REM sleep is also the phase of sleep in which you dream. This sleep phase begins about 70 to 90 minutes after you fall asleep. The first sleep cycle has a shorter phase of REM sleep. Toward morning, the time spent in REM sleep increases and the deep sleep stages decrease.
13.
14. ‘ Top Down’, neural switches for sleep Certain regions in the brain stem regulate sleep and wakeness in response to fatigue and diurnal rhythms. Neurons send Electrochemical signals through the hypothalamus, thalamus, and basal forebrain to the cerebral cortex during wakefulness. While the brain is in a wakeful state, the cerebrospinal accumulates proteins called sleep regulatory substances, (SRSs), which induces sleep. Neurons in the pons generate REM. These neu7rons send signals to the thalamus, which then communicates with the cerebral cortex. A small area of pons initiates a wave of changes in brain activity that start REM sleep.
15. A theory of sleep was proposed by scientists at Washington State University in 2008 that challenged the ‘top down’ model of sleep explanation. These scientists published an article that sleep occurs as an ‘emergent property’. It states that groups of neurons become tired and switch to low level activity, then other neurons follow like dominos and shut down. This theory easily explains a sleep talker, or walker, as those supporting neurons simply haven’t gone ‘offline’ yet.
16. http:// www.youtube.com/watch?v=CWMEnkyL_qA&feature=player_detailpage Sigmund Freud's basic insight that our minds preserve memories and emotions which are not always consciously available to us has transformed the way humanity views itself ever since. Freud said that we are not in control of our own minds. The tendency of modern people to trace their problems to childhood traumas or other repressed emotions begins with Freud. One of Freud's more important discoveries is that emotions buried in the unconscious surface in disguised form during dreaming, and that the remembered fragments of dreams can help uncover the buried feelings. Whether the mechanism is exactly as Freud describes it, many people have derived insights into themselves from studying their dreams, and most modern people consider dreams emotionally significant. Freud argues that dreams are wish-fulfillments, and will ultimately argue that those wishes are the result of repressed or frustrated desires. The anxiety surrounding these desires turns some dreams into nightmares.
18. Annotated Bibliography ‘13 Dreams Freud Never Had’ by J. Allan Hobson M.D./(prologue), ISBN: 0-13147225-9 This book discusses the bizarre nature of dreams and the unconscious mind and it’s connection to our emotions. Each chapter maps how each individualized entry dream interpretation fits into the physical structure of the brain. ‘Emergence of Noise-Induced Oscillations in the Central Circadian Pacemaker’ PLOS Biology; Oct 2010, Volume 8, Issue 10, page 1-19 This article discusses a study done on mice focused on their chiasmatic nucleus and the effects of external noise to their mammalian circadian clock. ‘The Master Clock Becomes Servant’-Article by Brian Fiske Natures Neuroscience, Volume 6, Issue 2, page 108/ ISSN: 10976256 Discusses the suprachiasmatic nucleus (SCN), a specialized clock or pacemaker in the hypothalamus of mammals. Role of the SCN in regulating daily rhythms in behavior and body function; intrinsic mechanisms of the SCN. Academic Journal- Indian Journal of Medical Research/ ISSN: 0971-5916 This academic journal discusses two states of sleep that are non-rapid eye movement, (NREM), sleep that is divided into four stages, (1,2,3, and 4); and rapid eye movement sleep, (REM). http://www.youtube.com/watch?v=2fpVKb_X0uM&feature=player_detailpage – This website’s video overviews brain wave activity helpguide.org/life/sleep_tips.htm –This website overviews strategies to aide in healthy sleep. http://www.youtube.com/watch?v=CWMEnkyL_qA&feature=player_detailpage -This website’s video discusses Freud's basic insight that our minds preserve memories and emotions
19. Continued Annotated Bibliography National Sleep Foundation/ E-mail nsf@sleepfoundation.org ‘Anxiety, Phobias, and Panic Attacks- The All Natural Program’ (pg.198-199) –Douglas Hunt M.D./ ISBN: 0-446-69181 ‘Overview of Sleep & Disorders’ –by S. Chokroverty Indian Journal of Medicine; Volume 131, Issue 2, (page 126-140)/ ISSN: 09715916 This article defines sleep on the basis of dividing sleep into two stages, NRM,(which is divided into three stages, and REM sleep. This article discusses physiological body changes sleep, and the automatic and somatic nervous system. It also discusses sleep disorders. ‘Brain the Complete Mind’ (pages 190- 192), (page 188), (page 172) -Michael S. Sweeney/ ISBN: 978-1-4262-0547-7 ‘Anxiety, Phobias, and Panic Attacks- The All Natural Program’ (pg.198-199) –Douglas Hunt M.D./ ISBN: 0-446-69181 ‘Sleep and Dreams’ (page 41) , (page10), (pages 10-18), (pages 105-115), (pages 63-74)-by Faith Hickman Bryne /ISBN: 978-0-7613-2312-9 This book discusses the facts that scientist have discovered about sleep. It makes a clear point about sleep being a necessary force in our lives. Brynie helps shed some light on the physical, emotional, and social issues surrounding sleep and screams; and how these issues affect our lives.
Editor's Notes
National Sleep Foundation 1522 K Street, NW, Suite 500 | Washington, DC 20005 | Phone (202) 347-3471 Fax (202) 347-3472 E-mail nsf@sleepfoundation.org
National Sleep Foundation/ E-mail nsf@sleepfoundation.org “ Sleep and Dreams ’,(page 10) –by Faith Hickman Bryne, ISBN: 978-07613-2312-9
‘ Anxiety, Phobias, and Panic Attacks- The All Natural Program’ (pg.198-199) –Douglas Hunt M.D./ ISBN: 0-446-69181 ‘ Overview of Sleep & Disorders’ –by S. Chokroverty Indian Journal of Medicine; Volume 131, Issue 2, (page 126-140)/ ISSN: 09715916 This article defines sleep on the basis of dividing sleep into two stages, NRM,(which is divided into three stages, and REM sleep. This article discusses physiological body changes sleep, and the automatic and somatic nervous system. It also discusses sleep disorders.
‘ Brain the Complete Mind’ (pg. 192) -Michael S. Sweeney/ ISBN: 978-1-4262-0547-7 ‘ Anxiety, Phobias, and Panic Attacks- The All Natural Program’ (pg.198-199) –Douglas Hunt M.D./ ISBN: 0-446-69181
‘ Sleep and Dreams’ (page 41) -by Faith Hickman Bryne /ISBN: 978-0-7613-2312-9 This book discusses the facts that scientist have discovered about sleep. It makes a clear point about sleep being a necessary force in our lives. Brynie helps shed some light on the physical, emotional, and social issues surrounding sleep and screams; and how these issues affect our lives.
Emergence of Noise-Induced Oscillations in the Central Circadian Pacemaker PLOS Biology; Oct 2010, Volume 8, Issue 10, page 1-19 This article discusses a study done on mice focused on their chiasmatic nucleus and the effects of external noise to their mammalian circadian clock. The Master Clock Becomes Servant -Article by Brian Fiske Natures Neuroscience, Volume 6, Issue 2, page 108/ ISSN: 10976256 Discusses the suprachiasmatic nucleus (SCN), a specialized clock or pacemaker in the hypothalmus of mammals. Role of the SCN in regulating daily rhythms in behavior and body function; Intrinsic mechanisms of the SCN.
‘ Brain the Complete Mind’ (page 172) -Michael S. Sweeney/ ISBN: 978-1-4262-0547-7
Academic Journal- Indian Journal of Medical Research/ ISSN: 0971-5916 This academic journal discusses two states of sleep that are non rapid eye movement, (NREM), sleep that is divided into four stages, (1,2,3, and 4); and rapid eye movement sleep, (REM).
‘ Sleep and Dreams’ (pages 10-18)-by Faith Hickman Bryne /ISBN: 978-0-7613-2312-9 ‘ Brain the Complete Mind’ (pg. 188) -Michael S. Sweeney/ ISBN: 978-1-4262-0547-7
‘ Brain the Complete Mind’ (pages 190) -Michael S. Sweeney/ ISBN: 978-1-4262-0547-7
‘ Brain the Complete Mind’ (pgs. 190-191) -Michael S. Sweeney/ ISBN: 978-1-4262-0547-7
‘ 13 Dreams Freud Never Had’ by J. Allan Hobson M.D./(prologue), ISBN: 0-13147225-9 This book discusses the bizarre nature of dreams and the unconscious mind and it’s connection to our emotions. Each chapter maps how each individualized entry dream interpretation fits into the physical structure of the brain.