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Sleep (what is that)
| Term | Definition |
|---|---|
| Beta | desynchronies; highest frequency, lowest amplitude of wakefulness |
| Alpha | Desynchronies - each wave form looks different; relaxing/quite wakefulness |
| Theta | Stage 1 (10 minutes) 3-5% of sleep time; brain is slowing down higher amplitude and lowering frequency |
| Sleep spindles | Short bursts of higher frequency activity, 2-5 x/minute, Fewer in older persons (losing reaction time/problem solving), In stages 2-4; alpha/beta activity; start in stage 2 and in all following stages |
| K complexes | Only stage 2; Sudden sharp waveforms; One per minute (15 minutes); delta slow wave activity |
| NREM | full sleep cycle; 90 minutes, 75-90% of sleep time |
| Delta | high amplitude, synchronous |
| EEG | measures movement of charge particles from cortical tissues; measures number and amplitude of wave (inversely correlated) |
| Stage two | transition; intrude of waves from both directions; sleep spindles, k complexes (only); 50-60% of sleep time |
| Stage 3 | 20 to 50% Delta (high amplitude, synchronous) |
| Stage 4 | Delta—more than 50% Delta, 45 minutes; Groggy if wakened; |
| Slow wave sleep | both stage 3 and 4; accounts for 10-20% of total sleep time; high amp; low frequent; spend more time at the start; Cannot indefinitely defy need for sleep; Consolidate declarative memory; All mammals & birds sleep |
| REM sleep | spend more time towards the end of sleep; loss of muscle tone; increased EOG/EEG activity; no distal EMG activity; increase O2 metabolism; paradoxical sleep; alert if wakened; 8hrs =4-5 (20-30 minutes) |
| dolphins | slow wave sleep= adaptive; Hemispheres take turns sleeping; sleep in short 4-60 sec naps |
| Mental activity | Slow wave sleep increases after heavy mental activity; By trimming the neural connections built up during the day,only strongest synapses remain when we wake weakest connections vanished - and only the strongest circuits have been consolidated into memory |
| Infant REM sleep | Infants spend most time in REM (peaks at 40 weeks); 70% of time in REM sleep vs. adults=15%; Related to brain development? |
| deprivation rebound effect | REM is controlled by regulatory mechanism; body experiences an increased frequency, depth, and intensity of REM sleep following periods of deprivation or stress |
| REM sleep and learning | Rat studies: Harder to learn when REM deprived; Non-declarative learning in humans; Increase in REM after new learning |
| Dreams | everyone does; mostly vivid recall when wakened from dream; lose recall quickly; High blood flow to visual association cortex; Low to frontal cortex; motor, speech, language areas of brain stimulated, Eye movement may represent visual scanning |
| Nightmares | Stage 4 sleep/Paralyzing bad dreams |
| Sleep Deprivation | No consistent physical or physiological consequences in humans, 3 days with 1-2 hours sleep lost: up resting cortisol level less prolactin & GH, less immune system function, up fat deposition/less muscle, “negative” mood, Large cognitive consequences |
| Microsleep | 10 seconds-6 minutes; NHTSA research (>100,000 MVA’s, >2000 fatalities) |
| Sleep Deprivation part 2 | We don’t “catch up” after losing sleep; recover stage 4 and REM; Cerebral blood flow and metabolic rate fall to 75% of wakeful level when sleeping; Suggests brain is resting; fall asleep in less than 6 minutes=sleep deprived; 2x likely to make errors |
| depression and mania | sleep deprivation can improve depression, but can spark mania |
| Caffeine | Increased fatigue; Decreased ‘sleepiness’ |
| Hypocretin (orexin) deficit | Integrate metabolic, circadian and sleep debt influences to determine whether an animal should be asleep or awake and active |
| fatigue | may feel sleepy but might not fall asleep; does not resolve as quickly as sleepiness; related to depression/disorder |
| Rat platform study | 87% sleep disrupted; Stopped grooming, uncoordinated, weak Poor homeostasis, increased food intake, weight loss, low body temperature, sores on tail/paws, death 3w; No physiological abnormality v. (31% sleep disrupted) ;Death in 6 w; lived 3 yrs (avg) |
| Adenosine | Astrocytes store glycogen for “emergency energy”; Broken into glucose & given to neurons; by-product; accumulation produces increased delta sleep; increases steadily during day producing sleepy; feeling at night; recycled at night; decreased in ATP= more |
| Insomnia | 5% occasionally, 9% regularly; high comorbidity rate with chronic medical conditions (20% to 80%); CBTI most effective tx, drugs and CBTI=no advantage; primary- falling asleep; secondary - staying asleep; Drug dependency within 3 days |
| Sleep apnea | 18 million Americans; CO2 levels increase and you wake gasping for air; CPAP device |
| Alzheimer’s disease | Slow rhythms/ Body temp lowers between 9-noon (vs. 4-5 a.m.)/ Night wanderers |
| Schizophrenia | Melatonin production lags; 2-3 a.m.; Rhythms collapsed in some pts. |
| Depression | 40-65% report sleep px, common comorbidity |
| Pittsburgh Sleep Quality Index | 19 items;Subjective sleep quality, sleep latency, sleep duration, habitual sleep efficiency, sleep disturbances, use of sleeping medication, and daytime dysfunction.; Five additional questions rated by the respondent’s roommate or bed partner |
| World Sleep Society 10 Steps | maintaining a consistent sleep/wake schedule, limiting naps to 45 minutes, avoiding heavy/spicy/sugary foods and alcohol 4 hours before bed, cutting caffeine 6 hours before bed, exercising regularly, and optimizing the bedroom environment. |
| Progressive Muscle Relaxation | tensing, then releasing different muscle groups to promote awareness of muscle tension and deep relaxation. |
| CBT-I | Cognitive Behavioral Therapy-Insomnia; the gold-standard, first-line treatment for chronic sleep issues, focusing on changing thoughts and behaviors that disrupt sleep |
| Blue Light Therapy | Light strikes the retina and blue wavelengths specifically stimulate intrinsically photosensitive retinal ganglion cells (ipRGCs)= more NE and lower melatonin; 30 minutes exposure each morning |
| power nap | 45 – 60 minute can boost a persons’ memory five-fold |
| Melatonin | Antioxidant, anti-inflammatory, neuroprotective; medical community beefing |
| orexin agonist for sleep | class of drugs designed to promote wakefulness, not cause sleep, by acting as a replacement for the missing neurotransmitter in disorders like narcolepsy type 1. |
| Circadian Rhythms | 24-hour internal biological clocks that regulate essential functions like sleep-wake cycles, hormone release, and metabolism, primarily driven by light-dark cues |
| Suprachiasmatic nucleus | in hypothalamus; 20,000 neurons; Direct projection of fibers from retina; Regardless of blindness; Though sleep problems greater in congenitally blind population; Fetal SCN restores circadian rhythms |
| Seasonal Rhythms | adaptations of the animals to seasonally changing environment |
| Pineal gland | Atop midbrain, anterior of cerebellum; pineal gland; secrets melatonin |
| melatonin | Mostly at night—in the absence of sunlight; Metabolite of dairy products (warm milk?); Acts on SCN; Long nights=more melatonin=winter phase; Blindness and breast cancer research (49% lower risk); Antioxidant, anti-inflammatory, neuroprotective |
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