Title: What is consciousness, and how does it function?
1The Architecture of Sleep
- What is consciousness, and how does it function?
- Why do we sleep 3 theories
- What is biological rhythm of our sleep?
- How does sleep loss effect us?
2Theories of the Purpose of Sleep
- Restoration the body wears out during and sleep
is necessary to put it back in shape - Protection sleep emerged in evolution as an
adaptations to preserve energy and protect during
the time of day when there is considerable
danger. - Growth During sleep the pituitary gland releases
growth hormone.
3Stages of Sleep
- Awake and alert through Stage 2 (slide 13)
- Stage 3 through REM Sleep (slide 16)
- Methods of recording sleep and characteristics of
the five stages (stages 1 through 4, or non-REM
NREM and REM sleep). The typical EEG patterns
are superimposed over the sleepers image.
4Sleep Deprivation Site
- Symptoms of sleep deprivation
- Common symptoms of sleep deprivation include
- tiredness , irritability, edginess , inability
to tolerate stress problems with concentration
and memory , behavioral, learning or social
problems frequent infections , blurred vision ,
vague discomfort , alterations in appetite ,
activity intolerance - It must be noted that many of these symptoms can
be related to disabling conditions. This overlap
of symptoms may make it difficult to determine if
they are caused by sleep deprivation or the
disability.\ - Some suggestions to help you determine the cause
of your sleep deprivation include talking to your
health care provider, and keeping a log (that
contains signs and symptoms, situations affecting
your sleep, medications, diet, etc
5Sleep Deprivation Record Breakers
- Until recently, most sleep research tested the
limits of how long people can stay up and the
short term effects of sleep deprivation. - Notorious cases of record-setters include disc
jockey Peter Tripp who in 1959 stayed up for more
than eight days as a promotional stunt. After a
few days, he began to hallucinate, seeing
kittens, mice, and cobwebs. He also became
paranoid, insisting that an electrician had
dropped a hot electrode into his shoe. - Six years later, high school student Randy
Gardner attempted to break the Guinness Book of
World Records for the longest time awake -- 260
hours. And after 11 days without sleep he
suffered no hallucinations or paranoia and no
psychotic symptoms.
6Randy Gardners Sleep Experience
- Day 2 Difficulty focusing eyes and signs of
astereognosis (difficulty recognizing objects
only by touch). - Day 3 Moodiness, some signs of ataxia (inability
to repeat simple tongue twisters). - Day 4 Irritability and uncooperative attitude,
memory lapses and difficulty concentrating.
Gardner's first hallucination was that a street
sign was a person, followed by a delusional
episode in which he imagined that he was a famous
black football player. - Day 5 More hallucinations (e.g., seeing a path
extending from the room in front of him down
through a quiet forest). These were sometimes
described as "hypnagogic reveries" since Gardner
recognized, at least after a short while, that
the visions were illusionary in nature. - Day 6 Speech slowing and difficulty naming
common objects. - Day 7 and 8 Irritability, speech slurring and
increased memory lapses. - Day 9 Episodes of fragmented thinking
frequently beginning, but not finishing, his
sentences. - Day 10 Paranoia focused on a radio show host who
Gardner felt was trying to make him appear
foolish because he ws having difficulty
remembering some details about his vigil. - Day 11 Expressionless appearance, speech slurred
and without intonation had to be encouraged to
talk to get him to respond at all. His attention
span was very short and his mental abilities were
diminished. In a serial sevens test, where the
respondent starts with the number 100 and
proceeds downward by subtracting seven each time,
Gardner got back to 65 (only five subtractions)
and then stopped. When asked why he had stopped
he claimed that he couldn't remember what he was
supposed to be doing.
7How do sleeping pills work?
- Most sleeping pills are closely related to the
drugs that are given for anxiety to help people
feel calmer (sedatives). Drugs prescribed as
sedatives will help you sleep if taken at night,
while sleeping pills will sedate you if taken
during the day. Generally speaking, the
short-acting drugs are those that are prescribed
as sleeping tablets, and the longer-acting are
prescribed for anxiety.Sleeping drugs are more
likely to be effective in cases where the
difficulty getting to sleep or staying asleep
(insomnia) is short-lived. They are less helpful
when the insomnia has been going on for a long
time. No sleeping pills should be used for
long-term treatment.
8Artificial Stimulants
Caffeine blocks the effect of adenosine, a
chemical in our brains that induces sleep.
Caffeine withdrawal can produce several side
effects. Headaches Irritability Nervousness
Restlessness Tiredness
- Caffeine, by any measure, is the worlds most
popular drug, easily surpassing nicotine and
alcohol, according to Bennett Alan Weinberg and
Bonnie K. Bealer (The World of Caffeine,
Rutledge 2001). Unlike other drugs, however,
caffeine is an unregulated, easily accessible,
normal part of life. Every day in America, 85
percent of us use caffeine. Caffeine has become
so popular because it serves as a stimulant. It
increases metabolism, raises blood pressure and
heart rate, and accelerates breathing. It also
can offset the effects of sleep deprivation. In
other words, it wakes you up Research suggests
that caffeine blocks the effect of adenosine, a
chemical in our brains that induces sleep. As a
result, when we drink caffeine we are unable to
become as tired or sleepy as we would otherwise,
and we have difficulty falling asleep 38 of
nighttime caffeinated beverage drinkers report
awaking frequently during the night a few times a
week or more (compared with 33 of those who do
not drink caffeinated beverages at night) and - 27 of nighttime caffeinated beverage drinkers
(versus 15 of those who do not drink caffeinated
beverages at night) experienced daytime
sleepiness that interfered with their daily
activities a few days a week or more.
9Caffeine amounts in popular soft drinks per 12
oz cans
- SOFT DRINK/CAFFEINE LEVEL (mgs)
- Mountain Dew/55.0 (no caffeine in Canada)
- Diet Mountain Dew/55.0
- Coca-Cola/45.6
- Diet-Cola/45.6
- 7 Up/0
- Caffeine amounts per 7 oz cups of coffee and tea
- Espresso/100
- Brewed coffee/80 - 135
- Instant/65 - 100
- Decaf, brewed/3 - 4
- Decaf, instant /2 - 3
- Tea iced/70
- Tea brewed/40 - 60
- Tea instant/30
- Chocolate also contains caffeine. A 28 gram
Cadbury chocolate bar contains about 15 mgs of
caffeine
10How Does Sleep Contribute to All of These Things?
Sleep architecture follows a pattern of
alternating REM (rapid eye movement) and NREM
(non-rapid eye movement) sleep throughout a
typical night in a cycle that repeats itself
about every 90 minutes.
11What role does each state and stage of sleep
play?
NREM (75 of night) As we begin to fall
asleep, we enter NREM sleep,
which is composed of stages 1-4
12- Stage 1
- Between being awake and falling asleep
- Light sleep
- temperature and blood pressure drop
- Shift to alpha waves
- muscles relax
- hypnagogic possible
- images occur
- easily awakened
-
13What is a myoclonic jerk?
- This term denotes a common experience with sudden
contractions of the big body muscles while
falling asleep. This mostly causes a feeling of
stumbling, falling or similar and subsequently
waking up again - "...you're heart rate gets very slow, and and
your breathing slows down quicker than normal.
You brain may interpret this as your body dying,
so it sends an electrical pulse to your muscles.
Like a jump start. This is similar to a Night
Terror, when you wake up absolutely terrified
about something, but have no idea why...."
14Stage 2
- Stage 2
- Onset of sleep
- Becoming disengaged from surroundings
- Breathing and heart rate are regular
- Body temperature drops (so sleeping in a cool
room is helpful) - Slower eye movement
- Sleep spindles and K-complex
- If aroused youll say..who me? Asleep?
-
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16- Stages 3 and 4 slower larger delta wavesin
stage 4 delta waves increase 50 - Deepest and most restorative sleep
- Blood pressure drops, heart rates slows
- Breathing becomes slower
- Muscles are relaxed, no eye movement, hard to
wake up - Blood supply to muscles increases
- Tissue growth and repair occurs
- Energy is restored
- Hormones are released, such as Growth
hormone, essential for growth and development,
including muscle development
17REM (25 of night) First occurs about 90 minutes
after falling asleep and recurs about every 90
minutes, getting longer later in the night
Provides energy to brain and body, blood pressure
rises, heart and respiration increase
Supports daytime performance Brain is active
and dreams occur Eyes dart back and forth
Body becomes immobile and relaxed, as muscles are
turned off
18In addition, levels of the hormone cortisol dip
at bed time and increase over the night to
promote alertness in morning. Sleep helps us
thrive by contributing to a healthy immune
system, and can also balance our appetites by
helping to regulate levels of the hormones
ghrelin and leptin, which play a role in our
feelings of hunger and fullness. So when were
sleep deprived, we may feel the need to eat more,
which can lead to weight gain. The one-third of
our lives that we spend sleeping, far from being
unproductive, plays a direct role in how full,
energetic and successful the other two-thirds of
our lives can be.
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20Sleep Disorders
Bruxism Sleep Apnea Insomnia Restless Leg
Syndrome Night Terrors Sleep Walking Periodic
Limb Movement Bed Wetting
21Bruxis
- Sleep bruxism, also known as nocturnal tooth
grinding, is the medical term for clenching or
grinding teeth during sleep - estimated that 8 of adults grind their teeth at
night and a study shows that more than a third of
parents report symptoms of bruxism in their
children.
22Causes
- factors as
- anxiety
- stress
- alcohol consumption
- cigarette smoking
- caffeine
- sleep apnea
- snoring and excessive daytime sleepiness
23Symptoms of sleep bruxism include Worn down
teeth Headaches Earaches Sore gums, teeth,
jaw, and face
24Sleep Apnea
- Breathing is Briefly and repeatedly interrupted
during sleep - sleep apnea refers to a breathing pause that
lasts at least ten seconds - Obstructive sleep apnea occurs when the muscles
in the back of the throat fail to keep the airway
open, despite efforts to breathe. Another form of
sleep apnea is central sleep apnea, in which the
brain fails to properly control breathing during
sleep. Obstructive sleep apnea is far more common
than central sleep apnea.
25Continued.
- Obstructive sleep apnea, or simply sleep apnea,
can cause fragmented sleep and low blood oxygen
levels. For people with sleep apnea, the
combination of disturbed sleep and oxygen
starvation may lead to hypertension, heart
disease and mood and memory problems - Sleep apnea also increases the risk of
automobile crashes. Sleep apnea can be
life-threatening and you should consult your
doctor immediately if you feel you may suffer
from it.
26Symptoms
- Chronic snoring is a strong indicator of sleep
apnea - they may suffer from daytime sleeplessness
- other symptoms such as difficulty concentrating
- depression, irritability,
- sexual dysfunction, learning and memory
difficulties - falling asleep while at work, on the phone, or
driving - Left untreated, symptoms of sleep apnea can
include - disturbed sleep,
- excessive sleepiness during the day
- high blood pressure,
- heart attack, congestive heart failure,
- cardiac arrhythmia,
- stroke
- depression.
27Insomnia
- Insomnia, which is Latin for "no sleep," is the
inability to fall asleep or remain asleep. - Insomnia is also used to describe the condition
of waking up not feeling restored or refreshed - insomnia refers to the inability to get the
amount of sleep you as an individual need to wake
up feeling rested. - people experience chronic-intermittent insomnia,
which means difficulty sleeping for a few nights,
followed by a few nights of adequate sleep before
the problem returns.
28Insomnia
- Half of all those who have experienced insomnia
blame the problem on stress and worry - The prevalence of insomnia is higher among older
people and women - Some medications can lead to insomnia, including
those taken for - colds and allergies
- high blood pressure
- heart disease
- thyroid disease
- birth control
- asthma
- pain medications
- depression (especially SSRI antidepressants)
29Insomnia Continued
- Some common sleep disorders such as restless
legs syndrome and sleep apnea can also lead to
insomnia. - Sleep is as essential as diet and exercise.
Inadequate sleep can result in fatigue,
depression, concentration problems, illness and
injury. - Symptoms of insomnia include
- difficulty falling asleep
- waking up frequently during the night
- difficulty returning to sleep
- waking up too early in the morning
- unrefreshing sleep
- daytime sleepiness
- difficulty concentrating
- irritability
30Treatment
- bedtime routines or the bedroom itself may become
linked with anxiety for a person who is
experiencing insomnia because they dread the
thought of another sleepless night. - Some examples of behavioral treatments are
- Stimulus Control Therapy creating a sleep
environment that promotes sleep - Cognitive Therapy learning to develop
positive thoughts and beliefs about sleep - Sleep Restriction following a program that
limits time in bed in order to get to sleep and
stay asleep throughout the night - Relaxation techniques, such as yoga, meditation,
and guided imagery may be especially helpful in
preparing the body to sleep. Exercise, done early
in the day, can also be helpful in reducing
stress and promoting deeper sleep.
31Sleeping Pills
- A sedative is a substance that depresses the
central nervous system, resulting in calmness,
relaxation, reduction of anxiety, sleepiness, and
slowed breathing, as well as slurred speech,
staggering walk, poor judgment, and slow,
uncertain reflexes. Sedatives may be referred to
as tranquilizers, depressants, anxiolytics,
soporifics, sleeping pills, downers, or
sedative-hypnotics. Sedatives can be abused to
produce an overly-calming effect (alcohol being
the classic and most common sedating drug). At
high doses or when they are abused, many of these
drugs can cause unconsciousness and even death.
32Restless Leg Syndrome
- Restless Legs Syndrome (RLS) is a neurologic
sensorimotor disorder that is characterized by an
overwhelming urge to move the legs when they are
at rest. - Symptoms of RLS are most severe in the evening
and nighttime hours and can profoundly disrupt a
patient's sleep and daily life. - RLS affects approximately 10 of adults in the
U.S. Researchers believe that RLS is commonly
unrecognized or misdiagnosed as insomnia or other
neurological, muscular or orthopedic condition. - More than 80 percent of people with RLS also
suffer from a condition know as periodic limb
movement disorder (PLMD). Characteristics of PLMD
include involuntary leg twitching or jerking
movements during sleep that occur repeatedly
throughout the night and result in disrupted
sleep. -
33Treatment
- Requip (ropinirole hydrochloride) that is
commonly used to treat Parkinson disease was
given FDA approval at lower doses for the
treatment of moderate-to-severe primary RLS - Mirapex was also approved by the FDA for the
treatment of moderate-to-severe primary RLS
34Night Terrors
- The sleep disorder of night terrors typically
occurs in children aged 3-12 years, with a peak
onset in children aged 3½ years. - Night terrors are distinctly different from the
much more common nightmares, which occur during
REM sleep. Night terrors are characterized by
frequent recurrent episodes of intense crying and
fear during sleep, with difficulty arousing the
child. Night terrors are frightening episodes
that disrupt family life. -
35Causes
- Night terrors may be caused by the following
- Stressful life events
- Fever
- Sleep deprivation
- Medications that affect the central nervous
system (the brain)
36Night Terrors Symptoms
- In addition to frequent recurrent episodes of
intense crying and fear during sleep, with
difficulty arousing the child, children with
night terrors may also experience the following
- Increase breathing
- Sweating
- Increase heart rate
37Sleep Walking
- is a disorder characterized by complicated
actions that result in walking during sleep. - Sleepwalking behavior can range from simply
getting out of bed and walking around the room to
driving a car. - Sleepwalking usually occurs during the slow-wave
stages of non-rapid eye movement (NREM) sleep
(stages of sleep in which eye movement does not
take place for details of stages of sleep see
Sleep Understanding the Basics.) - . Persons affected with this disorder usually
have their eyes wide open in a stare. - Sleepwalking occurs most commonly in middle
childhood and preadolescence, with a peak
incidence in children aged 11-12 years. - Can last through adulthood
38Causes
- schedules
- Fever
- stress
- magnesium deficiency
- alcohol intoxication can trigger sleepwalking
- sedative/hypnotics
- narcoleptics (drugs used to treat psychosis)
- minor tranquilizers
- stimulants
- antihistamines
39Symptoms
- Episodes range from quiet walking about the room
to agitated running or attempts to"escape." - Typically, the eyes are open with a glassy,
staring appearance as the person quietly roams
the house. - On questioning, responses are slow or absent. If
the person is returned to bed without awakening,
the person usually does not remember the event. - Older children, who may awaken more easily at the
end of an episode, often are embarrassed by the
behavior (especially if it was inappropriate). - Sleepwalking is not associated with previous
sleep problems, sleeping alone in a room or with
others, achluophobia (fear of the dark), or anger
outbursts. - Some studies suggest that children who sleepwalk
may have been more restless sleepers when aged
4-5 years, and more restless with more frequent
awakenings during the first year of life.
40 Periodic limb movement disorder
- repetitive cramping or jerking of the legs during
sleep. - It is the only movement disorder that occurs
only during sleep, and it is sometimes called
periodic leg (or limb) movements during sleep - "Periodic" refers to the fact that the movements
are repetitive and rhythmic, occurring about
every 20-40 seconds - PLMD is also considered a sleep disorder,
because the movements often disrupt sleep and
lead to daytime sleepiness.
41Causes
- Actually no known cause
- Has been linked with abnormal nerve travel from
brain to limbs - There are secondary reason like diabetes, spinal
cord injuries, tumors sleep apnea - Drug withdrawal
- Linked with Restless Leg Syndrome
- Treatment
- Medication that with relaxes the muscles
- Or allows the patients to sleep through it
42Nocturnal Enuresis
- Medical term for wetting the bed
- There are both primary and secondary forms of
bedwetting - primary bedwetting, the child has never had
nighttime control over urination - The secondary form is less common and refers to
bedwetting that occurs after the child has been
dry during sleep for 6 or more months - Secondary bedwetting is usually caused by
psychological stress - may be the result of an underlying medical
condition such as constipation or urinary tract
obstruction
43Symptoms
- Bedwetting may occur at any point during the
night but usually occurs during the first few
hours of sleep - Occasional bedwetting for children over the age
of 5 is not uncommon but if it happens more often
than 2-3 times per month, parents should consult
their pediatrician.
44Treatment
- Establishing a regular bedtime routine that
includes going to the bathroom - Waking your child during the night before he/she
typically wets the bed and taking him/her to the
bathroom - Developing a reward system to encourage your
child, such as stickers for dry nights - Talking to your child about the advantages of
potty-training, such as not having to wear
diapers and becoming a "big kid" - Limiting beverages in the evening - even those
last minute water requests - Using a "bell-and-pad" which incorporates an
alarm that goes off whenever your child's pajamas
or bed become wet during an accident. These
systems teach your child to eventually wake up
before the bedwetting occurs - Last resort contact physician for medication
45Tips for good Sleep
- 1. Maintain a regular bed and wake time schedule
including weekends. - Our sleep-wake cycle is regulated by a "circadian
clock" in our brain and the body's need to
balance both sleep time and wake time. A regular
waking time in the morning strengthens the
circadian function and can help with sleep onset
at night. That is also why it is important to
keep a regular bedtime and wake-time, even on the
weekends when there is the temptation to sleep-in.
46- Establish a regular, relaxing bedtime routine
such as soaking in a hot bath or hot tub and then
reading a book or listening to soothing music. - A relaxing, routine activity right before bedtime
conducted away from bright lights helps separate
your sleep time from activities that can cause
excitement, stress or anxiety which can make it
more difficult to fall asleep, get sound and deep
sleep or remain asleep. Avoid arousing activities
before bedtime like working, paying bills,
engaging in competitive games or family
problem-solving. Some studies suggest that
soaking in hot water (such as a hot tub or bath)
before retiring to bed can ease the transition
into deeper sleep, but it should be done early
enough that you are no longer sweating or
over-heated. If you are unable to avoid tension
and stress, it may be helpful to learn relaxation
therapy from a trained professional. Finally,
avoid exposure to bright before bedtime because
it signals the neurons that help control the
sleep-wake cycle that it is time to awaken, not
to sleep.
47- Create a sleep-conducive environment that is
dark, quiet, comfortable and cool. - Design your sleep environment to establish the
conditions you need for sleep cool, quiet,
dark, comfortable and free of interruptions. Also
make your bedroom reflective of the value you
place on sleep. Check your room for noise or
other distractions, including a bed partner's
sleep disruptions such as snoring, light, and a
dry or hot environment. Consider using blackout
curtains, eye shades, ear plugs, "white noise,"
humidifiers, fans and other devices.
48. Use your bedroom only for sleep
- It is best to take work materials, computers and
televisions out of the sleeping environment. - Use your bed only for sleep to strengthen the
association between bed and sleep. - If you associate a particular activity or item
with anxiety about sleeping, omit it from your
bedtime routine. For example, if looking at a
bedroom clock makes you anxious about how much
time you have before you must get up, move the
clock out of sight. - Do not engage in activities that cause you
anxiety and prevent you from sleeping.
49Exercise regularly. It is best to complete your
workout at least a few hours before bedtime.
- In general, exercising regularly makes it easier
to fall asleep and contributes to sounder sleep. - exercising sporadically or right before going to
bed will make falling asleep more difficult. In
addition to making us more alert, our body
temperature rises during exercise, and takes as
much as 6 hours to begin to drop. - A cooler body temperature is associated with
sleep onset... Finish your exercise at least 3
hours before bedtime. Late afternoon exercise is
the perfect way to help you fall asleep at night.
50 Avoid caffeine (e.g. coffee, tea, soft drinks,
chocolate) close to bedtime.
- Caffeine is a stimulant, which means it can
produce an alerting effect. - Caffeine products, such as coffee, tea, colas and
chocolate, remain in the body on average from 3
to 5 hours, but they can affect some people up to
12 hours later. - Even if you do not think caffeine affects you, it
may be disrupting and changing the quality of
your sleep. - Avoiding caffeine within 6-8 hours of going to
bed can help improve sleep quality.
51Finish eating at least 2-3 hours before your
regular bedtime.
- Eating or drinking too much may make you less
comfortable when settling down for bed. - It is best to avoid a heavy meal too close to
bedtime. Also, spicy foods may cause heartburn,
which leads to difficulty falling asleep and
discomfort during the night. - Try to restrict fluids close to bedtime to
prevent nighttime awakenings to go to the
bathroom, though some people find milk or herbal,
non-caffeinated teas to be soothing and a helpful
part of a bedtime routine.
52Avoid nicotine (e.g. cigarettes, tobacco
products). Used close to bedtime, it can lead to
poor sleep.
- Nicotine is also a stimulant.
- Smoking before bed makes it more difficult to
fall asleep. - When smokers go to sleep, they experience
withdrawal symptoms from nicotine, which also
cause sleep problems. - Nicotine can cause difficulty falling asleep,
problems waking in the morning, and may also
cause nightmares. - Difficulty sleeping is just one more reason to
quit smoking. And never smoke in bed or when
sleepy!
53Avoid alcohol close to bedtime.
- Although many people think of alcohol as a
sedative, it actually disrupts sleep, causing
nighttime awakenings. - Consuming alcohol leads to a night of less
restful sleep.
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