1 / 26

Sleep & Chronophysiology Laboratory

M. Sleep & Chronophysiology Laboratory. The Importance of Sleep and Sleep Hygiene: Practical Clues for the College Student. Dr. H. Lori Schnieders. Functions of Sleep. M. Sleep & Chronophysiology Laboratory. SWS – basic sleep drive – rest, recovery & homeostasis

drussel
Download Presentation

Sleep & Chronophysiology Laboratory

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript


  1. M Sleep & Chronophysiology Laboratory The Importance of Sleep and Sleep Hygiene: Practical Clues for the College Student Dr. H. Lori Schnieders

  2. Functions of Sleep M Sleep & Chronophysiology Laboratory SWS – basic sleep drive – rest, recovery & homeostasis Body& blood cell work, immune system, Keep circadian rhythms entrained Stage 2 – maintain vigilance while sleeping REM- Memory consolidation, development of neural connections in childhood

  3. RAW DATA STORAGE AMPS DIGITIZEDVALUES PSA or PAA A/D CONVERSION BOARD RESIDENT IN COMPUTER SAMPLING RATE 128-1000Hz OFF-LINE VISUAL SLEEP-STAGE SCORING BETA 12-32 Hz* SIGMA 12-16 Hz ALPHA 8-12 Hz THETA 4-8 Hz DELTA 0.5-4 Hz % ZERO-CROSS % FIRST DERIVATIVE POWER POWER SPECTRA *FREQUENCY BAND WIDTHS DIFFER BETWEEN LABORATORIES

  4. REM

  5. Stage 4

  6. HEALTHY NORMAL CONTROL Awake Move REM Stg 1 Stg 2 Stg 3 Stg 4 SOS: 23:54:00 WUT: 08:51:30 TIME OF NIGHT % REM: 13.3 % STAGE 1: 7.5 % STAGE 2: 57.0 % STAGE 3: 16.9 % STAGE 4: 3.5 SLEEP EFFICIENCY: 96.8% REM LATENCY: 94.5 min SLEEP LATENCY: 7.0 min

  7. M Sleep & Chronophysiology Laboratory How much sleep do you need? • Not everyone needs the same amount of sleep Natural short and long sleepers • BUT sleeping less than 6.5 or more than 9 hours is associated with 1.7 x greater mortality & risk of disease.

  8. M Sleep & Chronophysiology Laboratory Is it Enough Sleep? • More than 40 % of adults have sleep complaints • 25 % women & 16 % men • # 1 Complaint: Feeling unrested • # 2 Complaint: Difficulty Falling Asleep Among college students 71 % had sleep complaints in 2000 compared to 24 % in 1978

  9. M Sleep & Chronophysiology Laboratory How Has Sleep Changed Historically? • Estimated 8-9 hrs in early 20th Century • 7-8 hrs mid 1980s-2002 • College Students: • 1980s reported 7-7.5 hrs • 2002 reported 6-6.9 hrs • Going to bed later is the culprit • Bedtime is 1-2 hrs later than it was 25 yrs ago

  10. M Sleep & Chronophysiology Laboratory Napping • 30-50 % of students nap • Nappers have delayed bedtime of >1 hr • 30 % naps >1.7 hrs • Mostly late afternoon naps • Sleep >1 hr less than non nappers

  11. M Sleep & Chronophysiology Laboratory Consequences of Sleep Loss • Poor academic performance correlated with insomnia & poor sleep quality • Automobile Accidents: Fatigue is a leading cause • Minor medical Illness: Cold & Flu rates higher in poor sleepers • Circadian dysregulation: Creating Jet Lag in the home environment • Psychiatric Illness: Depression & Anxiety

  12. M Sleep & Chronophysiology Laboratory Sleep & Depression • Sleep disturbance > 2 wks is a risk factor for the development of depression • Sleep abnormalities are common symptoms of depression: >80% pts • Often the presenting symptom: Common to notice the sleep problem first

  13. M Sleep & Chronophysiology Laboratory Sleep & Depression If sleep problems persist into clinical remission: • Worse clinical outcome and increased risk of relapse in recovering patient • Increased risk of suicide • Daytime fatigue/ reduced functioning • Worry about insomnia may cause further insomnia and anxiety

  14. M Sleep & Chronophysiology Laboratory Depression in College Students • Incidence is 2 x greater than general population • Approximately 20 % of students • Often goes undiagnosed and untreated • Increasing risk of another episode

  15. M Sleep & Chronophysiology Laboratory Sleep and Depression in College Students • Worsening of depression and sleep problems at exam time (particularly in males) • Minor medical problems 2-4 x more prevalent in depressed students with sleep problems >2 wks duration • Attending University does increase both incidence of sleep problems & depression

  16. DEPRESSED PATIENT Awake Move REM Stg 1 Stg 2 Stg 3 Stg 4 SOS: 01:04:00 WUT: 08:51:30 TIME OF NIGHT % REM: 16.9 % STAGE 1: 17.0 % STAGE 2: 46.0 % STAGE 3: 0.0 % STAGE 4: 0.0 SLEEP EFFICIENCY: 79.2% REM LATENCY: 49.0 min SLEEP LATENCY: 6.0 min

  17. M Sleep & Chronophysiology Laboratory Sleep & Biological Rhythms • Ultradian <24 hrs • Most common 90 min REM/NREM sleep cycle • Task Performance • Infradian >24 hrs • Lunar cycle • Menstrual cycle

  18. M Sleep & Chronophysiology Laboratory Circadian Rhythms • 24 hr rhythms in biology, physiology, mood & performance that are entrained to the light dark cycle • Controlled by the SCN in the hypothalamus • Light is the most potent zeitgeber • Sleep, Cardiovascular Activity, Body Temperature, Hormones, Endocrine & Metabolic Function, Liver & Kidney Function, Gastrointestinal Activity, Immunology

  19. 200 600 700 800 900 100 300 500 400 200 600 700 800 900 100 300 400 500 HIGH COHERENCE 100 .99 C3 C4 % Time-In-Frequency 0 EPOCHS LOW COHERENCE .43 100 % Time-In-Frequency 0 EPOCHS

  20. Coherence in Girls at High-Risk M Sleep & Chronophysiology Laboratory CUTPOINT= .70 HIGH RISK NC >50 % of girls with extreme low values had 1st episode 3-5 yrs later

  21. M Sleep & Chronophysiology Laboratory How Do We Improve Sleep & Depression In College Students? • Education about Sleep • Education about Depression • Clearly identify Biological & Familial Risks • Early Intervention • Development of Easy, Practical Guidelines for Good Sleep Hygiene

  22. M Sleep & Chronophysiology Laboratory Good Sleep & Biological Rhythm Hygiene • Maintain regular rise & bed times every night including weekends i.e. 11:00 P.M.-6:00 A.M. ESPECIALLY FOR WOMEN • Very hot bath (~15 min. Duration) 1 1/2 hour before bedtime ESPECIALLY FOR SWS PROBLEMS • Turn down thermostat, no electric blankets Use very dark curtains or use a sleep mask • No napping especially in afternoon or evening

  23. M Sleep & Chronophysiology Laboratory Good Sleep & Biological Rhythm Hygiene • Restrict caffeine (not just coffee) 1-2 cups before 10 a.m. • Warm milk 1/2 hour before bedtime • No food or exercise within 2 hrs of bedtime • Avoid time zone changes

  24. M Sleep & Chronophysiology Laboratory Schedule for Light Exposure • Early morning bright light will advance the circadian clock i.e make you sleepy earlier • Late afternoon bright light will delay your body clock i.e make you sleepy later • Wear dark glasses to minimize light to retina if your body clock is already shifted • Avoid bright light at night, use incandescent light with the lowest wattage possible.

More Related