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Physical Activity & Sleep

Physical Activity & Sleep. EPHE 348. Sleep – What is it good for?. Insomnia is a major public health issue (20-40%) Results in mood and psychiatric issues, reduced efficiency, and accidents Drugs have their own health risks…(tolerance) need behavioural sleep management strategies.

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Physical Activity & Sleep

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  1. Physical Activity & Sleep EPHE 348

  2. Sleep – What is it good for? • Insomnia is a major public health issue (20-40%) • Results in mood and psychiatric issues, reduced efficiency, and accidents • Drugs have their own health risks…(tolerance) need behavioural sleep management strategies

  3. Sleep Characteristics • Onset • Wake after onset • Stages of Sleep (NREM & REM) • Total Time

  4. Sleep • Stage 1 – NREM • 5% of sleep • Transition from wakefulness • Stage 2 NREM • 50% of sleep • Intermediate sleep • Stage 3&4 NREM • 20% of sleep • Slow wave typical in first third of sleep • REM • 25% of sleep • 90 min cycles and mostly in last third of sleep

  5. PA & Sleep • Ranked a salient factor in surveys • Almost accepted as a universal truth • Parents & Kids • But…..is it really important?

  6. Youngstedt et al. 1997, 2000 • Meta-analyses of 38 laboratory studies • Sleep onset (ES = -.05) • Wake after sleep (ES = .07) • NONREM stage 2 (ES = .18) • NONREM stage 3-4 (ES = .19) • REM sleep (ES = -.49; 7 min) • Total sleep time (ES = .42; 10 min)

  7. Summary of Meta-analysis • Clinical significance is dubious • Note that most participants were good sleepers (ceiling effect) • Proximity to bedtime PA and wakefulness was not supported (myth)

  8. Youngstedt & Kline, 2006 • Sleep lab studies perhaps limited by ecological validity and non-representative samples…. • Review of survey studies • Exercise ranks as most important to sleep practices • Bedtime PA and sleep also not supported by surveys • Consistent association between sleep quality and exercise (though it lags behind stress & Depression)

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