Sleep Science Quiz

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Questions and Answers

What is one crucial function of sleep that cannot be compromised for success?

Cognitive function maintenance (correct)

Creative thinking boost

Physical strength improvement

Memory enhancement

Which of the following statements best describes the consequence of sleep loss?

Impaired cognitive abilities (correct)

Enhanced emotional stability

Increased physical stamina

Improved memory retention

During sleep, what is one physiological change that occurs in the body?

Increased muscle activity

Body paralysis (correct)

Enhanced sensory perception

Waking consciousness

How is sleep characterized in the context of the described scenario?

Total amnesia and visual hallucinations Signup and view all the answers

What is one of the subjective measurements of sleep mentioned?

Sleep diaries Signup and view all the answers

Which disorder is characterized by waking up several hours earlier than most people, typically sleeping in the early evening?

Advanced sleep phase disorder Signup and view all the answers

What is a common treatment approach for individuals experiencing insomnia?

Cognitive behavioural therapy Signup and view all the answers

Which factor is NOT mentioned as a possible reason for sleep issues affecting individuals differently over time?

Age-related sleep needs Signup and view all the answers

Which type of medication is associated with the risk of rebound insomnia after discontinuation?

Benzodiazepines Signup and view all the answers

What is the likely impact of using benzodiazepines over an extended period on sleep structure?

Less restorative sleep due to altered cycles Signup and view all the answers

Which of the following describes free running type circadian rhythm?

A cycle that shifts later every day due to lack of cues Signup and view all the answers

Which of the following methods is considered a non-pharmacological approach to managing sleep problems?

Lifestyle changes Signup and view all the answers

What feature differentiates irregular sleep-wake rhythm from other sleep disorders?

A fragmented cycle of naps within 24 hours Signup and view all the answers

A person who experiences jet lag is primarily dealing with which issue?

Circadian rhythm disruptions due to time zone changes Signup and view all the answers

Which method is typically employed to better adapt shift workers to their schedules?

Adjusting shift schedules in a clockwise manner Signup and view all the answers

What happens to the transition from stage 1 to stage 3 sleep when sleep architecture is compromised?

It becomes much faster. Signup and view all the answers

In a biphasic sleep pattern under the influence of alcohol, what type of sleep is more prevalent in phase 1?

Slow wave sleep Signup and view all the answers

How does a sleep-deprived person's cognitive performance compare to that of an intoxicated person?

It is equivalent. Signup and view all the answers

Which of the following is NOT a common symptom of sleep disorders?

Excessive sweating at night Signup and view all the answers

What classification does initial insomnia fall under?

By sleep phase Signup and view all the answers

What characterizes acute insomnia?

Short term or transient. Signup and view all the answers

Which type of insomnia is described as being caused by medical conditions or mental disorders?

Secondary insomnia Signup and view all the answers

What is the primary influence on the circadian clock?

Visual cues of light and darkness Signup and view all the answers

Elderly individuals may experience which of the following regarding sleep needs?

They typically need less sleep. Signup and view all the answers

What is the most likely treatment approach for both primary and secondary insomnia?

Sleep hygiene and cognitive interventions Signup and view all the answers

What differentiates primary insomnia from secondary insomnia?

Primary insomnia has no identifiable cause. Signup and view all the answers

What does REM activity tend to do during the second half of the night when influenced by alcohol?

Increase progressively. Signup and view all the answers

Circadian rhythm sleep disorders indicate issues with what aspect of sleep?

The natural sleep-wake cycle Signup and view all the answers

What are the restorative properties of sleep attributed to?

Physical restoration during non-REM sleep and emotional restoration during REM sleep Signup and view all the answers

What was the outcome of the carousel technique used on sleep-deprived rats?

Most rats died within 10 days due to chronic sleep deprivation. Signup and view all the answers

What brain activity characterizes someone who is awake?

Low amplitude, high frequency beta waves Signup and view all the answers

What effect does prolonged partial sleep deprivation have on health?

It predisposes individuals to heart disease, obesity, and stroke. Signup and view all the answers

What is the typical compensation for sleep deprivation according to circadian rhythms?

Recovery sleep typically occurs over a week, averaging 2 hours extra per day. Signup and view all the answers

Which stage of sleep is characterized by sleep spindles and K complexes?

Stage 2 sleep Signup and view all the answers

Which factor does NOT contribute to sleep quality?

Duration of sleep regardless of its architecture Signup and view all the answers

What is true about the first sleep cycle in an average 8-hour sleep?

It lasts longer than subsequent cycles Signup and view all the answers

How does sleep typically change with aging?

Elderly sleep tends to be shallower with more awakenings Signup and view all the answers

What characterizes the chronotype of a person?

Their natural inclination to sleep at a certain time. Signup and view all the answers

What are the potential effects of sleep deprivation on cognitive performance?

Memory impairments and slower response times. Signup and view all the answers

What is slow-wave sleep primarily associated with?

Memory consolidation and deep rest Signup and view all the answers

How are weight changes affected by sleep deprivation in rats?

They exhibit weight loss along with visible health deterioration. Signup and view all the answers

Which statement about REM sleep is accurate?

It occurs after moving through three stages of NREM sleep. Signup and view all the answers

What happens during selective REM deprivation in experiments?

Features compromised indicate the role of REM in learning. Signup and view all the answers

What component does not accurately describe circadian rhythm?

It has the same duration across all individuals and species. Signup and view all the answers

Which of these reflects a misconception about the restorative function of sleep?

Sleep restoration is likely its primary function. Signup and view all the answers

What factor contributes to shorter lifespan among shift workers?

Higher frequency of sleep disorders and health issues. Signup and view all the answers

What is the relationship between long sleep duration and coronary heart disease?

Causation is unclear; other factors may affect health. Signup and view all the answers

In which sleep stage does the body experience paralysis and reduced movement?

REM sleep Signup and view all the answers

How does alcohol consumption affect sleep quality?

It can help with falling asleep but disrupts sleep patterns later. Signup and view all the answers

Which statement best describes sleep cycles?

They occur multiple times throughout a full night's sleep. Signup and view all the answers

What is the primary effect of insufficient NREM sleep?

Accelerated aging processes. Signup and view all the answers

What happens to body temperature as one prepares to sleep?

It decreases, facilitating the sleep process. Signup and view all the answers

Which aspect of sleep is least likely to be influenced by evolution?

Changes in sleep patterns across the lifespan Signup and view all the answers

Which population is likely to need the most sleep compared to adults?

Infants and toddlers Signup and view all the answers

What might explain the need for sleep in relation to neural functions?

Sleep is important for memory consolidation and neural maintenance. Signup and view all the answers

What is a primary difference in sleep between adults and infants?

Infants have a higher proportion of REM sleep. Signup and view all the answers

Study Notes

Sleep Importance

Sleep is vital for all ages and cannot be compromised.
Insufficient sleep negatively impacts cognitive function and overall well-being, even for successful people.
Although individual needs vary, most individuals require a consistent amount of sleep.

Sleep: A Strange Phenomenon

Sleep involves a loss of consciousness, paralysis, hallucinations (dreams), cardiac and respiratory irregularities, and spastic muscle contractions.
Despite experiencing total amnesia upon waking, sleep is a normal physiological process that resembles an alarming condition.

Defining Sleep

Challenging to define based on its function as restorative processes also occur during wakefulness.
Sleep is most commonly defined by observing daily periods of unconsciousness with specific brain activity patterns.

EEG Patterns During Sleep

Awake state: characterized by low-amplitude, high-frequency Beta waves.
Drowsiness: high-amplitude, slower frequency Alpha waves.
Stage 1 Sleep: low-amplitude, low-frequency Theta waves.
Stage 2 Sleep: distinctive sleep spindles and K-complexes appear on the EEG, potentially linked to sleep maintenance and memory consolidation.
Stage 3 Sleep (formerly N3): dominated by Delta waves, with low frequency and very low amplitude.

REM Sleep

Key component of sleep, also known as “rapid eye movement” due to rapid eye movements behind closed eyelids.
Associated with dreaming and other neurocognitive functions.

Sleep Cycles

A typical 8-hour sleep involves 4 cycles, each with a distinct architecture.
Cycle 1 starts with stages 1 to 4, followed by REM sleep.
Subsequent cycles become less deep.
REM sleep occurs in each cycle.
Comparing individual sleep patterns to archetypes helps determine normalcy.

Sleep Cycle Changes with Age

Elderly individuals tend to experience shallower sleep and more frequent awakenings.
The first sleep cycle, lasting 90 minutes, is crucial, and its stages include:
- Awake resting (Alpha and Beta waves)
- Stage 1 (10 minutes) with some Theta waves.
- Stage 2 (15 minutes) with irregular Theta waves, sleep spindles, and K-complexes.
- Stage 3 (20 minutes) with 20-50% Delta waves.
- Stage 4 (45 minutes) with >50% Delta waves.
- REM sleep (20-30 minutes): desynchronized (Beta) with some Theta waves.

Slow Wave Sleep

Refers to Stage 3 sleep, the deepest phase of NREM sleep, characterized by Delta waves.
Considered essential for memory consolidation.
While REM sleep involves near-total paralysis, SWS allows for some movement.

Circadian Rhythm

Refers to the cyclical fluctuations in our physiological, mental, and behavioral patterns within a 24-hour cycle.
Influences our sleep cycle.
Our circadian rhythm synchronizes with the local day-night cycle, though adaptation can be challenging.
Body temperature, which is lower during sleep, contributes to the urge to sleep when environmental cues like darkness and cooler temperatures signal nightfall.

Body Rhythms

Circadian: approximately 24-hour cycle, governing sleep-wake cycles.
Infradian: >28 hours, like the menstrual cycle.
Ultradian: <24 hours.

Evolutionary Theories of Sleep

Many modern science theories focus on adaptation and natural selection, but they don't adequately explain the purpose of sleep.
Predator avoidance theory doesn't fully explain why sleep, which creates vulnerability, is evolutionarily preserved.
An unknown neural function appears to be more essential, likely linked to:
- Homeostatic thermoregulation.
- Synaptic neuronal network integrity.
- Memory consolidation and learning.
- Gene expression regulation in sleep/wakefulness.

Sleep Regulation Across Lifespan

Babies sleep extensively but wake often to signal hunger or discomfort.
Infants and toddlers spend more time in REM sleep, crucial for brain development and network reorganization.
Our sleep needs decrease as we age.
Adults typically need 8 hours of sleep, with 3-5 hours being sufficient for elderly individuals.
The close correlation between sleep needs and brain development suggests that sleep is primarily for the brain.

Restorative Functions of Sleep

While restorative functions are beneficial, they are likely not sleep's primary purpose.
Sleep offers physical and emotional restoration:
- NREM sleep contributes to physical restoration.
- REM sleep facilitates emotional processing, like dream analysis.

Sleep Deprivation

Studies on rats:
- Chronic sleep deprivation (10-30 days) using the carousel technique reveals fatal outcomes, with death occurring within a month, often around 10 days.
- Deprived rats exhibit increased food intake, lower body temperature, weight loss, skin shedding, and ultimately, death without clear organ failure.
Human studies:
- Guinness World Record for sleep deprivation is 11 days.
- Individuals with exceptional abilities show resilience, but normal sleep patterns are disrupted even after 48 hours of sleep deprivation.
- Subjective, task, and short-term memory impairments occur after 48 hours.
- Partial sleep deprivation, even within 24 hours, leads to cognitive decline and increased risk of heart disease, obesity, and stroke.
- Total deprivation can be fatal within days.

Sleep Deprivation Impact on Sleep Architecture

After 4 days of sleep deprivation, an increase in REM and SWS suggests a compensatory mechanism.
This "compensation" comes at the cost of suboptimal cognitive performance during the day, including micro sleeps and slower reaction times.
Experimental selective REM deprivation demonstrates its importance in learning, as deficiencies cause learning deficits.

Sleep Deprivation Effects on Systems

Every system in the body is affected by sleep deprivation, including cardiovascular, neurological, and hormonal systems.

Circadian Rhythm and Sleep Deprivation Recovery

Individuals with disrupted sleep patterns experience more sleep disorders and poorer health.
Shift workers, for example, have reduced lifespans and higher rates of illness.
Sleep deprivation recovery is most effective within the "subjective night" window.
While we can somewhat compensate for sleep debt, it's not fully repairable. We need to sleep 2 hours more per day for the number of hours of sleep we are in debt.
To minimize negative consequences, avoid exceeding a 2-hour sleep deficit per day.

Sleep Habits

Chronotype: refers to an individual's natural inclination towards a specific sleep time, with some being early risers and others being night owls.
Sleep Duration: less than 4 hours or more than 9 hours of sleep is linked to an increased risk of death from coronary heart disease.
Partial sleep deprivation contributes to various chronic conditions.
Sleep Quality: refers to how well a person's sleep follows normal sleep architecture, not how they feel upon waking.
Sleep Efficiency: refers to how quickly an individual falls asleep when going to bed. Faster onset indicates higher efficiency.

Alcohol and Sleep

Despite its social acceptance, alcohol has detrimental effects on sleep.
Alcohol can disrupt sleep architecture, leading to faster transitions from Stage 1 to Stage 3 Sleep and potential interference with unknown benefits of each sleep stage.
Alcohol has a biphasic effect on sleep:
- Phase 1: increased slow-wave sleep.
- Phase 2: increased REM activity, which was suppressed during the first half of the night.
This biphasic effect is due to the dose-dependent actions of alcohol:
- Low dose: stimulant.
- High dose: depressant.
As the body metabolizes alcohol during sleep, it transitions from a depressant to a stimulant, leading to REM rebound.

Cognitive Performance and Alcohol/Sleep Deprivation

Sleep-deprived individuals show performance equivalent to or worse than alcohol-intoxicated individuals across various tasks, including driving simulators.
This suggests that driving while sleep-deprived should be as legally restricted as driving under the influence.

Sleep Disorders

Two primary complaints:
- Insomnia: difficulty sleeping.
- Hypersomnia: excessive daytime sleepiness, prolonged nighttime sleep.

Common Symptoms of Sleep Disorders

Daytime sleepiness.
Snoring.
Morning headaches.
Frequent awakening with gasping for air or nasal congestion.
Sore throat upon waking.
Poor concentration.
Irritability.
Frequent nighttime urination.
Daytime tiredness or fatigue.
High blood pressure.
Nighttime heartburn.

Insomnia Classification

By Sleep Phase:*
Initial: difficulty falling asleep.
Middle: frequent awakenings during sleep.
Terminal: early morning awakening with inability to return to sleep.
By Duration:*
Acute: short-term or transient insomnia (1-several nights).
Chronic: long-term or persistent insomnia (1 month or more).
By Cause:*
Primary: no identifiable cause, often associated with stress or substance use.
Secondary: caused by underlying medical conditions, mental disorders, or lifestyle factors.
Treatment:*
Addressing the primary condition for secondary insomnia.
Sleep hygiene practices.
Cognitive behavioral therapy and lifestyle interventions.
Prevalence:*
Affects approximately 1/3 of the population, with prevalence increasing with age, being more common in women, and associated with physical and mental health conditions, stress, irregular lifestyles, and other factors.

Hypersomnia

Excessive daytime sleepiness, fatigue, impaired motor skills, poor concentration, and difficulty staying awake despite adequate sleep.
Primary Hypersomnia:*
Narcolepsy: characterized by daytime sleep attacks, treated with symptom control and lifestyle modification.
Secondary Hypersomnia:*
Resulting from medical conditions, mood disorders, or medication/substance use.

Circadian Rhythm Sleep Disorders

Not a diagnosis, but a conceptualization of sleep problems, indicating issues with the internal sleep-wake biological clock.
Problem: misalignment between sleep and wake timing.
The circadian clock is primarily regulated by visual light and darkness detected by the eyes and transmitted to the suprachiasmatic nucleus (SCN).
The circadian clock functions in a cycle slightly longer than 24 hours even without light and darkness cues, suggesting a Martian origin.
Other cues or zeitgebers like meals and exercise can influence timing.
Circadian rhythms change with age.

Circadian Sleep Disorders

Delayed Sleep Phase Disorder (DSP): Individuals experience a sleep-wake cycle that is shifted later than the typical norm. They often go to sleep and wake up significantly later than most people.
Advanced Sleep Phase Disorder (ASP): Individuals experience a sleep-wake cycle that is shifted earlier than the typical norm – going to sleep and waking up earlier than most people, even as early as 5 am.
Jet Lag: Disruption of the biological clock due to travel across multiple time zones. The body's internal clock is unable to adjust quickly, causing feelings of sleepiness during the day and wakefulness during the night.
Shift Work Disorder: Irregular sleep-wake patterns arising from working shifts that involve changing work times and sleep schedules. Can lead to sleep disturbances, fatigue and an increased risk of psychological problems.
Irregular Sleep-Wake Rhythm: A fragmented sleep-wake cycle without a defined pattern. Characterized by excessive sleepiness and frequent naps throughout the day.
Free Running Type (Non-Entrained): Sleep-wake cycle shifts later each day due to the brain not receiving adequate light cues needed to regulate the circadian rhythm. Often affects individuals who are blind or spend prolonged periods in dark environments.

Shift Worker Adaptation

Easier to adapt to a new shift pattern when it involves moving the work schedule forward (e.g., moving to a later start time "going west").
Similar principle applies to jet lag and time zone changes—adjusting to a new time zone is easier when traveling westward.

Factors Affecting Sleep

These factors can vary greatly between individuals and may not always affect sleep in the same way.
Factors that may have not impacted sleep previously may become more influential over time. For example, caffeine consumption could have minimal impact on sleep at one point in time but may begin to disrupt sleep with age or other lifestyle factors.

Sleep Management and Treatments

Sleep Hygiene: Establishing good sleep habits to promote restful sleep. This includes creating a regular sleep schedule, creating a relaxing bedtime routine, and maintaining a sleep-conducive environment.
Lifestyle Changes: Gradual adjustment of the body's circadian rhythm through exposure to sunlight, regular exercise, and strategic naps to optimize sleep.
Bright Light Therapy: Utilizes light to synchronize the body clock, involving exposure to bright light for short durations at specific times.
Medications:
- Hypnotics: Medications used to induce sleep.
- Stimulants: Medications used to promote wakefulness.
- Melatonin: A hormone produced by the brain that regulates the sleep-wake cycle. Melatonin supplements are used to adjust the sleep-wake cycle in individuals with circadian rhythm sleep disorders.

Melatonin and Sleep Cycles

Melatonin is a crucial hormone in regulating the sleep-wake cycle.
Increased levels of melatonin promote sleepiness.
Melatonin supplements are an effective therapy for a range of sleep disorders, including insomnia, shift work disorder, jet lag, and blind individuals.

Sleeping Pills

Barbiturates (Pre-1960s): Strongly addictive and resulted in rapid tolerance buildup. High doses were potentially lethal, contributing to their use in suicides.
Benzodiazepines (Post-1960s): Highly addictive, resulting in tolerance development, and carrying the risk of lethal overdose. Includes medications like diazepam (Valium), triazolam (Halcion), and flurazepam (Dalmane).
- Triazolam (Halcion): Most prescribed hypnotic, with an estimated 250 million annual sales in the US.
Problems with Benzodiazepines:
- Rebound Insomnia: Worsened insomnia after stopping the medication, often leading to fear of discontinuation.
- Early Morning Insomnia: Medications with short half-lives (e.g., triazolam) can disrupt sleep and cause insomnia.
- Sleep Structure: Benzodiazepines reduce the duration of slow-wave sleep (SWS) and rapid eye movement (REM) sleep, leading to less restful sleep.
Z-Drugs: Safer alternatives to benzodiazepines, often starting with the letter "Z" (e.g., zolpidem). However, non-pharmacological approaches are still preferred for managing insomnia.
Cognitive Behavioral Therapy (CBT): The first-line treatment for insomnia, demonstrating greater efficacy than pharmacological options. However, individuals often prefer the immediate convenience of medication.

Sleep, Learning, and Brain Function

A strong correlation exists between sleep quality, learning ability, and brain function.

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Description

Test your knowledge on the critical functions of sleep and the physiological changes that occur during its cycles. This quiz will cover the consequences of sleep loss and subjective measurements related to sleep quality. Great for anyone interested in understanding the importance of sleep for success.