Eat to Sleep Review PDF

Reilly Smith Professor Parkinson KNH 104 B March 28, 2023 Eat to Sleep Review: 1. In what stage of sleep does bone and muscle growth occur? Bone and muscle growth occurs in stage 3 of the Sleep Cycle. 2. What happens during the 4^th^ and 5^th^ stages of sleep? In the 4th and 5th cycles of...

Reilly Smith Professor Parkinson KNH 104 B March 28, 2023 Eat to Sleep Review: 1. In what stage of sleep does bone and muscle growth occur? Bone and muscle growth occurs in stage 3 of the Sleep Cycle. 2. What happens during the 4^th^ and 5^th^ stages of sleep? In the 4th and 5th cycles of sleep, heart rate and breathing increase. This is the stage where the brain is most active and dreaming occurs. These cycles begin after about 90 minutes of falling asleep. 3. List some foods that contain Tryptophan and give two reasons why tryptophan is important for sleep. 4. According to the author, what neurotransmitter is considered the "happy chemical" and why is it important for sleep? The author refers to serotonin as the "happy chemical". It is important for sleep because it is a precursor for melatonin. Depression is caused by low serotonin levels, which is why many people who are depressed have trouble sleeping at night. 5. What is the role of Melatonin in the body? What foods, mentioned by the author, naturally contain Melatonin and can aid in sleep? Melatonin is important for the body because it regulates sleep-wake cycles. It is triggered when the eyes perceive darkness and halts when brightness increases. Foods that contain melatonin would be cherries and pistachios. 6. According to the author, what is the role of Ghrelin in the body in relation to sleep? What is the role of Leptin in the body and the relation to sleep in the body? In relation to lack of sleep, Ghrelin levels increase and Leptin levels decrease. Ghrelin sends hunger signals to the brain and leptin signals "fullness" to the brain. 7. If Leptin levels are high because of lack of sleep what happens? If Leptin levels are high due to lack of sleep, then people are more at risk to overeating and weight gain. 8. What do high levels of cortisol have to do with sleep? High levels of cortisol prevent the body from entering the restorative stages of sleep, which can lead to cardiovascular disease and elevated blood pressure. 9. List three foods that the author mentioned that wreak havoc on proper sleep. What are the negative effects on sleep of each of these foods? Coffee and energy drinks can majorly disrupt sleep patterns due to the high caffeine content. Although it is a depressant, alcohol prevents the body from entering the deepest, most restorative parts of sleep. High fat foods, like cheeseburgers and pizza, stimulates stomach acid production, causing acid reflux at night. 10. Explain two ways the author mentions to get a good night's sleep? To get a good night's sleep, the author suggests not having caffeine after 2:00 pm and taking a walk after having a high-fat greasy dinner. 11. What is the importance of magnesium for a good night's sleep, that the author mentions? Magnesium is linked to lower stress levels and decreased risk for inflammation, both of which can disrupt sleep. It can help the body enter deep stages of REM. 12. What are three additional things that you learned and will try to incorporate into your day? I learned that caffeine can indirectly cause cardiovascular disease. I drink way over 400 mg of caffeine a day, which most likely damages my sleep patterns. I want to start drinking more decaf because I love the taste. I also learned that it is not just cherries that naturally contain melatonin. It turns out many of sources of protein also have it. I was surprised to learn that eating too big of a meal before going to bed can be harmful. I feel very relaxed after having a good, heavy meal, putting me to sleep even faster.