Sleep Part B 2024.pptx

Part B Sleep Deprivation SLIDESMANIA.  KKDP 4: The effects of partial sleep deprivation (inadequate sleep either in quantity or quality) on a person’s affective, behavioural and cognitive functioning, and the affective and co...

Part B Sleep Deprivation SLIDESMANIA.  KKDP 4: The effects of partial sleep deprivation (inadequate sleep either in quantity or quality) on a person’s affective, behavioural and cognitive functioning, and the affective and cognitive effects of one night of full sleep as a comparison to blood alcohol concentration readings of 0.05 and 0.10. Success Criteria: I will be able to….. Define ‘partial sleep deprivation’ in terms of inadequate quantity or quality of sleep. Describe the effects of partial sleep deprivation on a person’s affective, behavioural and cognitive functioning. Explain and compare the affective and cognitive effects of a full night’s sleep deprivation to those of blood alcohol concentration readings of 0.05 and 0.10. SLIDESMANIA. Apply my understanding of sleep deprivation to real world examples.  https://youtu.be/nw9OAwGeBPY https://online.clickview.com.au/share?sh arecode=a717ff38 SLIDESMANIA.  What is partial sleep deprivation? The experience of achieving inadequate sleep in terms of quantity or quality. Quantity = amount of sleep (measured objectively using time). Quality= how we feel we have slept SLIDESMANIA. (subjective self-report measures).  A full night’s sleep deprivation Refers to having no sleep within 24 hours. SLIDESMANIA. SLIDESMANIA.  Effects (ABC) Affective= experience of emotions Behaviour= Cognitive= observable mental actions. processes SLIDESMANIA.  https://youtu.be/dqONk48l5vY Psychological effects of partial sleep deprivation Affective Behavioural Cognitive trouble regulating or controlling trouble controlling behaviour trouble with memory your emotions participate in more risk-taking or decreased alertness mood swings or emotional impulsive behaviour poor concentration outbursts take longer to finish tasks impaired problem solving, feel sad or depressed have reduced productivity and decision making be more irritable or cry for no work efficiency poor judgement apparent reason. reluctant to get out of bed in the lack of motivation morning or be more accident trouble coping with change or prone stress Children may show hyperactive difficulty learning new concepts behaviour and increased slower thinking misbehaviour. a shortened attention span. SLIDESMANIA.  https://youtu.be/dqONk48l5vY Physical (biological) effects of partial sleep deprivation Shaking hands, Chronic sleep can’t focus eyes, Impaired immune deprivation can slurred speech, system (cortisol lead to lack of energy, increased when hypertension, increased pain sleep deprived) obesity, and sensitivity diabetes SLIDESMANIA.  What happens when you are sleep deprived and drive…. SLIDESMANIA.  https://youtu.be/LoePpGDYHbQ Did you know? Approximately 20% of fatal road accidents are due to driver fatigue. One Australian dies every day from falling asleep at the wheel. 29 per cent of adults drive while drowsy SLIDESMANIA. at least once every month.  Blood alcohol concentration (BAC) A BAC of 0.05 indicates that there are 0.05 grams of alcohol for every 100ml of blood in the body. Alcohol is a depressant that slows down nervous system activity, reduces alertness, cognition etc. In Victoria, the legal BAC when driving is under 0.05% for fully SLIDESMANIA. licensed drivers and 0.00% for probationary drivers and professional drivers.  Comparing sleep dep and BACs Sleep Deprived & BAC Affective Poor emotional regulation 17 hours with no changes Increased irritability and emotional outbursts sleep = the effects of a BAC of 0.05. Cognitive Poor concentration 24 hours with no changes worse attention sleep = the effects poor decision making of a BAC of 0.10. problem solving SLIDESMANIA.  Now complete Activity 8, 9 & 10 in your logbook SLIDESMANIA.  24 hours of sleep deprivation is Partial sleep deprivation refers 0.10% equivalent to BAC ___. to ___ Insufficient quality or quantity of sleep in a 24 hour period. 17 hours of sleep deprivation is equivalent to0.05% BAC ___. Total sleep deprivation refers to ___ No sleep within a 24 hour period. Affective (feelings) Behavioural Cognitive (thoughts) (observable actions) Amplified emotional response Clumsiness / Reduced concentration reduced coordination Increased irritability Reduced problem-solving Reduced reaction time SLIDESMANIA. Inappropriate emotional Increased forgetfulness Microsleeps response 2020 VCAA SLIDESMANIA.  2020 VCAA Note how concise these answers are, while still addressing the SLIDESMANIA. requirements of the question.  KKDP 5: Changes to a person’s sleep-wake cycle that cause circadian rhythm sleep disorders (Delayed Sleep Phase Syndrome [DSPS], Advanced Sleep Phase Disorder [ASPD] and shift work) and the treatments of circadian rhythm sleep disorders through bright light therapy. Success Criteria: I will be able to….. Define ‘circadian rhythm disorder’. Describe the changes to a persons sleep-wake cycle caused by Delayed Sleep Phase Syndrome (DSPS), Advanced Sleep Phase Disorder (ASPD) and shift work. Explain the treatments of circadian rythm sleep disorders using bright light therapy. Apply my understanding of circadian rhythm disorders to real world examples. SLIDESMANIA.  Sleep disorders: disturbances to typical sleeping and waking patterns Circadian rhythm sleep disorders Delayed Sleep Advanced Sleep Phase Syndrome Phase Disorder Shift work (DSPS) (ASPD) Treatment: Bright light therapy SLIDESMANIA. SLIDESMANIA.  Daytime Night-time effects effects Circadian Rhythm Sleep Disorders Excessive tiredness and desire to sleep Difficulty falling asleep at required time A category of sleep disorders in which Difficulty sleep is persistently disrupted due to a Lethargy maintaining sleep for desired mismatch between the circadian rhythm duration and the sleep-wake schedule required by Difficulty Waking the environment. following schedules frequently Caused by both internal (age, hormones) and external factors (shift work, social Difficulty learning and accessing commitments/ activities). memory Can cause impairment of functioning; impacts SLIDESMANIA. school, work, social activities Mood swings and decreased emotional control Can be treated with bright light therapy  Bright Light Therapy Regular, timed exposure to intense but safe amount of light to resynchronise a person’s sleep-wake cycles with external cues Timing and amount of light depends on the sleep disorder; time of day, intensity of light and treatment time must all be correct to be effective Timing of exposure prompts sleep-inducing melatonin release, or promotes wakefulness through decrease of melatonin SLIDESMANIA.  Delayed Sleep Phase Syndrome (DSPS) Definition: Impacts: A delay in the timing of sleep Can result in impaired functioning due to sleep onset and awakening, compared deprivation if delay in sleep cannot be compensated with the timing that is desired, by for with delayed wakefulness at least two hours. Excessive daytime sleepiness & other symptoms of sleep deprivation Frustration with sleep due to inability to fall asleep earlier despite fatigue Causes: Management/treatment: - Age: adolescence - Increased sensitivity to light Adjust lifestyle to suit sleep schedule – reduces sleep (impacts sleepiness) deprivation and symptoms - Reduced sensitivity to light Bright light therapy – reset circadian rhythm; (impacts waking) exposure to light early in the morning reduces melatonin release and promote wakefulness; prompts SCN to trigger melatonin release earlier in the SLIDESMANIA. evening  DSPS in Adolescence Melatonin release is delayed approx. 2 hours leading to a delay in sleep and consequent delay in natural wakefulness Environmental cues occur at normal times but they don’t align with internal cues (melatonin release) or social factors (school, sport, friends) DSPS can develop if delayed sleep persists and daily functioning is impaired SLIDESMANIA. SLIDESMANIA.  Advanced Sleep Phase Definition: Disorder Impacts: Characterised by an advance in the Continued early timing of sleep onset and alertness/wakefulness, even if a awakening, compared with the later sleep time is achieved ( timing that is desired, by at least symptoms of sleep deprivation two hours. due to insufficient sleep) Difficulty staying awake in the evening Disruption to social, work and family life Causes: Management/treatment: - Age: elderly - Early wake times due to work Adjust lifestyle to suit sleep - Lack of regular evening low light schedule – reduces sleep and morning bright light signals deprivation and symptoms – perpetuates advanced Bright light therapy – reset circadian rhythm cycle circadian rhythm; exposure to SLIDESMANIA. - (How and why the circadian light early in the evening delays rhythm shifts in this way is not melatonin release and sleepiness dully understand) SLIDESMANIA.  Shift work Definition: Impacts: Work that regularly takes place Excessive sleepiness at work and home outside normal business hours, Impaired quality and quantity of sleep – particularly at night and the very chronic sleep deprivation early morning; can cause a Poor performance at work circadian rhythm disorder Increased risk of accidents Poor mental wellbeing Disruption to social, work and family life Insomnia How does it cause a circadian Management/treatment: rhythm disorder? Night shifts or rotating shift Longer rotations for rotating shifts (e.g. 4 night schedules can require a person to shifts in a row) operate in contradiction to a typical Rotations should shift forward to allow day-night routine. Difficulty doing this adjustment  night shift over a prolonged period and it starts Bright light therapy – adjust circadian rhythm to SLIDESMANIA. impairing daily functioning, shift suit work schedule: e.g. exposure in the work disorder may develop. evening before night shift  Shift work If working night shift Exposure to bright light in the evening (before work) to prevent melatonin release and increase alertness. Avoid bright lights in the morning when work finishes If working early morning Exposure to bright light upon waking (before work) to shift prevent melatonin release and increase alertness If returning to daytime Exposure to bright light early in the morning to schedule resynchronise internal sleep-wake cycle with external environment. SLIDESMANIA.  Now complete: Activity #11 & 12 in your booklet SLIDESMANIA.  KKDP 6: Improving sleep hygiene and adaptation to zeitgebers to improve sleep-wake patterns and mental wellbeing, with reference to daylight and blue light, temperature, and eating and drinking patterns Success Criteria: I will be able to….. Define ‘sleep hygeine’ and zeitgebers. Describe blue light, temperature, eating and drinking patters as examples of zeitgebrs. Explain how blue light, temperature, eating and drinking patters can all be used to improve sleep hygiene and sleep-wake patterns and mental wellbeing. SLIDESMANIA. Apply my understanding of sleep hygiene and zietgebers to real world examples.  Health Healthy Regular Good sleep eating exercise  Sleep and health have a bi-directional relationship  Poor sleep = poor health e.g. Diabetes, cardiovascular health concerns, mental health concerns SLIDESMANIA.  Improving sleep hygiene and reducing the effect of environmental factors (zeitgebers) = improve sleep = improved health  Sleep Hygeiene Sleep related behaviours/habits that improve the quality and/or quantity of sleep. Maintain consistent Develop a strong Sleep in a quiet sleep schedule and night association between bed environment routines; avoid naps and sleeping Avoid large meals, Avoid bright lights and Avoid exercise in the caffeine and alcohol ensure bedroom is dark evening before bed SLIDESMANIA. SLIDESMANIA.  Zeitbegers External environmental cues that help to regulate and/or resynchronise the body’s circadian rhythm Taken into consideration by many postive sleep hygeine habits. Promote sleepiness and wakefulness at appropriate times SLIDESMANIA.  Blue-light Is released naturally from the sun and artifically from devices (phones, computers, etc.) It signals to the SCN to send an inhibitory message to the pineal gland to decrease melatonin release, due it’s similarity to daylight. Exposure to it at the wrong times can: - reduce quality and quantity of sleep - contribute to the development of sleep disorders SLIDESMANIA.  Sleep hygeine: blue light No devices 60 minutes before bed Blue light glasses / dark mode / night mode Can be used strategically by people with circadian rhythm disorders to reduce symptoms E.g. night shift workers could increase blue light exposure while at work SLIDESMANIA.  Temperature The hypothalamus (including the SCN regulates body temperature Air temperature can act as a zeitgeber to help body get ready for sleep Decrease in body temperature (prompted by room temperature) is linked with an increase in melatonin and an increase in feelings of sleepiness. SLIDESMANIA.  Sleep Hygeine: Temperature Cooler room temperatures will help improve quality and quantity of sleep Taking a warm bath/shower before going to bed can mimics the reduction in body temperature that happens at night to promote sleep. SLIDESMANIA.  Eating & drinking patterns Timing of eating/drinking influences the digestive system functioning – can positively or negatively influence the alignment of the SCN and digestive system, influencing quality and quantity of sleep Food and drink should be consumed in the active, daylight phase of the 24 hour cycle to keep SCN and digestive system synchronised People doing shift work may be eating their main meal in the early hours of the morning (e.g. 1am) – contributes to shift in SLIDESMANIA. body clock So, what should we avoid / be aware of before sleep?  Sleep hygeine: eating & drinking What to eat, when to eat and how much? What When How much Caffeine (stimulant) impairs sleep quality, Avoid caffeine, Going to sleep quantity and timing alcohol, spicy foods hungry OR feeling Alcohol (depressant) lowers quality of sleep and foods high in overly full can sugar and fat after impair sleep Spicy foods increase body temperature and lunch patterns metabolic processes which impair sleep Foods high in sugar and fat stimulate digestive activity and reduce sleep quality SLIDESMANIA. and quantity  Now complete: Activity #12 Sleep Hygeine and zietgebers Activity #13- Revision SLIDESMANIA.