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Long sleeper (type B personality)
- 9 or more hrs of sleep
- calm,laid back, think before acts
- often lost in thought, daydreaming
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short sleeper (type A personality)
- 6 or fewer hrs of sleep
- prone to heart disease/heart attacks
- restless,impatient, impulsive
- ambitious, but take on too many tasks
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sleep requirements
- ppl vary in sleep needs
- at least 9 hrs for teens
- brain is still developing
- babies and young children needs closer to 13 hrs
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Microsleep- Hypnagogic
- right before falling asleep or before waking up
- brain can learn new information but not attain it
- groggy/half asleep feeling-then enters stages of sleep
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Sleep Theories
- Repair neurotransmitters are replenished and cells repaired
- blood pressure is regulated
- adequate rest is essential
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Ecological
Sleeping during night time; human instinct to evade harm
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Sleep Cycle
cross micro-sleep and enter stage 1 of sleep
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stage 1
- very light sleep
- doesn't last long
- host of changes initiated by medulla
- heart rate slows
- breathing and blood pressure slightly slows
- high brain wave activity
- muscles begin to relax
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stage 2
medulla readjusting
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stage 3
- changes from stage 1 continue
- sound quality of breathing changes
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stage 4
- deepest sleep achievable known at DELTA sleep (brain waves-can be studied)
- babies/young children spend great deal of time in delta
- varies in adults based on how tired
- older ppl lack delta time
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stages 1-4
- slow wave or NREM sleep= 75% of total sleep time
- REM time=25%
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REM-rapid eye movement
- important to discharge 'debris of day'
- when deprived or not logging enough time is may be difficult to learn new material
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REM suppresants
- alcohol or excessive drinking
- sleep aid or aspirin
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male dreams
- more action
- most likely to not remember sleep
- sleeps deeper
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women dreams
- dreams are in color more often
- more likely real life, more conversation
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Sleep Cycle
microsleep-stages-1-2-3-4-rem-4-3-2-1-micro
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insomnia
- late onset sleep
- early morning awakening
- toss n turn
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late onset sleep
- can not fall asleep readily within 15 minutes
- falls asleep 3 plus hrs later
- -- shouldnt have coffee past 7pm/ late night exercising/ taking problems to bed with you/ get issues off mind and onto paper before bed
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early momring awakening
- falls asleep within 15 min. window but wakes up too early
- usually within 3 hrs
- -- depression is clinically linked/ alcoholism
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toss n turn
- fragmented sleep without quality sleep
- --chronic pain situation/ back issues/ pain wakes you/ arthritis/ anxiety/ try relaxation techniques/ melatonin/ stay away from sleep aid
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sleep methods
- white noise helps sleep/ gentle movement(care ride)
- music/ waterfall
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