1. How to mitigate effects of sleep deprivation.
    • 1. maintain good sleep hygiene
    • 2. treat sleep like a logistical item of re-supply
    • 3. Exercise
    • 4. Drugs
  2. Drugs
    • - caffeine, provigil, dexedrine for wakefulness
    • -ambien, sonata, melatonin to promote sleep
  3. Effect of Exercise on Sleep
    • Regular exercise: Easier to fall asleep, sounder sleep
    • Sporadic exercise: falling asleep more difficult
    • Exercising before bed: falling asleep more difficult, Raises body temperature (for up to 6 hours). Finish exercise at least 3 hours before sleep
  4. Ideal Sleep Hygiene
    • Maintain regular sleep schedule•
    • Protect sleep time•
    • Keep a regular pre-sleep routine•
    • Keep bedroom dark, quiet and cool•
    • Avoid alcohol or caffeine before bedtime (several hours)•
    • Do not eat or drink heavily before bedtime•
    • Do not exercise within 3 hr of bedtime•
    • If cannot fall asleep within 30 minutes, get up and out of bed
  5. Jet Lag
    • -circadian disruption due to crossing time zones
    • -eastern travel is phase advance
    • -wester travel is phase delay
    • -"east is least, west is best"
  6. Shift Work
    -shift work uncouples peripheral clocks from one another and from hypothalamus
  7. Circadian System
    comprises clocks throughout the body that are usually coupled together and coordinated by hypothalamus
  8. Mitigating Circadian Disruption
    • Bright Light: delay your clock (before traveling west) if expose before 0400, advance your clock if exposed after 0400
    • -blue light is maximally effective 470nm
    • -note phase response curve, pg 27
Card Set
Map Final - Sleep and Circadian Rhythms