Tutorial 5: Sleep

Question 1

How sleep is measured

Answer 1

It is measured through electroencephalography (EEG)

Electrical activity in the form of nerve impulses is present, even during sleep

The rhythms of the impulses are measured through their frequency and amplitude

Question 2

Four different types of waves in sleep

Answer 2

1. Alpha (high frequency/low amplitude
2. Beta (high frequency/high amplitude)
3. Delta (low frequency/high amplitude)
4. Theta (high frequency/low amplitude)

Question 3

Awake

Answer 3

Alert:
- Normal waking brain activity shows an irregular pattern with a high mental activity level

E.G. Beta waves

Relaxed:
- When you close your eyes and begin to relax
- EEG: Alpha waves emerge

Question 4

N-REM Stage 1 (theta waves)

Answer 4

• Short stage (5-10 mins)
• Transition from drowsiness into sleep
• Eye movements slow, blood pressure drops, muscles relax, calm state

Question 5

N-REM Stage 2 (theta waves)

Answer 5

• sleep deepens
• alpha waves disappear
• EEG shows slightly larger theta waves along with sleep spindles (fast, low amplitude AND K complexes (slow, high amplitude)

Question 6

N-REM Stage 3 (delta waves)

Answer 6

• known as deep sleep
• characterised by relaxed muscles, lowering of body temperature, muscles rest and rejuvenate

Stage 3: Characterised by large, slow Delta waves

Question 7

N-REM Stage 4

Answer 7

When delta waves make up 50% of recorded brain activity

Question 8

REM Stage 5 (beta waves)

Answer 8

• Named for the darting eye movements in this stage
• Dream Sleep
• The EEG shows an active pattern resembling awake state (beta waves) but body movement is inhibited
• HR and BP increase
• Respiration becomes fast and irregular

Question 9

Overall sleep stages

Answer 9

1. Awake
2. N-REM Stage 1 (theta)
3. N-REM Stage 2 (theta)
4. N-REM Stage 3 (delta/deep sleep)
5. N-REM Stage 4 (delta)
6. REM Stage 5 (beta)

Question 10

Factors that impact sleep (biological, psychological, social/environmental)

Answer 10

Biological:
- Age-related changes
- Illness
- Jet-lag
- Pain
- Medications

Psychological:
- Thinking style
- Anxiety/stress
- Shift work
- Napping
- Bedtime ritual

Social/Environmental:
- Electronic devices
- Room temperature
- Noise levels
- Light levels

Question 11

10 tips to improve sleep

Answer 11

1. Only use bed for sleeping
2. Try to go to bed at the same time and get up at the same time every day
3. Don’t consume caffeinated drinks after 2pm
4. Eat at least two hours before bed
5. Take a hot shower (20 minutes before bed)
6. Try drinking a milky drink or tea before bed
7. Make your bedroom a quiet place
8. make sure your bedroom is not hot
9. Turn off computer and leave your phone out of the bedroom