condition in which the body is inactive or engaging in mild activity, after which the person feels refreshed.

A person at rest is calm, at ease, relaxed, and free of anxiety or stress.

cyclically occurring state of decreased motor activity and perception.

body functions slow, metabolism falls by 20-30%, to conserve energy.

altered state of consciousness

restoration and repair

strengthens the immune system

improve learning  and adaptation

reduce stress and anxiety improving our ability to cope and concentrate

How much sleep do we need?

Newborns (birth - 4wks)

Varies widely among individuals:

16-20 hr/day

More than any other group!

How much sleep do we need?

Infants (4 wks - 1 yr)

Varies widely among individuals!

14-16 hrs/day

How much sleep do we need?

Toddlers (1 -3 yrs)

Varies among individuals.

12-14 hrs/day

How much sleep do we need?

Preschoolers (3 -6 yrs)

varies among individuals.

11-13 hrs/day

How much sleep do we need?

Middle and Late childhood

(6-12 yrs)

varies among individuals

10-11 hrs/day

how much sleep do we need?

adolescents (12-18 yrs)

varies among individuals

8 - 9 hrs/day

how much sleep do we need?

Young adults (18 - 40 yrs)

varies among individuals

7 - 8 hrs/day

howmuch sleep do we need?

Middle Aged Adult (40 - 65 yrs)

varies among individuals

7 hrs/day

how much sleep do we need?

Older adults (65+yrs)

varies among individuals

5 - 7 hrs/day

"biological clock"  which is controlled within the body and synchronized with environmental factors such as gravity, light and darkness.

They influence physical and mental functions such as body temp and menstruation.

a biorhythm based on the day-night pattern in a 24-hr cycle.

this is a persons sleep-wake cycle that is regulated by a cluster of cells in the hypothalamus of the brain stem which respond to changing levels of light

You sleep best when sleep is synchronized with you circadian rhythm

Wake: brain waves are very rapid, irregular, and lowin amplitude, mostly alpha and beta waves.  neurons are firing at different intervals, times and strengths.

Relaxed: mostly alpha activity

Sleep: alpha waves disappear and are replaced with slower, high amplitude delta waves.

NREM sleep

non-rapid eye movement

produced by withdrawal of neurotransmitters from the reticular formation and the arousal mechanisms in the cerebral cortex is inhibited.

aka slow-wave sleep (SWS) because it is characterized by the presence of delta waves.

rapid eye movement

the brain is highly active with rapid, low- amplitude waves similar to those that occur when a person is awake and alert.

REM sleep is primarily initiated by the reticular formation.

Occurs about 90 min after the onset of sleep after deep sleep (stage 4).  The brain waves resemble a person who is fully awake.

More difficult to arouse than any other stage but more spontaneous wakenings occur in this stage than any other. This is why REM is aka paradoxical sleep

4 NREM Stages - parasympathetic branch of the ANS becomes progressively more dominant during each stage, so the metabolic rate and all vital signs progressively decrease.

1 REM Stage

NREM Stage 1

5-10 minutes

• transition between wake and sleep
• light sleep: will awake easily
• relaxed but aware of surroundings
• groggy, heavy lidded
• regular, deep breathing; eyelids open and close slowly
• accounts for approx 5% of total sleep
• dreams usually not remembered

NREM Stage 2

10 - 15 minutes

• Light sleep
• Easily roused
• Temp, HR, Bp decrease slightly
• Accts for about 50% of total sleep

NREM stage 3

5-15 minutes

• deep sleep
• difficult to rouse
• PNS predominates: TPR and Bp slow even more
• skelatal muscles very relaxed
• snoring may occur
• accts for about 8% ot total sleep

NREM stage 4

20 - 50 minutes

• The deepest sleep
• difficult to awaken
• body, mind, muscles very relaxed
• PNS still predominates; HR and Resp are slow and regular;temp and Bp are low
• if aroused, may be confused
• accts for about 11% of total sleep
• dreaming may occur but are less vivid than in REM

REM - The fifth stage of sleep

5 - 30 minutes (ususally at least 20 - 30 minutes)

• paradoxical sleep
• less restful than NREM
• small muscles twitch
• metabolism,temp,pulse and BP increase
• Pulse may be rapid and irregular
• apnea may occur
• gastric secretions increase
• lg muscle activity and deep-tendon reflexes are depressed
• vivid dreaming occurs
• if awakened, will react normally
• accts for about 25% of total sleep

4 or more

*NREM/REM cycle

Awake>s 1>s 2>s 3>s 4>s3>s2>rem

>s2>s3>s4>s3>s2>rem....and so on

ea. nrem/rem cycle last approx 90-100 min. one cycle is s1 or s2 thru rem.

you only enter s1 again if you are if you wake up and return to sleep.

• age
• lifestye
• illness
• environmental factors 

• promote sleep if 2 hrs before

Fatigue from a normal active day is thought to promote a restful night however, the more tired a person is, the shorter the first period of REM

• high fat close to bed interferes w/ sleep
• Carbs seem to promote relaxation by affecting serotonin levels
• a full belly (satiation) induces sleep
• milk/cheese (L-tryptophan, an amino acid) may induce sleep **some studies show that is increases alertness and concentration

• CNS stimulant
• trouble falling asleep, more easily roused
• during withdrawal, temporary sleep disturbances

• CNS stimulant
• blocks adenosine, thereby inhibits sleep
• sensitivity varies among individuals

• if heavy, hastens onset of sleep
• disrupts REM and SWS (NREM)
• spontaneous awakenings w/ difficulty returning to sleep
• may cause night mares during REM
• can interupt sleep due to nocturia

Medications

Hypnotics

•  increase sleep,decrease quality

*Ambian: promotes normal REM and influences quality less than other hypnotics

Medications

Amphetamines, tranquilizers and antidepressants

Medications

Barbiturates

Medications

Opioids

Medications

Beta-blockers

sleep disorders characterized by insomnia or excessive sleepiness.

insomnia, sleep-wake schedule (circadian) disorder, sleep apnea, RLS, hypersomnia, and narcolepsy

patterns of waking behavior that appear during sleep

Ex: Sleep walking

inability to fall asleep, stay asleep or return to sleep

• May be transient/short term (less than a month) or chronic
• Most common sleep disorder
• more prevalent in women r/t hormone imbalance and adults over 60

• may be caused by rapid time zone change (jet lag), shiftwork, etc..
• Symptoms: decreased vigilance, decreased ability to perform tasks and short sleep episodes (microsleeps)