What would happen if you didn’t sleep?
How much sleep do adults & adolescents typically need?
adults = 7-8 hours
teens = 9-10 hours
What are characteristics of the N1 stage?
*lightest stage of sleep
*1–5 minutes
*you not notice the difference between being awake and asleep
What is the name for the natural 24-hour cycles that controls sleeping & waking? What strongly influences this?
*Circadian rhythms
*Light
Why is it better to sleep soon after studying &/or practicing music?
*Sleep helps strengthen & store the new information more effectively.
How many stages of sleep are there?
*4
What may happen if you don't get sleep for a long time? (name 4)
*Learning is impaired
*Difficulty concentrating
*Moodiness
*Uncoordinated
*Eyes stop focusing
*Paranoia
What three systems slows down during N2 sleep?
*Brain activity
*Heart rate
*Breathing
What happens to memories during sleep?
*They go from ST to LT
What is memory consolidation? When does it happen?
*Information moves from short-term memory to long-term memory.
*During sleep
How much of a human life is spent sleeping?
A dog?
A cat?
*1/3 of our lives
*50%
*70%
What stage(s) of sleep is DNA does repair & the body replenishes itself for the next day?
Non-REM sleep
What happens during N3 sleep (deep sleep)?
(Name 4)
*Restores the body & mind
*Processes learning & memory
*Releases growth hormones
*Repairs muscles
*Regrows bone cells
*Strengthens the immune system
What two functions are so impacted by not getting enough sleep, it is like drinking alcohol?
*Coordination
*Reaction time
Why is sleep often neglected (name two)?
*We see it as unimportant
*Lost time
*FOMO
What two chemicals tell the body it's time to sleep?
*Adenosine increases sleep pressure
*Melatonin helps regulate the sleep cycle
What serious health risks are linked to sleep deprivation? (Name 4)
*Inflammation
*High blood pressure
*Diabetes
*Obesity
*Increased risk of stroke
*Increased risk of dementia
*Chronic pain
*Depression
What does REM stand for? What happens during REM? (Name two)
*Rapid Eye Movement
*The brain is active as when awake
*Vivid dreams occur
*It helps with creativity, memory, & insightful thinking
For people who are sleep-deprived, what happens to the prefrontal cortex in relation to the amygdala ? Why might this be even more obvious in teens?
*The prefrontal cortex cannot properly regulate the amygdala when sleep-deprived.
*The prefrontal cortex is not yet fully developed in teens.
How does lack of sleep affect learning?
*It reduces memory consolidation, making it harder to retain information.
Why does core body temperature drop before sleep?
*The brain needs to be cooler in order to fall asleep
What is the glymphatic system?
The brain clean-up system that works during sleep. It flushes away toxic waste products that build up in the brain while we are awake.
*What is the overall name for the cycle of the four sleep-stages?
*How long does a sleep cycle last?
*sleep architecture
*One full sleep cycle lasts about 90 minutes
How does sleep schedule affect emotional wellbeing & academic performance?
Students who maintain regular sleep schedules tend to:
*Have better mental health
*Do better in school/have higher GPAs
How do emotions & stress affect memory retention?
*They are better recorded because of the hippocampus’ link with emotion.
Where do ST memories land in the brain?
Where are LT memories stored in the brain?
*The hippocampus
*In the cerebral cortex (neocortex) through the process of Consolidation.