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Lecture 8

HLTH 102 Lecture 8: HLTH week 8

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Health Studies
HLTH 102
Freeman Woolnough

HLTH week 8 • Circadian rhythm: 24 hrs cycle by which you ae accustomed to habitual behaviors including going to sleep and waking up Hypothalamus and pineal body keep cyclical rhythm - Melatonin: increase drowsiness - Responds to light and darkness in environment • REM vs Non-REM sleep Sleep cycle = ~90 mins - Rapid eye movement (REM) sleep a. Brain activity similar to when you are awake (waves and energy use) b. Dreaming occurs: all muscles relaxed except tiny eye muscle and respiratory muscles c. 25% of night - non-REM sleep a. slowed brain activity (slow wave sleep) b. restful sleep decreased body temperature, energy use, sensation, heart rate and breathing increased digestive process and nutrient storage c. stage 1 (lightest) to stage 4 (deepest) d. 75% of night • the importance of sleep - it restores you physically: reparative chemicals released while you sleep - it restores you mentally: brain cleared of daily minute / learning is synthesized /memories consolidated - it conserves your energy : core body temperature drops / rate of burning calories drops / more energy to perform activities throughout waking hours • Patterns contributing to insufficient sleep in adolescents --- why do so many teens and young adults suffer from insufficient sleep? - biological factor a. delay in melatonin secretion as you get older b. increased sleep latency - social cultural --- different contextual demands a. high school start times b. increasing academic demands c. expanding social opportunities d. decreasing parental influence • tips for helping sleep - avoiding daytime naps - establishing regular sleep/wake times - limiting technology use at bedtime - avoiding late afternoon/evening physical, cognitive and social stimulation • electronic media use increase physiological and mental arousal, make it more difficult to fall asleep - screen exposure decrease slow-wave sleep, REM sleep and sleep efficiency - bright light of screens suppresses melatonin secretion, which may delay sleep onset • nutrition: - tryptophan - no heavy meals before bed, or protein - high fat diets = not conductive to quality of sleep - caffeine – cut it at least 2 hrs before - in general, a varied diet is important • Routine: - One of the most important aspects of sleep --- sleep hygiene - Morning routine is important - Eat regularly -
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