1. Sleep Deficit

2. Why We Sleep 1/3 of our lives we spend sleeping = 25 years!
Most people need 8-9 hours of sleep to function
Americans sleep hours. Almost 1/3 of Americans get less than 6 hours.
74% women sleep less than 8 hours a night.
Most teens need 9 hours and 15 minutes of sleep a night.
Average teenager's biological clock doesn't prepare them to awaken until 8 or 9 AM.
This can interfere with memory and learning. Students with most sleep did better on grades and exams.
Getting less sleep than you need can cause harmful changes in metabolic and endocrine functioning.
After only one week of sleep restriction of 4 hours of sleep a night, subjects had glucose levels that were no longer normal.
When deprived of NREM or REM sleep, people will have NREM or REM rebound in which they spend more time in NREM or REM sleep in an effort "catch up."

4. Sleep Deprivation Effects
The Story of Randy Gardner – high school student who stayed awake for 11 days!
Hurts performance on simple, boring tasks more than challenging ones
After one night of sleep deprivation, people have episodes of sleep lasting a few seconds called microsleeps
See NBC Report on Sleeplessness in America (2 min)
See NBC Report on Sleep Study (3 min)

5. Sleep Deprivation (National Transportation Safety Board, 1995)

6. Coping with the Night Shift
Avoid frequent shift changes
Easier to lengthen your days than shorten them.
Progress morning to evening to night shifts.
If working at night use bright lights especially early on in the shift to adjust your circadian rhythm.
Take melatonin in the daytime to help you sleep & sleep in a dark room.

7. Sleep Deprivation Studies
Play “Catching Catnaps” (11:45) – Episode 5 online – start at 35:57
Segment #13 from Scientific American Frontiers: Video Collection for Introductory Psychology (2nd edition).
Which stages of sleep are most important?
Can a person survive on naps alone?
How does lack of sleep or “bonus” sleep affect mood?

8. Improving the Quality of Your Sleep
Don't drink or eat caffeine-containing drinks or foods. See table 4.7 on pg. 175 for common sources of caffeine.
Don't go to bed very hungry or full
Moderate exercise during the day helps but not just before sleep.
Raise your core body temperature with a warm bath or shower.
Develop a consistent bedtime routine.
Relax & be in dim light
Don’t watch the clock/phone – hide it if you can’t help yourself
Avoid depressant drugs which promote sleep but reduce REM sleep.
Write down concerns and why you plan to do about them the next day or redirect your thoughts to something relaxing to deal with stress.
Add 15 minutes per night to your sleep to gain back lost sleep.

10. Individual Differences in Sleep Drive
Some individuals need more and some less than the typical 8 hours per night
Nonsomniacs—sleep far less than most, but do not feel tired during the day
Insomniacs—has a normal desire for sleep, but is unable to and feels tired during the day
Keywords: nonsomniacs, insomniacs

11. Sleep Disorders Quick List
Insomnia—inability to fall asleep or stay asleep
REM sleep disorder—sleeper acts out his or her dreams
Night terrors—sudden arousal from sleep and intense fear accompanied by physiological reactions (e.g., rapid heart rate, perspiration) that occur during slow-wave sleep
Narcolepsy—overpowering urge to fall asleep that may occur while talking or standing up
Sleep apnea—failure to breathe when asleep
Parasomnias – any disorder involving movement in deep sleep stage 4.
Keywords: somnambulism, nightmares, night terrors, narcolepsy, sleep apnea

12. Insomnia Recurring problems falling asleep or staying asleep
Sleeping pills tend to inhibit or suppress REM sleep; worsen the problem
Alcohol suppresses REM sleep; also worsens the problem
Studies show most people overestimate how long it took them to get to sleep & underestimate how much actual sleep they’ve gotten

13. Sleep Apnea
A sleep disorder characterized by temporary cessations of breathing during sleep and consequent momentary reawakenings.
Tend to be loud snorers
Treated with a Continuous Positive Airway Pressure machine
See a clip of someone with it HERE

14. Narcolepsy
A sleep disorder characterized by uncontrollable sleep attacks
Person goes directly into REM sleep
Nervous system getting aroused tends to trigger the sleep attack
May be caused by a lack of NT Orexin – linked to alertness
Narcolepsy has a genetic link and runs in some breeds of dogs.
Rusty the Narcoleptic Dog
Other Dogs with Narcolepsy
Dobermans with Narcolepsy
Skeeter the Narcoleptic Poodle
Teenagers living with Narcolepsy

15. Somnambulism Formal name for sleepwalking Occurs in NREM-3 sleep
Person can walk or talk but remembers nothing of the experience
Lasts 2-10 minutes
Occurs mostly in children
CNN Report on Sleep Deprivation & Sleep Walking (2 min)

16. Night Terrors
Sleep disorder characterized by high arousal and appearance of being terrified
Happens during NREM-3 sleep
Mostly occurs in children
Seldom remember the event.

17. Other Sleep Disorders Bruxism – teeth grinding Enuresis – bed wetting
Myoclonus – sudden jerk of a body part occurring during stage 1 sleep
Everyone has occasional episodes of myoclonus
Fatal Familial Insomnia – Stop sleeping then die!
Sleeping Beauty Syndrome - Ever feel like you could sleep for a week? This girl does! (5 min)