Sleep and Sleep DisordersPeter Della Bella, MD November 21, 2013

True or False?You can catch up on missed sleep Everybody dreams many times every nightTeens naturally have delayed sleep patternsHaving warm milk before bedtime promotes sleepSnoring is not such a big dealPeople with sleep disorders are more prone to alien space abductions

Can Sleep Deprivation Kill You?In 1965, a 18 year old high school senior from San Diego attempted to become the Guinness World Record holder and stay awake for as long as possible. What happened to Randy Gardner?

Why do we sleep?Keep us safePull together familyTo give our body/brain a restTo allow memory to consolidateTo UNlearn

WakefulnessStage 1Stage 2Stage 3Stage 4REMDeep sleep: stage 3, 4. Sleepwalking, night terrors, bedwetting: stage 4

Eye movement, dreamingIncr heart, resp rateIncreased brain activity - paradoxical sleepLarge muscle paralysis - playing possumProcedural and spatial memory consolidatedMuscles are turned off

Body temp drops stage 2Breathing, heart regular3,4: Tissue growth and repairDeclarative memory consolidated3,4 Growth hormone released: inhances muscle developmentREM vs. nREM

How much sleep do we need?

Can you catch up on your sleep?

So Whats the Big Deal about Not Enough Sleep?Impaired memory, concentration, thought processeslooks like ADHDFatigue, impaired performanceDangerous drivingHeadaches, stomach-achesImpaired immune systemScrews up your bodys clockWeight gainLink with depressionLong term: obesity, high blood pressure, diabetes

BIOLOGICAL RHYTHMS

On February 13, 1972, 33-year-old French geologist Michel Siffre climbed into Midnight Cave near Del Rio, Texas. He didnt come out again until September 5th. Siffre was isolated in a large cave chamber 440-feet from the entrance. His furnishings included a tent on a wooden platform, a bed, table and chair, and machines to take medical readings. The chamber was also stocked with frozen food and almost 800 gallons of water. No clocks, no outside light, nothing that indicated time, day, or date.

Why did he do it?What did he find?Siffre, Michel. Six Months Alone in a Cave,National Geographic(March 1975), 426-435.

Sleep disordersAdvanced or Delayed sleep phase disorderInsomniaDisorders with HypersomniaObstructive sleep apneaNarcolepsySeasonal Affective Disorder REM sleep disorders

Sleep and SubstancesCaffeine has a half life of 5-12 hours

Alcohol makes you fall asleep, but

Marijuana? It depends.

Sleep hygieneComfortNo light, noise, extreme tempsRemove stimulantsRemove screensStimulus control

Stanford Basketball Team Sleep Extension Study2002, swimmers set records2005-8 10 hours for 5-7 weeksSprint time 16.2-> 15.5 seconds3 point shot accuracy and foul shot accuracy improved 9%July, 2011, SleepCheri Mah, StanfordThe US Olympic Training Center in Colorado Springs now pushes its athletes to get 9-10 hours of sleep per night.

Sleep promotionWhite noiseShowerExerciseCool downStimulus control

Back to Randy Gardner

Howd you do?You can catch up on missed sleep Everybody dreams many periods each nightTeens naturally have delayed sleep patternsHaving warm milk before bedtime promotes sleepSnoring is not such a big dealPeople with sleep disorders are more prone to alien space abductions