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Sleep Science
Published in Gia Merlo, Kathy Berra, Lifestyle Nursing, 2023
Glenn S. Brassington, Glenn T. Brassington
Sleep and wakefulness are under homeostatic and circadian alerting control. Homeostatic control refers to the phenomenon that the longer we are awake or not experiencing specific sleep stages, the greater the drive to make up for the lost sleep or sleep stage. This is referred to as “sleep drive.” Circadian control of the sleep–wake rhythm consists of biochemical, physiological, and behavioral processes that encourage wakefulness and is referred to as the “circadian alerting rhythm.” When these two regulatory mechanisms are working in synchrony, patients are able to enter into sleep at regular times each evening, experience deeper stages of sleep (i.e., N3 sleep), and remain asleep until it is time to awake and arise from bed feeling rested. Unfortunately, these two main regulators of sleep can be disrupted by behaviors that increase alertness and wakefulness when sleep is desired. Working with patients to improve their sleep should begin with a brief description of the physiological and psychological factors that cause the initiation and maintenance of sleep and wakefulness: (1) sleep drive, (2) circadian alerting rhythm, (3) physiological arousal, (4) cognitive arousal, and (5) sleep environment, followed by the behaviors that affect these factors. We present each sleep management principle and its associated guidelines below.
Sleep
Published in Carolyn Torkelson, Catherine Marienau, Beyond Menopause, 2023
Carolyn Torkelson, Catherine Marienau
Do you have difficulty getting to sleep, experience frequent waking during the night, or have early morning wakefulness? Sleep disruption is so prevalent that up to 60% of postmenopausal women can identify with this struggle. “I just can’t sleep.” “I only get real sleep two hours a night. I can’t go on like this.” “What I wouldn’t give for a good night’s sleep!”
What Actually Is Sleep?
Published in Zippi Dolev, Mordechai Zalesch, Judy Kupferman, Sleep and Women's Health, 2019
Zippi Dolev, Mordechai Zalesch, Judy Kupferman
Wakefulness causes accumulation of the homeostatic component and the creation of a cumulative need for sleep. The biological clock encourages daytime wakefulness and enables sleep at night. Both processes work together to enable satisfying states of sleep and wakefulness. The sum of the two processes is that the night is mainly dedicated to sleep.
Repeated low-dose caffeine ingestion during a night of total sleep deprivation improves endurance performance and cognitive function in young recreational runners: A randomized, double-blind, placebo-controlled study
Published in Chronobiology International, 2022
Amir Khcharem, Wajdi Souissi, Liwa Masmoudi, Zouheir Sahnoun
Concerning the cognitive state, the current study findings concluded that a night’s sleep deprivation significantly decreased attention (in the correct detections task) and increased alertness (in the reaction time task) of the young runners. The impaired cognitive performance may be due to decreased alertness and increased sleepiness during long periods of sustained wakefulness (Sil’kis 2012). On the contrary, the administration of three repeated doses of 2 mg/kg of caffeine during the night of TSD led to marked better attention and a faster reaction time at rest and after the exhaustive run. In the same context, it is widely accepted that caffeine consumption may improve attention and reaction time regardless of gender, age, and normal levels of daily caffeine consumption (Einother and Giesbrecht 2013). Additionally, previous literature concluded that vigilance and attention deficits induced by sleep loss could be reversed by caffeine intake (Lorist and Snel 2008; Snel and Lorist 2011).
The likelihood of crashing during a simulated post-work commute decreases across a week of consecutive night shifts
Published in Chronobiology International, 2020
Gregory D. Roach, Edward J. Sach, Andrew M. Reiter, Drew Dawson, Charli Sargent
Worldwide, road traffic crashes result in 1.35 million deaths each year (WHO 2018), including ~1,250 in Australia, ~1,850 in the United Kingdom, and ~35,000 in the United States (ITF 2019). Road traffic crashes are the eighth-highest cause of death for people of all ages and the leading cause of death for drivers and passengers aged 5–29 y (WHO 2018). Fatigue, due to sleep loss and/or circadian misalignment, is the main causal factor in ~15% of road traffic crashes (e.g., Tefft 2010). Shiftworkers, who comprise ~20% of the workforce in western economies (e.g., Alterman et al. 2012), are more likely to be fatigued than others because they obtain less sleep and operate schedules that include long shifts, early starts, late finishes, and night work (Åkerstedt 2003). Laboratory-based simulations indicate that short sleep, extended wakefulness, and the early morning are all risk factors for driving crashes, particularly when they occur together, as when driving home after a night shift (Matthews et al. 2012). Similarly, field-based self-reports indicate that the likelihood of a sleep-related safety event during the commute home from work is substantially higher after a night shift than after a day shift or an evening shift (Mulhall et al. 2019). Currently, little is known about the risks associated with commuting after multiple, consecutive night shifts, as occurs in industries such as healthcare, manufacturing, and mining. Therefore, the current shiftwork simulation study was designed to assess the likelihood of crashing while commuting during a week of night work.
The Bad Enough Mother
Published in Studies in Gender and Sexuality, 2020
But through all of that and more, my mother tried to make a small path through the wake. She brought beauty into that house in every way that she could; she worked at joy and she made livable moments, spaces, places in the midst of all that was unlivable there … In other words even as we experienced, recognized and lived subjection, we did not simply or only live in subjection and as the subjected. Though she was not part of any organized Black movements, except in how one’s life and mind are organized by and positioned to apprehend the world through the optic of the door and antiblackness, my mother was politically and socially astute. … Wake; the state of wakefulness; consciousness. It is with this sense of wakefulness as consciousness that most of my family lived in awareness of itself as, and in, the wake of the unfinished project of emancipation. (Sharpe, 2016, pp. 4–5)