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Human performance and limitations > sleep > Flashcards

Flashcards in sleep Deck (19)
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1

need avg of 8 hours sleep for how many hours awake?

16hours

2

sleep credits

2 credits per hour sleep
1 credit used per hour awake
max credit 16
sleep debt when you've not had enough sleep

3

how to recover from sleep debt

depends on individual but sleep for time you lost

4

effects of sleep deficit

eyestrain
memory problems
reaction times increase
increased errors
physiological effects

5

Napping

>30min- head into deep sleep, wake up feeling tired
20-30 min optimal power nap
>90min sleep longer and get through first sleep cycle

6

circadian rhythm

internal body clock controlling periods of activity & inactivity

7

endogenous(internal) circadian stimuli

temperature- primary internal stimuli
coldest 4-5 am - vigilance and performance lowest
warmest body temp 8pm- more difficult to sleep

8

exogenous(external) stimuli (Zeitgebers)

clock
sunrise & sunset
light & darkness
meal patterns

9

without zeitgebers the circadian rhythm?

becomes a free running circadian rhythm and lengthens to 25-28 hours

10

brain waves are measured by?

electroencephalogram (EEG)
electrooculogram (EOG)

11

non REM/ orthodox sleep is?

stage 1, 2 , 2 & 4
for body and cell repair

12

stage 1 sleep

5-10mins
feels like falling
most twitching
easy to wake up

13

stage 2 sleep

5-10mins avg
50% of sleep in stage 2
preparing for deep sleep

14

stage 3&4 sleep

deep sleep
slow wave
difficult to wake up from

15

REM/ paradoxical sleep

eyes moving behind lids
dream in this phase
heart rate & blood pressure increase, breathing irregular
strengthening and organising memory
muscular parálisis to stop you acting out in sleep. sometimes may sleep walk
4-5 REM cycles a night each one longer than the last

16

circadian dysrhythmia

jet lag - trans meridian desynchronisation

from crossing time zones
takes one day for every time zone crossed to recover
or
1 day for every 90mins of jet lag to recover

east is a beast
west is best

recovery depends on the individual
gives tiredness, headache
reduce: don't have caffeine, alcohol, adjust clock when get on flight

17

stop over <24hrs

stay on local home time

18

stop over =24 hrs

nap on arrival
have 8hrs sleep before flight

19

stop over >24hrs

adjust to new time zone