Sleep, Dreaming and Circadian Rhythm

Saturday, October 24, 2020

8:23 AM
 
Sleep, Dreaming and Circadian Rhythm
 How much do you need to sleep?
 Your body will adjust according to your sleeping schedule.
 
How much sleep do we need?
 The vast amount of time spent sleeping suggests that sleep has a significant biological
function.
 Most people sleep over 1175,000 hours in their lifetime.
 People need 6-8hours of sleep.
 

 We have different points in brain, t6, t1, it depends on the activity that you will do.
EEG
 EEG cap on the head
 Brain activity: If brain is active, reading nya, dikit dikit ang maliliit na line
 Sleep: n1, brain activity.
 As we sleep, may part na tumataas. Naghihiwalay pattern at tumataas ang wavelength.
This means that we process deep sleep.
 Gadgets: phones produce blue light that emits.
 App that can help to reduce eye strain: it adjusts the color temperature of screen
4 Stages of Sleep (EEG)
 Progress to stage 4 sleep and then back to stages 3,2 and (emergent) stage 1
 Emergent stage 1 differs from initial stage I
 REMs
 Loss of body core muscle tone
 Progress through sleep stages in 90-minutes cycle
 Durations of emergent stage I periods lengthen as night progresses
  Our brain doesn’t stop its activity even when we are sleeping.
 Our sleep goes to its deep state or REM cycle when the night goes on.
 According to studies, we need to sleep at average for 10pm because it allows our body to
replenish or to allow new cells to regenerate and neurons to take and generate as well. Or
magkakaroon ng decay, regulation of blood, acids in the body will be heplered (???)
 Emergent stage I sleep = REM sleep
 All other stages = Non-REM (NREM) sleep
 Stages 3+4 = 7 slow wave sleep (SWS)
 During REM sleep: REMs, loss of core muscle tone
 Kulang
 Brain stem: mostly non regulation actions
 Pag lumagpas ka ng 10pm, homeostasis will be disturbed.
 
Why do we sleep, why do we sleep when we do?
 Recuperation theories
 Sleep is needed to restore homeostasis (balance of the level of particular minerals and
acids in our body)
 Wakefulness causes deviation from homeostasis
 Adaptation theories
 Sleep is the result of an internal timing mechanism
 Sleep evolved to protect us from the dangers of night
 We can take a sleep to protect ourselves as there are dangers of night.
 Disease that may occur: low blood, jetlag
 We have different circadian rhythm.
 Sleeping pattern: magigising tayo with that particular pattern kahit wala na gigising sa atin
 Body clock: magkakaroon na tayo ng body clock
 According to studies, mas productive ang may sleep pattern.
 Recuperation theories
 Sleep is needed to restore homeostatis
 Wakefulness causes a deviation from homeostatis
 
Sleep deprivation
 Lack of sleep
 Kulang bilis magsalita ni maam
Two Classic Sleep-Deprivation Case Studies
 Sleep-deprived students
 By the third night, subject found desire for sleep overpowering
 Mas hahanapin ng body natin yung sleep and babawiin ng katawan natin yung tulog.
 Randy Gardner
 Stayed awake for 11 days
 Only slept 14 hours the first night after the study
 
Experimental Studies of Sleep Deprivation in Humans Continued
 3-4 hours of deprivation in one night
 Increased sleepiness
 Disturbiness displayed on written tests of mood
 Poor performance on tests of vigilance
  If you are sleep deprived, your body does not undergo homeostasis
 2-3 days of continuous deprivation
 Experience microsleeps, naps of 2-3 seconds
 Microsleep: black flashed on you 2-3 seconds when you are awake
 
Purpose of REM
 Processing of explicit memories?
 Inconsistent findings
 Antidepressant REM-blocking drugs do not interfere with memory
 Antidepressant drugs: makes people to not experience REM because it blocks the
serotonin
 
Circadian Sleep Cycles
 Circadian rhythms - "about a day"
 Kulang bilis magsalita ni maam
Jet Lag and Shift Work
 Jet lag - zeitgebers are accelerated or decelerated
 Shift work - zeitgebers unchanged, but sleep-wake cycle must be altered
 Both produce a variety of deficits
 Can the effects be prevented or minimized?
 If the timezone is malayo, your circadian rhythm will have a hard time in adjusting.
 Call center: sleep through the day, sleep through the night. (Iibahin yung time of sleep in
order to adjust)
Reducing Jet Lag
 Gradually shift sleep-wake cycle prior to travel
 Uunahan mo na yung jetlag, adjust mo na like 5hrs early matulog
 Administer post-flight treatments to promote the needed shift
 Phase advance following east-bound travel with intense light early in the
morning
 Hamster studies (Kulang)
 
Four Areas of the Brain involved in Sleep
 Two areas of the hypothalamus:
 Economo founds that the posterior hypothalamus and the anterior hypothalamus were
related (kulang notes bilis magsalita)
 
 Two areas of the brainstem:
 Cerveau isole ("isolating forebrain")
 Encephale isole ("isolated brain")
 Therefore, wakefulness depends on the function of reticular information (KULANG
 
Drugs that affect sleep
 Drugs that increase sleep (hypnotic drugs): benzodiazepines - Valium, Librium
 Most commonly (kulang bilis magsalita)
 
 Drugs that decrease sleep (Antihypnotic drugs): stimulants and tricyclic antidepressants
 Pag tulog ka ng tulog, need mo drugs para malabas yung body activity mo
 
Melatonin
 Syn (KULANG)
 Melatonin is not a sleep aid (sleeping pills), but may be used to shift circadian rhthyms
 Magiging dependent ka sa sleepings pills, di ka makakatulgo in your own and pwde ka
magdevelop ng sleeping disorders like:
 
Sleeping Disorders
 Insomnia - disorders of sleep initiations and maintenance
 Difficulty maintaining sleep, difficult to go back to sleep.
 Ex: pag nagising ka sa ingay ng sasakyan, mahihirapan ka matulog ulit.
 Mababaw lang tulog and some may not disturbed them and mahirapan silam atulog ulit.
 Hypersomnia - disorders of excessive sleep or sleepiness
 Palaging inaantok
 REM-sleep dysfunction
 Nakakatulog pero mababaw lang
 30% of respondents report sleep-related problems - far fewer truly (KULANG)
 Sleep apnea (Paghihilik) - stop breathing during the night leads to repeated awakenings.
Two types:
 Obstuctive - obstruction of respiratory passages by muscles spasms or atonia
 Naghihilik
 Central - CNS fails to initiate breaths
 Biglang mawawalan ng breath for a particular second
 Most commonly seen in males, the overweight, and the elderly
 Restless legs - uneasiness in legs that prevents sleep
 It happens during sleep that prevents you to initiate sleep.
 Do not self-diagnose. This disorder should be diagnosed and pass the criteria of DSM.
 
Hypersomnia - Narcolepsy
 Severe daytime sleepiness and repeated brief daytime sleeping - "sleep attacks"
 Mas inaantok during daytime
 Sleep paralysis - paralyzed while falling asleep or upon waking
 Some studies say that people nakakakita ng mga nakakatakot
 Hypnagogic hallucination - dreaming while awake
 Laging natutulala, you process information during the day
 
Hunger, Eating and Health
 Why do many people eat too much?
 
Control of Eating
 Is there a "set points" for the body's energy reserves that determines when we eat
 The prevalence of eating disorders suggests than this may not be the case
 Common in adolescent and adult women, also possible in men
 Not usually seen/diagnosed in the Philippines
 
Digestion, Energy Storage, and Energy Utilization
(Kulang)
 
Energy Storage in the Body
 Energy delivered to the body as lipids, amino acids, and glucose
 Energy storage in the body as fat, glycogen and proteins
 Fats are most efficient for energy storage
 
Three phases of Energy Metabolism
 Energy metabolism: Chemical changes that make energy available for use
 Cephalic phase: preparation for eating (nagugutom tayo that allows us to eat, we feel
hungry, decrease in glucose in the blood, decreased in energy, we feel tired and
exhausted)
 Absorptive phase: energy absorbed (u will eat)
 Fasting phase (busog tayo may energy, fasting: not eating, using whatever energy/source
that we have)
 Withdrawing energy from reserves (mauubos na energy mo)
 Ends with next cephalic phase (at mangyayari ulit sya)
 
Three phases of Energy Metabolism Continued
 Energy availability controlled by two pancreatic hormones
 Insulin: high during cephalic and absorptive phases (processed foods, sweets)
 Glucagon: high during fasting phase (high form of insulin in the form of energy blocks,
types of energy that we can use that we can burn as we do physical activities throughout
the day)
 
Theories of Hunger and Eating: Set Points vs. Positive Incentive
 The Set-Point Assumption:
 Hunger is a response to an energy need: e eat to maintain an energy set point.
 Required eating: 3 meals
Problems with set-point theories of hunger and eating
 Contrary to evolutionary pressures that favored energy storage for survival
 Reductions in blood glucose or body fat do not reliably induce eating
 Do not account for the influence of external factors on eating and hunger
 Based on the asusmptions: external factors (nakaamoy ng pagkain, nakita jollibee) hindi
factor yung external factor for u to eat.
Positive-Incentive Perspective
 We are drawn to eat by the anticipated pleasure of eating
 We have evolved to "crave" food
 Accounts for the impact of external factors on eating behavior
 Sometimes, we use food iwas strss.
 
Factors that determine what, when, and how much we eat
 Adaptive species - typical preferences
 Sweet and fatty foods = high energy
 Salty = sodium-rich
 Adaptive species - typical aversions
 Bitter = often associated with toxins
 Ex. ampalaya mga di kumakain non
  Learned preferences and aversions
 Rats prefer diet with vitamins, food they small in mother's milk or other rat's breaths
 We prefer food that other people prefers, and lagi nila kinakain ng pamilya natin and yung
may vitamins. It is our choice na kumain ng mga unhealthy foods.
 
Factors that influence what we eat
 We tend to get hungry at mealtime
 As mealtime approaches, the body enters the cephalic phase leading to a decreased in
blood glucose.

 
 Pag nagbigay sya ng food, yung aso nagsasalivate.
 Pavlov use bell as a neutral stimulus bibigay yung food para the dog will be conditioned
that everytime the dog hear sounds, he will give it to him.
 Pag nakakarinig ng bell, nagsasalivate. (alam nya na darating response)
 Conditioned response: for him to salivate
 
Factors that influence how much we eat
 Satiety: may stop a meal, "being full"
 Satiety signals: food in gut and glucose in the blood can induce satiety signals.
 
Factors that influence how much we eat continued
 Appetizer effect: small amounts of food may increase hunger
 Serving size: the larger the serving, generally the more consumed
 Social influences
 Even rats eat more when in a group
 
Role of Blood Glucose Levels in Hunger and Satiety
 Blood glucose drops prior to a meal as a preparation to eat - not a cue to eat
 Must decrease blood glucose by 50% to trigger feeding
  Reduced blood glucose may contribute to hunger, but changes in blood glucose do not
prevent hunger or satiety.
 
Serotonin and Satiety
 Serotonin agonists consistently reduce rat's food intake
 Even intake of palatable food is affected
 Reduces amount eaten per meal
 Preferences shift away from fatty foods
 Similar effects seen in humans
Serotonin - neurotransmitter to regulate our eating
 
Body Weight Regulation: Set Points vs Settling Points
 Variability od body weight
 According to the set-point assumption, it should be very difficult to gain weight
 Set points and health
 Free-feeding does not lead to optimum health
 Positive effects seen with caloric restriction
 Diet: Low carb and calorie diet
 
Set Points and Settling-Points in Weight Control
 Body weight drifts around a natural settling points - "the level at which the various factors
 Kulanggg
 
Who needs to be concerned about obesity?
 Everyone, as rates of obesity are increasing in most parts of the world.
 Obesity is related to many other health problems. (diabetes, sleep apnea, heart
concerns)
 
Human Obesity: Causes, Mechanisms and Treatments
 Why is there an Epidemic of Obesity?
 Evolution favored preferring high-calorie food, eating to capacity, storing fat, and using
energy efficiently.
 Cultural practices and belief promote consumption
 
Why are weight-loss programs typically ineffective?
 Considering the leaky-barrel model, long term weight loss will require a permanent
lifestyle change
 Exercise also can make you hungry!
 Often people eat more calories after the workout than they burned out during workout
Treatment of obesity: serotonergic agonists
Serotonin appears to increase short-term satiety signals associated with the consumption of a
meal and decrease….
 Urge to eat high-calorie foods
 Consumption of fat
 Intensity of hunger
 Size of meals
 Number of snacks and bingeing
  Kulang
 
Anorexia and Bulimia
 Anorexia
 Voluntary self-starvation
 Fatal in 10% of patients
 You alone restrict yourself of eating. Ginugutom mo sarili mo because when u look in the
mirror, you see yourself as a fat kahit nakikita ng ibang tao na hindi ka naman mata.
 Bulimia: bingeing and purging
 Bingeing: Has something to do with food intake, kakatapos lng kumain, kakakain ka na
naman every 2 hrs.
 Purging: doing yung pipiitin mo ireach yung ngalangala (bell) for you to vomit everything.
A way for people the way of diet
 Similar symptoms, difficult to distinguish
 Distorted body image (feeling mataba kahit di naman)
 Most often affects educated, affluen young females
 Associated with obsessive-compulsive disorder and depression
 
Anorexia Nervosa: A Hypothesis
 A person out of homeostatic balance might find a full meat to be aversive
 Eating a meal would then lead to development of food aversions
 For example, feeding meals to famine victims sometimes leads to anorexia
 Implication is for anorexics to eat small amounts of food throughout the day is therapy.
 
Q and A, other infos
 Psychological based yung eating problems, connected to how people view themselves,
perceptions about their image.
 Ex: women: do they fit the standards of beauty in society.
 Connected in biological process din.
 4-2-2 sleep is healthy pero it's still an experiment. Iba pa rin yung quality of sleep during
the night. Daytime naps help us to restore energy helps us to make feel relaxed.