Want to know my New Year's resolution? "Go to bed earlier and get more sleep". For our March 2016 issue Elena Kochova researched why some people need more sleep than others.
The Dreaming Fetus
National Sleep Foundation |
Sleep
patterns can be seen even in the fetus, whose main job is, in fact, to
sleep in the cozy womb while being devotedly nourished by his
sleep-deprived mother. The wake-sleep cycle emerges somewhere around 32
weeks of gestation; both ‘active’ and ‘silent’ sleep phases can be
distinguished, comparable to REM (rapid eye movement) and NREM
(non-rapid eye movement). Short periods resembling the waking state
interfere, but are still immature and disorganized; they comprise only
5% of fetal life. The spontaneous twitching (“kicking”) of the fetus is
more indicative of REM sleep than wakefulness [1] and is essential for the development of somatosensory maps in the brain [2]. Precisely
how sleep "happens" is far from understood, but these findings show
that sleep generator neurons mature prior to other brain areas and that
sleep plays a role in the overall development of the neocortex.
Sleeping Like a Baby
Right
after birth, newborns encounter a new problem: food. With a small
stomach they have to eat frequently and save energy for their incredibly
fast growth. In the first days the average newborn sleeps around 18
hours a day, which comes down to 14 hours by the end of the first month.
Similarly to the fetus, ‘active sleep’ is interchanged with ‘quiet sleep’ – the deep sleep that enables babies to sleep through a concert. Each comprises approximately half of sleeping time. As
the baby grows, feeding become less frequent and the circadian sleep
rhythm starts to develop; usually at about 7 months, infants sleep
mostly at night, with a few naps during the day. The latter tend to
condense with time and the sleeping pattern becomes stable. Toddlers
will usually sleep 10-12 hours every night while afternoon napping
gradually becomes less important and disappears by the age of 5 years.
Puberty and Adolescence
Somewhere
after the age of 10, a significant change in the sleep pattern occurs.
It is no coincidence that this is when her majesty – puberty, the queen of all disturbances – kicks in. We
often blame social interactions for teenagers’ nocturnal behavior, but
the drive to fall asleep late in this population, in fact, has a
physiological background. The pubertal changes alter the homeostatic and circadian regulation of sleep resulting in a shift in the circadian rhythm of 1-3 hours.
SLEEP PATTERNSREFLECT GENERAL HEALTH
The tendency to fall asleep later is different between girls and boys, as is the onset of puberty, and it is also more pronounced in boys.
They tend to be more active in the evening and sleepy during the day.
Teenagers have an internal clock that interprets environmental time cues
differently from adults. The need to wake up early for school and the
need for more sleep causes sleep deprivation in most teenagers. Grades
go up when teenagers go to school later in the day [3].
Animal
studies show similar changes in sleep patterns around the time of
sexual maturation in mice, rats and monkeys [4]. In addition, removal of
the gonads and the administration of estrogen, testosterone, or
progesterone produce immediate effects on the circadian properties and
sleep architecture of adult rodents [5].
Adulthood
In
the early twenties, the sleep delay and sleep need are balanced at
about 8 hours. It is thought that the need for sleep diminishes in older
adults; in fact, what changes is the sleep architecture – it is more
difficult falling and staying asleep. Sleep becomes a less restorative
and less satisfying reward. There is yet another shift in the circadian
rhythm: the elderly go to bed and wake up earlier compared to younger
adults – a sleep phase reminiscent to that of early childhood. The sleep
is fragmented with frequent awakenings, often causing daytime
sleepiness and the tendency to ‘doze off’. The reason for these changes in sleep rhythms with age is not clearly understood. The
prevalence of insomnia and sleep apnea increases with age, especially
in men. Pregnancy and menopause cause drastic changes in women as well,
further indicating that hormones play a role in the circadian rhythm and
homeostatic drive. Associated medical problems and medications certainly contribute to sleep disturbances.
THE MORE TIME PEOPLE HAVE,THE LESS THEY ARE ABLE TO SLEEP
It
appears that the more time people have, the less they are able to
indulge in sleep. But sleep patterns are both a reflection of, and an
influence on, the overall health of a person. Certain acute and chronic
factors (caffeine or alcohol intake, exercise and nutrition, stress
level) are major factors in sleep hygiene. Until science provides more
detailed answers about the precise role of sleep, we continue with the
vague knowledge that we need sleep for our physical and mental
wellbeing.
With that I leave you, hoping that reading this has not augmented your sleep need.
[1] Karlsson et al.,. Plos Biol, 2005
[2] Khazipov et al., Nature, 2004
[3] Wolfson et al., Sleep, 2003
[4] Hagenauer et al., Dev Neurosci, 2009[5] Karatsoreos et al., Endocrinology, 2007
by Elena Kochova, Master's student MedNeuro
this article originally appeared March 2016 in Volume 09 Issue 1 "The Aging Brain"
No comments:
Post a Comment