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12 Cards in this Set
- Front
- Back
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List three physical health and three mental health issues that can arise from chronic sleep impairment? |
Physical: Obesity, cardiovascular disease, stroke Mental: anxiety, depression, dementia |
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List three consequences of acute sleep deprivation. |
Poor focus and judgement, lost productivity, and risk for accidents
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How does age impact sleep quantity? |
We sleep less as we age |
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How does age impact sleep quality? |
Sleep efficiency decreases as we age |
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What are the common treatments for sleep impairment and are they effective? |
Sleeping pills, can be effective but can also have side effects like disorientation Cognitive sleep therapy, can also be effective but is quite expensive |
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Which aspects of sleep are impacted by exercise? |
Quantity is not affected but quality is. Moderate intensity exercise group improved sleep quality, but the high intensity exercise group had worse quality. |
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What is the optimal exercise intensity for sleep benefit? |
Moderate intensity (70-75% of max HR) |
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What is the PSQI? What does it measure? How do scores differ from young and older adults |
Pittsburgh Sleep Quality Index. It gives an indication of sleep quality, efficiency, and quantity. General, a higher score reflects a poorer sleep quality, so older individuals should usually have a higher score than younger individuals. |
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Describe the details of Ana’s study on aerobic exercise and sleep. Who did she test? What did she measure? What were the conditions? What did she find? What does it mean? What were the limitations of the study? |
43 healthy older adults; 15 male; ages 65-88 Measured sleep quantity and quality using PSQI Had 3 groups: HI, MI, and control Found that HI exercise decreased sleep quality, and MI exercise improved sleep quality. Sleep quantity was not affected. HI exercise might just be too stressful for older adults who are untrained. ACTH release is very high during HI exercise as opposed to MI exercise. |
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Why might high intensity exercise impair sleep? How might the LC be involved? |
High intensity exercise releases a lot of ACTH, which can in turn stimulate the release of cortisol - a stress hormone. Similarly, HI exercise may also cause a high release of norepinephrine from the LC, which will promote the arousal system. |
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What is a systematic review? |
A review that pieces together multiple studies on a given topic in a more presentable way. |
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Describe the details of Ana’s systematic review on resistance exercise and sleep. What did she find? What does it mean? What were the limitations of the study? |
Found 13 eligible studies; 3 acute resistance exercise, 7 chronic, and 3 chronic resistance exercise combined with aerobic exercise For acute resistance exercise, no studies found significant improvements in sleep; results were inconclusive. For chronic resistance exercise, 1 study reported a benefit in sleep quantity, while 5 studies found a benefit in sleep quality. Benefits were most consistently observed in older adults. For the double exercise, only 1 study found sleep quantity improvement (subjective) Doesn't matter what type of exercise you do - resistance or aerobic- both have potential to improve sleep quantity. Exercise can improve sleep through improvements in muscle strength or improvements in mood Limitations: most studies use subjective measures, not enough studies overall |
