Sleep (United Kingdom)

Sleep (United Kingdom). Tan Kit Yen (21008974) Cheong Tze-Win (20035002) Nur Fathin Syahidah Shamsul (20087979) Vhishally Raj A/P Mani Raj (19035930) Thiveya A/P Soundthirarajan (21009220).

Benefits of sleep. 01. Side effects of sleep deprivation.

Target Population. The general population of the United Kingdom, broken down into adults & adolescents..

71 %. of people across the country, do not get the recommended 7 to 9 hours of sleep per night..

Sleeping. A prolonged period without sleep is unsustainable, and it is also bad for your health and behaviour , according to common human experience. After sleep deprivation, there is a strong, primordial want to sleep that feels unavoidable. The more time we spend awake, the more sleepy we feel, and no matter how much we try to fight it, we will eventually give in. What good is sleep, then? There is a common, but in our opinion false, belief that if a negative change in behaviour or well-being can be linked to sleep deprivation, then this proves that we need to sleep. However, it appears more plausible that sleep performs some essential "housekeeping" or metabolic tasks that are essential for a healthy brain and body, meaning that when sleep is denied, a variety of deficiencies of varying degrees may manifest. (Franks & Wisden, 2021).

Benefits of Sleep. Helps in brain functioning. Example : We don’t get enough sleep, our brain reacts slowly and is “foggy”. According to Susan in 2018, one of the main factors contributing to fatal auto accidents is being fatigued..

Benefits of Sleep. Controls body weight. People with bad sleeping habits typically have larger appetites and eat more. According to Nicole in 2017, it was found that adults who lack sleep, have a 55% higher risk of developing obesity as a good night’s sleep is essential for weight control.

Benefits of Sleep. Prevents health issues. It has been implored that the government create a national sleep strategy given the important of sleep in preventing physical and mental health issues. According to Alexsson in 2010, sleep’s fundamental relevance is highlighted by its cross-cutting nature, although not yet established as a priority..

Sleep Deprivation. Humans can tolerate several days without sleep before their welfare and productivity begin to decline; nevertheless, even a temporary drop in sleep duration can have a negative impact on performance. Lack of sleep causes delayed reactions, blurred vision, difficulty focusing, poor perception, and micro-sleep episodes that arise during alertness, all of which lower task performance capacities and efficiency and increase the likelihood of errors. Lack of sleep impairs memory, schematic thinking, which results in poor decisions, and emotional disturbances like worsened interpersonal interactions and increased aggression. Brain tissue hypometabolism is present along with the symptoms, especially in the thalamus, prefrontal, frontal, and occipital cortex, as well as the motor speech centres. (Orzeł-Gryglewska, 2010).

Physiological Effects of Sleep Deprivation. Physiological Effects Hyperactivity: Blood pressure increase, SNS activation and increase energy expenditure, Heart rate increase and lack of cardiac regulation to reduce heart rate (Zhu et al., 2021, Arora et al., 2021, Westphal et al., 2021) Health risk & weight changes: Ghrelin level - promote hunger and increase food intake, diabetes (Zhu et al., 2021, Arora et al., 2021) Neuroinflammation: mood disorders, cognitive diseases, migraines (Zhu et al., 2021, Negro., 2020) Reduction in white matter integrity, impair myelin maintenance ( Voldsbekk et al., 2021).

Empirical Findings for Physiological Effects. Zhu et al (2021).

Behavioural Effects of Sleep Deprivation. Behavioural Effects Reduced cognitive functions: Lapses of attention, Impairs emotional perception, Impairs information processing ( Kurinec et al., 2021, Lo et al., 2016) Slowed working memory: item and source memory, implicit & explicit memory ( Kurinec et al., 2021, Casey et al., 2016, Porcheret et al., 2015) Increase impulsivity and exertion, poor performance ( Saksvik-Lehouillier et al., 2020) Mood impairments and changes (Schwarz et al., 2018, Arora et al., 2021, Saksvik-Lehouillier et al., 2020).

Empirical Findings for Behavioural Effects. Schwarz et al (2018).

Empirical Findings for Behavioural Effects. Saksvik-Lehouillier et al (2020).

Suggestions to sleep better. Minimising caffeine consumption.

Suggestions to sleep better. Exercising. Exercise training led to an enhancement in middle aged sedentary individuals’ quality of sleep and improved overall sleep quality metrics (total sleep time, sleep efficiency, and wake after sleep start) (Jurado‐Fasoli et al., 2020). Numerous studies and reviews have suggested exercise as a non-pharmacological treatment for insomnia and breathing disorder during sleep (Baron et al., 2013; Kline et al., 2011; Passos et al., 2011). Sleep and exercise have a reciprocal connections that include various physiological mechanisms (Chennaoui et al., 2015)..

Suggestions to sleep better. Reducing blue light exposure.

References. Baron, K. G., Reid, K. J., & Zee, P. C. (2013). Exercise to Improve Sleep in Insomnia: Exploration of the Bidirectional Effects. Journal of Clinical Sleep Medicine , 9 (8). https://doi.org/10.5664/jcsm.2930 Chennaoui, M., Arnal, P. J., Sauvet, F., & Léger, D. (2015). Sleep and exercise: A reciprocal issue? Sleep Medicine Reviews , 20 , 59–72. https://doi.org/10.1016/j.smrv.2014.06.008 Clark, I., & Landolt, H. P. (2017). Coffee, caffeine, and sleep: A systematic review of epidemiological studies and randomized controlled trials. Sleep Medicine Reviews , 31 , 70–78. https://doi.org/10.1016/j.smrv.2016.01.006 Franks, N. P., & Wisden, W. (2021b). The inescapable drive to sleep: Overlapping mechanisms of sleep and sedation. Science , 374 (6567), 556–559. https://doi.org/10.1126/science.abi8372 Jurado‐Fasoli, L., De‐la‐O, A., Molina‐Hidalgo, C., Migueles, J. H., Castillo, M. J., & Amaro‐Gahete, F. J. (2020). Exercise training improves sleep quality: A randomized controlled trial. European Journal of Clinical Investigation , 50 (3). https://doi.org/10.1111/eci.13202 Kerpershoek, M. L., Antypa, N., & Van den Berg, J. F. (2018). Evening use of caffeine moderates the relationship between caffeine consumption and subjective sleep quality in students. Journal of Sleep Research , 27 (5), e12670. https://doi.org/10.1111/jsr.12670 Kline, C. E., Crowley, E. P., Ewing, G. B., Burch, J. B., Blair, S. N., Durstine, J. L., Davis, J. M., & Youngstedt, S. D. (2011). The Effect of Exercise Training on Obstructive Sleep Apnea and Sleep Quality: A Randomized Controlled Trial. Sleep , 34 (12), 1631–1640. https://doi.org/10.5665/sleep.1422.

References. Landers, J. A., Tamblyn, D., & Perriam, D. (2009). Effect of a blue-light-blocking intraocular lens on the quality of sleep. Journal of Cataract & Refractive Surgery , 35 (1), 83–88. https://doi.org/10.1016/j.jcrs.2008.10.015 Orzeł-Gryglewska, J. (2010b). Consequences of sleep deprivation. International Journal of Occupational Medicine and Environmental Health , 23 (1). https://doi.org/10.2478/v10001-010-0004-9 Ostrin, L. A., Abbott, K. S., & Queener, H. M. (2017). Attenuation of short wavelengths alters sleep and the ipRGC pupil response. Ophthalmic and Physiological Optics , 37 (4), 440–450. https://doi.org/10.1111/opo.12385 Passos, G. S., Poyares, D., Santana, M. G., D’Aurea, C. V. R., Youngstedt, S. D., Tufik, S., & de Mello, M. T. (2011). Effects of moderate aerobic exercise training on chronic primary insomnia. Sleep Medicine , 12 (10), 1018–1027. https://doi.org/10.1016/j.sleep.2011.02.007 Ribeiro, J. A., & Sebastião, A. M. (2010). Caffeine and adenosine. Journal of Alzheimer’s Disease : JAD , 20 (s1), S3–S15. https://doi.org/10.3233/JAD-2010-1379 Shechter, A., Kim, E. W., St-Onge, M.-P., & Westwood, A. J. (2018). Blocking nocturnal blue light for insomnia: A randomized controlled trial. Journal of Psychiatric Research , 96 , 196–202. https://doi.org/10.1016/j.jpsychires.2017.10.015 van der Lely, S., Frey, S., Garbazza, C., Wirz-Justice, A., Jenni, O. G., Steiner, R., Wolf, S., Cajochen, C., Bromundt, V., & Schmidt, C. (2015). Blue Blocker Glasses as a Countermeasure for Alerting Effects of Evening Light-Emitting Diode Screen Exposure in Male Teenagers. Journal of Adolescent Health , 56 (1), 113–119. https://doi.org/10.1016/j.jadohealth.2014.08.002 Wahl, S., Engelhardt, M., Schaupp, P., Lappe, C., & Ivanov, I. V. (2019). The inner clock—Blue light sets the human rhythm. Journal of Biophotonics , 12 (12). https://doi.org/10.1002/jbio.201900102.

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