Sleep Relate Literature

Chapter I

I. Introduction A. Background of the Study B. Statement of the Problem C. Hypothesis D. Significance of the Study E. Scope of Limitation F. Theoretical Framework G. Conceptual Framework H. Definition of Terms

II. Review of Related Literature A. Sleep B. Sleep debt C. Sleep deprivation D. Somnipathy E. Sleep and academic performance III. Research Methodology and Procedure IV. Presentation/Analysis/Interpretation of Data V. Summary/Conclusion/Recommendation A. Summary B. Conclusion C. Recommendation

Conceptual Framework

[pic]

Review of Related Literature This literature review presents information on each aspect, sleep and performance. The relationships between sleep and performance have been studied in many different fields such as human science, medicine, psychology, education, and business.
Sleep

Sleep is a vital element of life, just like eating and breathing. Sleep allows your body to rest. During sleep, many necessary actions take place in your body. For example, your muscles and tissues grow and repair. Your brain is busy regulating hormones and storing memories. A lack of quality sleep interferes with the body’s natural functions and can even contribute to disease. A good night’s sleep is necessary for your body to recharge and revitalize so you can feel alert and productive the next day. According to the National Sleep Foundation’s Sleep in America Poll, U.S. adults sleep about seven hours every night, which has decreased by approximately two hours per night since the 19th century (National Sleep Foundation, 2005). Sleep has become an important issue and sleep-related variables (e.g. sleep deficiency, sleep quality, sleep habits) have been shown to influence performance of students (Lack, 1986; Mulgrew et al., 2007) According to Medilexicon's medical dictionary: Sleep is A physiologic state of relative unconsciousness and inaction of the voluntary muscles, the need for which recurs periodically. The stages of sleep have been variously defined in terms of depth (light, deep), EEG characteristics (delta waves, synchronization), physiologic characteristics (REM, NREM), and presumed anatomic level (pontine, mesencephalic, rhombencephalic, rolandic, etc.). NREM (non-rapid eye movement) sleep - during this period our heart and breathing rates are slow, and blood pressure drops. The person does not move about much. NREM sleep is divided into three or four stages: REM (rapid eye movement) sleep - a normal stage of sleep that makes up between 20% and 25% of total sleep time. There is rapid movement of the eyes and low muscle tone As the night progresses, the amount of time spent in any one stage varies, thus underscoring the need for a full night of uninterrupted sleep. Hormonal levels change with sleep, too. Cortisol, a stress hormone, decreases, while levels of melatonin and growth hormone increase. These hormones appear to play a role in regulating fundamental bodily processes, including childhood growth and adult muscle maintenance and repair.

Sleep debt

Sleep debt is the cumulative result of not getting enough sleep. Sleep debt can be caused by partial or total sleep deprivation. Partial sleep deprivation builds up if you spend too many days or weeks getting less sleep each day than you need. Total sleep deprivation refers to spending whole days without getting any sleep at all. A large sleep debt can lead to physical and mental fatigue, and eventually, physical and mental health problems. Insufficient sleep appears to play a role in a variety of health issues, including weight control, muscle regeneration and maintenance, and childhood growth. Because hormone levels change during sleep, interfering with sleep throws off basic body chemistry, which can lead to long-term health problems.
Psychological health clearly suffers from either insufficient amounts of sleep or poor quality sleep. As reflected in the 2002 Sleep in America poll, daytime sleepiness correlates with increased feelings of anger and dissatisfaction with life . Other studies have shown that sleep deprivation impairs judgment, reaction time, daytime alertness and certain types of memory . Inadequate sleep has been linked to serious social costs as well. The National Highway Traffic Safety Administration reports that insufficient sleep contributes to 100,000 car accidents per year
Sleep deprivation Sleep deprivation is a term meaning loss of sleep. Drummond and McKenna (2009) stated that “sleep deprivation in humans can be broadly classified into three categories: total sleep deprivation, partial sleep deprivation, and sleep fragmentation (p. 249).” In previous studies, sleep deprivation was measured by type: long-term total sleep deprivation (continually awake for more than 45 hours), short-term total sleep deprivation (continually awake for up to 45 hours), and partial sleep deprivation (sleeping less than 5 hours in a 24- hour period) (Pilcher & Huffcutt, 1996). The effects of sleep deprivation manifest in both health and performance. Pilcher and Huffcutt (1996) performed a meta-analysis on the effects of sleep deprivation on performance reported in 19 studies published from 1984 to 1992 using 143 study coefficients and 1,932 subjects. As an independent variable, sleep deprivation was measured by type long-term total sleep deprivation, short-term total sleep deprivation, and partial sleep deprivation. The researchers broke down performance into three dependent variables: cognitive performance, motor performance, and mood. They concluded that: 1) partial sleep deprivation had negative effects on mood, 2) the overall effect of partial sleep deprivation on performance was more obvious than that of long-term total sleep deprivation and short-term total sleep deprivation, and 3) further research was needed to investigate the effects of partial sleep deprivation on performance. Finally, they discussed the measurements of mood and performance (e.g., changed circadian rhythm and decreased interest and attention). Physical effects of sleep deprivation also encompass all of the following: Infections and weaker immune system ,frustration with life. Perhaps this is why alcohol and drug abuse are signs of sleep deprivation. Sleep deprivation and memory (includes reduced cognitive function, decreased mental sharpness, lack of focus and drive).Blurred vision can be a result of it may lead to a shortened life expectancy.

Somnipathy Somnipathy is any disorder that affects, undermines, disrupts, or involves sleep. Although not medically significant, snoring is probably the most common sleep disorder. Some sleep disorders may seriously affect the individuals mental, emotional and physical health.
Examples of sleep disorders: Cataplexy - often affects people with narcolepsy. The individual suddenly feels extremely weak and collapses during moments of strong emotion, such as anger, surprise, laughter or fear. DSPS (delayed sleep phase syndrome) - a disorder of circadian rhythms. The person cannot fall asleep or wake up at normally accepted times. Narcolepsy - a chronic sleep disorder where the brain is unable to regulate the body's sleep-wake cycles. People with narcolepsy may feel an overwhelming urge to sleep at various points in the day, and they will often fall asleep spontaneously for a few seconds to a few minutes. In extreme cases, people with narcolepsy will remain asleep for over an hour. Nocturia - the individual has to keep getting up at night to urinate.
Pavor nocturnus - also known as night terror. The individual wakes up from sleep with terror. Episodes of fear, flailing and screaming while asleep. Often linked to sleepwalking. Primary insomnia - the individual finds it hard to either fall asleep or stay asleep, or both. No underlying cause is detected. Somniphobia (hypnophobia) - an abnormal fear of sleep. It may result from a feeling of control loss, or from repeating nightmaresor anxiety over the loss of time that could be spent accomplishing tasks or maximizing leisure time instead of sleeping.

Sleep and Academic Performance Weitzman et al. (1981) identified a person who sleeps late and wakes up late on weekends with difficulty staying asleep as having delayed sleep phase syndrome (DSPS)Lack (1986). Kelly, and Clanton (2001) collected grade point averages (GPAs) of 147 college student volunteers (99% response rate) enrolled in a psychology course, and data about their sleep length using a self-report questionnaire. Based on self-reported sleep length, participants were divided into three groups: short sleepers (6 or fewer hours in a 24-hour period), average sleepers (7-8 hours in a 24-hour period), and long sleepers (9 or more hours in a 24-hour period). The researchers found that the mean GPA of short sleepers was 0.5 points lower than that of long sleepers; 2.74 and 3.24 respectively. Pilcher and Walters (1997) examined the effect of sleep deprivation on cognitive performance among college students. This experimental study involved 44 college student volunteers (68% response rate) from five psychology courses. For reducing experimental bias, all participants had a normal sleep (approximately 8 hours) on Thursday night and woke up between 7am and 9am on Friday morning. After the participants went to the research laboratory at 10pm on Friday night, they were randomly separated into a sleep-deprived group (n = 23) and a non-sleep-deprived group (n = 21). The non-sleep-deprived group went home and slept approximately 8 hours again on Friday night. The sleep-deprived group stayed in the research laboratory and was continually awake for 24 hours until Saturday morning. At that time, all participants completed a cognitive performance test and a demographic questionnaire. After completing the cognitive task they were given a self report questionnaire requesting them to subjectively evaluate their level of concentration, and effort, and the quality of their performance. The researchers concluded that sleep-deprived participants had lower scores on the cognitive task than non-sleep-deprived participants (scores = 24.52 vs. 38.71, maximum score = 40). However, the expected effort and performance scores of sleep-deprived students (M = 4.03; M = 4.54 respectively) were higher than those of non-sleep-deprived students (M = 3.41; M = 3.36 respectively), using a 5-point Likert-type scale. In other words, sleep-deprived students appeared to over-estimate their performance. Curcio et al. (2006) reviewed approximately 103 studies related to sleep loss, learning capacity, and academic performance. Students of different education levels, from elementary school to university, were the samples in these studies. Most (31 out of 37) studies involved elementary or high school students as subjects because they were in a learning development phase. The researchers concluded that sleep deprivation was correlated negatively with academic performance. They found that sleep-deprived students performed poorly on learning capacity skills such as attention, memory, and problem-solving tasks, and this affected their academic performance. Moreover, sleep deprivation resulted in daytime sleepiness that also was correlated with poor academic performance. Daytime sleepiness was evaluated using an instrument, the Multiple Sleep Latency Test, which has been used by previous researchers (Carskadon, Harvey, & Dement, 1981; Fallone, Acebo, Arnedt, Seifer, & Carskadon, 2001; Randazzo, Muehlbach, Schweitzer, & Walsh, 1998).

In the Philippines, Uratex continues its advocacy of helping Filipinos get that good sleep by coming up with superior bed products.
In celebration of World Sleep Day 2013, Uratex supported a major sleep symposium mounted by the Philippine Society of Sleep Medicine.
Two sleep medicine specialists—Teofilo Lee-Chiong Jr., M.D. and Bernardo—were introduced by Uratex to members of the media via a press briefing.
Chiong is a professor of Medicine at the National Jewish Health in Denver, Colorado, USA and has authored or edited several books on sleep medicine and pulmonary medicine. He is the Chief Medical Liaison at Philips Respironics and is a member of various sleep associations in the United States. He graduated from the University of the East Ramon Magsaysay Memorial Medical Center.
Bernardo is a Fellow of the Philippine College of Physicians, Philippine Neurological Association and the Philippine Society of Sleep Medicine. She trained in sleep medicine at the National Jewish Health in Denver, Colorado and is now the Head of the Comprehensive Sleep Disorders Center and Chief of the Neurology Section of St. Luke’s Medical Center in Quezon City.
According to Bernardo, the effects of insomnia may include fatigue, moodiness, headaches, mistakes and accidents at work or driving, irritability or anger.
To help oneself sleep, Bernardo suggests the following 10 commandments of sleep hygiene for adults:
1. Use comfortable, inviting bedding
2. Find a comfortable sleep temperature setting
3. Block out all distracting noise and eliminate as much light as possible
4. Establish a regular bedtime and waking time
5. If you are in the habit of taking siestas, do not exceed 45 minutes of daytime sleep
6. Avoid excessive alcohol ingestion four hours before bedtime
7. Avoid caffeine six hrs before bedtime. This includes coffee, tea, soda and chocolate
8. Avoid heavy, spicy, or sugary foods four hours before bedtime. A light snack before bed is acceptable
9. Exercise regularly, but not right before bed
10. Reserve your bed for sleep and sex, avoiding its use for work and general recreation http://manilastandardtoday.com/2013/04/08/dont-lose-sleep/ Sleep Tips for College Students

It’s back-to-school season, and the homework assignments and projects are welcoming us all back to another school year. Parents and children know how much time and effort go into making sure this school year is a success from driving the kids to school to staying up late to finish homework. And for those of you in college, the time and effort put into school are multiplied…
I’m sure all of you have heard that a good night’s sleep consists of at least seven to eight hours of sleep. But did you know that adolescents need a seemingly impossible eight to nine hours of continuous sleep a night? The very same adolescents that are pulling all-nighters cramming for their final exams… It’s no wonder that studies suggest that our teens are only getting about six hours of sleep a night. We all know how important sleep is for the body and mind, so we thought that a few tips to improve your college student’s sleeping habits wouldn’t hurt! Exercise will not only fight the obesity that plagues our country—and leads to obstructive sleep apnea—but it can promote healthy sleeping habits as well. Just be sure to exercise before the early evening—maybe in the morning to jumpstart your day!
Make sure to avoid caffeine after 2pm. Doing so will help you get to bed more easily without caffeine in your system. Save the coffee for the morning!
Try not to eat or drink late at night. If you can do without the midnight snacking, it’ll be easier to form better sleeping habits. It’s better to eat a lot for breakfast and cut down your meal portions as it gets later in the day. Food is for energy, right? Well, you need as much energy as possible at the start of your day than at the end when you’re trying to go to sleep. You should keep in mind that it’s important not to go to bed hungry either. Moderation is key!
We know that this next one can be tough—especially for you social network enthusiasts out there—but try not to use electronics before you go to bed. Activities like surfing the web and texting will keep the brain stimulated, and that’s not something you want to do when you’re trying to wind down for the night. On top of that, the bright screen of your laptop, phone, or iPod is comparable to a morning walk in the sun when it comes to waking up. We can understand if you need to finish up your essay before you sleep, but if you can help it, try not to use electronics before you sleep!Your bed should be a place to sleep—and that’s it. Do your studying or TV watching somewhere else. Keeping your bed as a place strictly for sleep, sex, and sickness will make it easier to associate the sheets with sleep instead of other things!
Avoid taking naps, especially after 3pm. If you absolutely need to, your nap should be no longer than twenty minutes. Napping too late for too long could keep you up when it’s bedtime. Besides, if you had a good night of sleep the night before, you shouldn’t need to take naps.
Finally, the most essential part to a healthy sleep routine is a regular schedule. As a college student, you may start your days at different times because of the different classes you take each day. This may sound crazy, but try not to sleep in on days when you don’t have early classes. Waking up around the same time every day will help you create a healthy sleep routine. Don’t forget to set a reasonable bedtime!
We hope that these tips will help make the transition from summer bliss to, well, school a little bit easier. Have a great school year!

http://n2sleepphilippines.com/home/articles