{"id":2080,"date":"2016-10-25T12:59:45","date_gmt":"2016-10-25T12:59:45","guid":{"rendered":"https:\/\/courses.lumenlearning.com\/waymaker-psychology\/?post_type=chapter&#038;p=2080"},"modified":"2024-05-17T02:23:32","modified_gmt":"2024-05-17T02:23:32","slug":"reading-sleep-disruptions","status":"publish","type":"chapter","link":"https:\/\/courses.lumenlearning.com\/waymaker-psychology\/chapter\/reading-sleep-disruptions\/","title":{"raw":"When Biological Clocks Get Disrupted","rendered":"When Biological Clocks Get Disrupted"},"content":{"raw":"<div class=\"textbox learning-objectives\">\r\n<h3>Learning Objectives<\/h3>\r\n<ul>\r\n \t<li>Explain disruptions in biological rhythms, including sleep debt<\/li>\r\n<\/ul>\r\n<\/div>\r\n<h2 data-type=\"title\">Disruptions of Normal Sleep<\/h2>\r\nWhether lark, owl, or somewhere in between, there are situations in which a person\u2019s circadian clock gets out of synchrony with the external environment. One way that this happens involves traveling across multiple time zones. When we do this, we often experience jet lag. <strong>Jet lag<\/strong> is a collection of symptoms that results from the mismatch between our internal circadian cycles and our environment. These symptoms include fatigue, sluggishness, irritability, and <strong>insomnia<\/strong> (i.e., a consistent difficulty in falling or staying asleep for at least three nights a week over a month\u2019s time) (Roth, 2007).\r\n\r\nIndividuals who do rotating shift work are also likely to experience disruptions in circadian cycles. <strong>Rotating shift work<\/strong> refers to a work schedule that changes from early to late on a daily or weekly basis. For example, a person may work from 7:00 a.m. to 3:00 p.m. on Monday, 3:00 a.m. to 11:00 a.m. on Tuesday, and 11:00 a.m. to 7:00 p.m. on Wednesday. In such instances, the individual\u2019s schedule changes so frequently that it becomes difficult for a normal circadian rhythm to be maintained. This often results in sleeping problems, and it can lead to signs of depression and anxiety. These kinds of schedules are common for individuals working in health care professions and service industries, and they are associated with persistent feelings of exhaustion and agitation that can make someone more prone to making mistakes on the job (Gold et al., 1992; Presser, 1995).\r\n\r\nRotating shift work has pervasive effects on the lives and experiences of individuals engaged in that kind of work, which is clearly illustrated in stories reported in a qualitative study that researched the experiences of middle-aged nurses who worked rotating shifts (West, Boughton &amp; Byrnes, 2009). Several of the nurses interviewed commented that their work schedules affected their relationships with their family. One of the nurses said,\r\n<blockquote>If you\u2019ve had a partner who does work regular job 9 to 5 office hours . . . the ability to spend time, good time with them when you\u2019re not feeling absolutely exhausted . . . that would be one of the problems that I\u2019ve encountered. (West et al., 2009, p. 114)<\/blockquote>\r\nWhile disruptions in circadian rhythms can have negative consequences, there are things we can do to help us realign our biological clocks with the external environment. Some of these approaches, such as using a bright light as shown in Figure 1, have been shown to alleviate some of the problems experienced by individuals suffering from jet lag or from the consequences of rotating shift work. Because the biological clock is driven by light, exposure to bright light during working shifts and dark exposure when not working can help combat insomnia and symptoms of anxiety and depression (Huang, Tsai, Chen, &amp; Hsu, 2013).\r\n<figure>\r\n\r\n[caption id=\"\" align=\"alignright\" width=\"325\"]<img src=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/902\/2015\/02\/23224626\/CNX_Psych_04_01_Brightlight.jpg\" alt=\"A photograph shows a bright lamp.\" width=\"325\" height=\"244\" data-media-type=\"image\/jpg\" \/> <strong>Figure 1<\/strong>. Devices like this are designed to provide exposure to bright light to help people maintain a regular circadian cycle. They can be helpful for people working night shifts or for people affected by seasonal variations in light.[\/caption]<\/figure>\r\n<section data-depth=\"2\">\r\n<h2 data-type=\"title\">Insufficient Sleep<\/h2>\r\nWhen people have difficulty getting sleep due to their work or the demands of day-to-day life, they accumulate a sleep debt. A person with a <strong>sleep debt<\/strong> does not get sufficient sleep on a chronic basis. The consequences of sleep debt include decreased levels of alertness and mental efficiency. Interestingly, since the advent of electric light, the amount of sleep that people get has declined. While we certainly welcome the convenience of having the darkness lit up, we also suffer the consequences of reduced amounts of sleep because we are more active during the nighttime hours than our ancestors were. As a result, many of us sleep less than 7\u20138 hours a night and accrue a sleep debt. While there is tremendous variation in any given individual\u2019s sleep needs, the National Sleep Foundation (n.d.) cites research to estimate that newborns require the most sleep (between 12 and 18 hours a night) and that this amount declines to just 7\u20139 hours by the time we are adults.\r\n\r\nIf you lie down to take a nap and fall asleep very easily, chances are you may have sleep debt. Given that college students are notorious for suffering from significant sleep debt (Hicks, Fernandez, &amp; Pelligrini, 2001; Hicks, Johnson, &amp; Pelligrini, 1992; Miller, Shattuck, &amp; Matsangas, 2010), chances are you and your classmates deal with sleep debt-related issues on a regular basis. The table below\u00a0shows recommended amounts of sleep at different ages.\r\n<table summary=\"This table has two columns and eight rows. The first row is a header row, and it labels the first column, \u201cage,\u201d and the second column \u201cnightly sleep needs.\u201d In the \u201cage\u201d column, the second row reads \u201c0\u20133 months.\u201d In the \u201cnightly sleep needs\u201d column, the second row reads \u201c12\u201318 hours.\u201d In the \u201cage\u201d column, the third row reads \u201c3 months\u20131 year.\u201d In the \u201cnightly sleep needs\u201d column, the third row reads \u201c14\u201315 hours.\u201d In the \u201cage\u201d column, the fourth row reads \u201c1\u20133 years.\u201d In the \u201cnightly sleep needs\u201d column, the fourth row reads \u201c12\u201314 hours.\u201d In the \u201cage\u201d column, the fifth row reads \u201c3\u20135 years.\u201d In the \u201cnightly sleep needs\u201d column, the fifth row reads \u201c11\u201313 hours.\u201d In the \u201cage\u201d column, the sixth row reads \u201c5\u201310 years.\u201d In the \u201cnightly sleep needs\u201d column, the sixth row reads \u201c10\u201311 hours.\u201d In the \u201cage\u201d column, the seventh row reads \u201c10\u201318 years.\u201d In the \u201cnightly sleep needs\u201d column, the seventh row reads \u201c8\u201310 hours.\u201d In the \u201cage\u201d column, the eighth row reads \u201c18 and older.\u201d In the \u201cnightly sleep needs\u201d column, the eighth row reads \u201c7\u20139 hours.\u201d\"><caption>Sleep Needs at Different Ages<\/caption>\r\n<thead>\r\n<tr>\r\n<th scope=\"col\">Age<\/th>\r\n<th scope=\"col\">Nightly Sleep Needs<\/th>\r\n<\/tr>\r\n<\/thead>\r\n<tbody>\r\n<tr>\r\n<td>0\u20133 months<\/td>\r\n<td>12\u201318 hours<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>3 months\u20131 year<\/td>\r\n<td>14\u201315 hours<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>1\u20133 years<\/td>\r\n<td>12\u201314 hours<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>3\u20135 years<\/td>\r\n<td>11\u201313 hours<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>5\u201310 years<\/td>\r\n<td>10\u201311 hours<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>10\u201318 years<\/td>\r\n<td>8\u201310 hours<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>18 and older<\/td>\r\n<td>7\u20139 hours<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\nSleep debt and sleep deprivation have significant negative psychological and physiological consequences Figure 4.5. As mentioned earlier, lack of sleep can result in decreased mental alertness and cognitive function. In addition, sleep deprivation often results in depression-like symptoms. These effects can occur as a function of accumulated sleep debt or in response to more acute periods of sleep deprivation. It may surprise you to know that sleep deprivation is associated with obesity, increased blood pressure, increased levels of stress hormones, and reduced immune functioning (Banks &amp; Dinges, 2007). A sleep deprived individual generally will fall asleep more quickly than if she were not sleep deprived. Some sleep-deprived individuals have difficulty staying awake when they stop moving (example sitting and watching television or driving a car). That is why individuals suffering from sleep deprivation can also put themselves and others at risk when they put themselves behind the wheel of a car or work with dangerous machinery. Some research suggests that sleep deprivation affects cognitive and motor function as much as, if not more than, alcohol intoxication (Williamson &amp; Feyer, 2000). Research shows that the most severe effects of sleep deprivation occur when a person stays awake for more than 24 hours (Killgore &amp; Weber, 2014; Killgore et al., 2007), or following repeated nights with fewer than four hours in bed (Wickens, Hutchins, Lauk, Seebook, 2015). For example, irritability, distractibility, and impairments in cognitive and moral judgment can occur with fewer than four hours of sleep. If someone stays awake for 48 consecutive hours, they could start to hallucinate.\r\n\r\n[caption id=\"attachment_6709\" align=\"aligncenter\" width=\"544\"]<a href=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images\/wp-content\/uploads\/sites\/855\/2016\/10\/28193301\/aafa6850a992490848a05ba406b371d954b6838d.jpeg\"><img class=\" wp-image-6709\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images\/wp-content\/uploads\/sites\/855\/2016\/10\/28193301\/aafa6850a992490848a05ba406b371d954b6838d-300x161.jpeg\" alt=\"An illustration of the top half of a human body identifies the locations in the body that correspond with various adverse affects of sleep deprivation. The brain is labeled with \u201cIrritability,\u201d \u201cCognitive impairment,\u201d \u201cMemory lapses or loss,\u201d \u201cImpaired moral judgment,\u201d \u201cSevere yawning,\u201d \u201cHallucinations,\u201d and \u201cSymptoms similar to ADHD.\u201d The heart is labeled with \u201cRisk of heart disease.\u201d The muscles are labeled with \u201cIncreased reaction time,\u201d \u201cDecreased accuracy,\u201d \u201cTremors,\u201d and \u201cAches.\u201d There is an organ near the stomach labeled \u201cRisk of diabetes Type 2.\u201d Various parts of the neck, arm, and underarm are labeled \u201cImpaired immune system.\u201d Other risks include \u201cGrowth suppression,\u201d \u201cRisk of obesity,\u201d \u201cDecreased temperature.\u201d\" width=\"544\" height=\"292\" \/><\/a> <strong>Figure 1<\/strong>. This figure illustrates some of the negative consequences of sleep deprivation. While cognitive deficits may be the most obvious, many body systems are negatively impacted by lack of sleep. (credit: modification of work by Mikael H\u00e4ggstr\u00f6m)[\/caption]\r\n<figure><\/figure>\r\nThe amount of sleep we get varies across the lifespan. When we are very young, we spend up to 16 hours a day sleeping. As we grow older, we sleep less. In fact, a meta-analysis, which is a study that combines the results of many related studies, conducted within the last decade indicates that by the time we are 65 years old, we average fewer than 7 hours of sleep per day (Ohayon, Carskadon, Guilleminault, &amp; Vitiello, 2004).\r\n<div class=\"textbox tryit\">\r\n<h3>Try It<\/h3>\r\nhttps:\/\/assess.lumenlearning.com\/practice\/48fca331-9b36-43da-9564-146f5f811d83\r\n\r\nhttps:\/\/assess.lumenlearning.com\/practice\/4d1380d7-049b-49eb-8b14-ad741ede5364\r\n\r\nhttps:\/\/assess.lumenlearning.com\/practice\/86ddbcd6-6549-4584-b17f-8cec3fb5b442\r\n\r\nhttps:\/\/assess.lumenlearning.com\/practice\/cdec2868-e31b-4edc-971e-23b2e3168235\r\n\r\n<\/div>\r\n<div class=\"textbox learning-objectives\">\r\n<h3>Think It Over<\/h3>\r\n<section data-depth=\"1\">\r\n<div data-type=\"exercise\">\r\n<div data-type=\"problem\">\r\n\r\nWhat do you do to adjust to the differences in your daily schedule throughout the week? Are you running a sleep debt when daylight saving time begins or ends?\r\n\r\n<\/div>\r\n<\/div>\r\n<\/section><\/div>\r\n<\/section><section data-depth=\"1\">\r\n<div data-type=\"exercise\">\r\n<div data-type=\"problem\">\r\n<div data-type=\"exercise\">\r\n<div data-type=\"solution\">\r\n<div class=\"textbox key-takeaways\">\r\n<h3>Glossary<\/h3>\r\n<section>\r\n<div data-type=\"note\">\r\n<div data-type=\"glossary\">\r\n<div data-type=\"definition\"><strong>insomnia:\u00a0<\/strong>consistent difficulty in falling or staying asleep for at least three nights a week over a month\u2019s time<\/div>\r\n<div data-type=\"definition\"><strong>jet lag:\u00a0<\/strong>collection of symptoms brought on by travel from one time zone to another that results from the mismatch between our internal circadian cycles and our environment<\/div>\r\n<div data-type=\"definition\"><strong>rotating shift work:\u00a0<\/strong>work schedule that changes from early to late on a daily or weekly basis<\/div>\r\n<div data-type=\"definition\"><strong>sleep debt:\u00a0<\/strong>result of insufficient sleep on a chronic basis<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/section><\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/section>","rendered":"<div class=\"textbox learning-objectives\">\n<h3>Learning Objectives<\/h3>\n<ul>\n<li>Explain disruptions in biological rhythms, including sleep debt<\/li>\n<\/ul>\n<\/div>\n<h2 data-type=\"title\">Disruptions of Normal Sleep<\/h2>\n<p>Whether lark, owl, or somewhere in between, there are situations in which a person\u2019s circadian clock gets out of synchrony with the external environment. One way that this happens involves traveling across multiple time zones. When we do this, we often experience jet lag. <strong>Jet lag<\/strong> is a collection of symptoms that results from the mismatch between our internal circadian cycles and our environment. These symptoms include fatigue, sluggishness, irritability, and <strong>insomnia<\/strong> (i.e., a consistent difficulty in falling or staying asleep for at least three nights a week over a month\u2019s time) (Roth, 2007).<\/p>\n<p>Individuals who do rotating shift work are also likely to experience disruptions in circadian cycles. <strong>Rotating shift work<\/strong> refers to a work schedule that changes from early to late on a daily or weekly basis. For example, a person may work from 7:00 a.m. to 3:00 p.m. on Monday, 3:00 a.m. to 11:00 a.m. on Tuesday, and 11:00 a.m. to 7:00 p.m. on Wednesday. In such instances, the individual\u2019s schedule changes so frequently that it becomes difficult for a normal circadian rhythm to be maintained. This often results in sleeping problems, and it can lead to signs of depression and anxiety. These kinds of schedules are common for individuals working in health care professions and service industries, and they are associated with persistent feelings of exhaustion and agitation that can make someone more prone to making mistakes on the job (Gold et al., 1992; Presser, 1995).<\/p>\n<p>Rotating shift work has pervasive effects on the lives and experiences of individuals engaged in that kind of work, which is clearly illustrated in stories reported in a qualitative study that researched the experiences of middle-aged nurses who worked rotating shifts (West, Boughton &amp; Byrnes, 2009). Several of the nurses interviewed commented that their work schedules affected their relationships with their family. One of the nurses said,<\/p>\n<blockquote><p>If you\u2019ve had a partner who does work regular job 9 to 5 office hours . . . the ability to spend time, good time with them when you\u2019re not feeling absolutely exhausted . . . that would be one of the problems that I\u2019ve encountered. (West et al., 2009, p. 114)<\/p><\/blockquote>\n<p>While disruptions in circadian rhythms can have negative consequences, there are things we can do to help us realign our biological clocks with the external environment. Some of these approaches, such as using a bright light as shown in Figure 1, have been shown to alleviate some of the problems experienced by individuals suffering from jet lag or from the consequences of rotating shift work. Because the biological clock is driven by light, exposure to bright light during working shifts and dark exposure when not working can help combat insomnia and symptoms of anxiety and depression (Huang, Tsai, Chen, &amp; Hsu, 2013).<\/p>\n<figure>\n<div style=\"width: 335px\" class=\"wp-caption alignright\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images-archive-read-only\/wp-content\/uploads\/sites\/902\/2015\/02\/23224626\/CNX_Psych_04_01_Brightlight.jpg\" alt=\"A photograph shows a bright lamp.\" width=\"325\" height=\"244\" data-media-type=\"image\/jpg\" \/><\/p>\n<p class=\"wp-caption-text\"><strong>Figure 1<\/strong>. Devices like this are designed to provide exposure to bright light to help people maintain a regular circadian cycle. They can be helpful for people working night shifts or for people affected by seasonal variations in light.<\/p>\n<\/div>\n<\/figure>\n<section data-depth=\"2\">\n<h2 data-type=\"title\">Insufficient Sleep<\/h2>\n<p>When people have difficulty getting sleep due to their work or the demands of day-to-day life, they accumulate a sleep debt. A person with a <strong>sleep debt<\/strong> does not get sufficient sleep on a chronic basis. The consequences of sleep debt include decreased levels of alertness and mental efficiency. Interestingly, since the advent of electric light, the amount of sleep that people get has declined. While we certainly welcome the convenience of having the darkness lit up, we also suffer the consequences of reduced amounts of sleep because we are more active during the nighttime hours than our ancestors were. As a result, many of us sleep less than 7\u20138 hours a night and accrue a sleep debt. While there is tremendous variation in any given individual\u2019s sleep needs, the National Sleep Foundation (n.d.) cites research to estimate that newborns require the most sleep (between 12 and 18 hours a night) and that this amount declines to just 7\u20139 hours by the time we are adults.<\/p>\n<p>If you lie down to take a nap and fall asleep very easily, chances are you may have sleep debt. Given that college students are notorious for suffering from significant sleep debt (Hicks, Fernandez, &amp; Pelligrini, 2001; Hicks, Johnson, &amp; Pelligrini, 1992; Miller, Shattuck, &amp; Matsangas, 2010), chances are you and your classmates deal with sleep debt-related issues on a regular basis. The table below\u00a0shows recommended amounts of sleep at different ages.<\/p>\n<table summary=\"This table has two columns and eight rows. The first row is a header row, and it labels the first column, \u201cage,\u201d and the second column \u201cnightly sleep needs.\u201d In the \u201cage\u201d column, the second row reads \u201c0\u20133 months.\u201d In the \u201cnightly sleep needs\u201d column, the second row reads \u201c12\u201318 hours.\u201d In the \u201cage\u201d column, the third row reads \u201c3 months\u20131 year.\u201d In the \u201cnightly sleep needs\u201d column, the third row reads \u201c14\u201315 hours.\u201d In the \u201cage\u201d column, the fourth row reads \u201c1\u20133 years.\u201d In the \u201cnightly sleep needs\u201d column, the fourth row reads \u201c12\u201314 hours.\u201d In the \u201cage\u201d column, the fifth row reads \u201c3\u20135 years.\u201d In the \u201cnightly sleep needs\u201d column, the fifth row reads \u201c11\u201313 hours.\u201d In the \u201cage\u201d column, the sixth row reads \u201c5\u201310 years.\u201d In the \u201cnightly sleep needs\u201d column, the sixth row reads \u201c10\u201311 hours.\u201d In the \u201cage\u201d column, the seventh row reads \u201c10\u201318 years.\u201d In the \u201cnightly sleep needs\u201d column, the seventh row reads \u201c8\u201310 hours.\u201d In the \u201cage\u201d column, the eighth row reads \u201c18 and older.\u201d In the \u201cnightly sleep needs\u201d column, the eighth row reads \u201c7\u20139 hours.\u201d\">\n<caption>Sleep Needs at Different Ages<\/caption>\n<thead>\n<tr>\n<th scope=\"col\">Age<\/th>\n<th scope=\"col\">Nightly Sleep Needs<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>0\u20133 months<\/td>\n<td>12\u201318 hours<\/td>\n<\/tr>\n<tr>\n<td>3 months\u20131 year<\/td>\n<td>14\u201315 hours<\/td>\n<\/tr>\n<tr>\n<td>1\u20133 years<\/td>\n<td>12\u201314 hours<\/td>\n<\/tr>\n<tr>\n<td>3\u20135 years<\/td>\n<td>11\u201313 hours<\/td>\n<\/tr>\n<tr>\n<td>5\u201310 years<\/td>\n<td>10\u201311 hours<\/td>\n<\/tr>\n<tr>\n<td>10\u201318 years<\/td>\n<td>8\u201310 hours<\/td>\n<\/tr>\n<tr>\n<td>18 and older<\/td>\n<td>7\u20139 hours<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Sleep debt and sleep deprivation have significant negative psychological and physiological consequences Figure 4.5. As mentioned earlier, lack of sleep can result in decreased mental alertness and cognitive function. In addition, sleep deprivation often results in depression-like symptoms. These effects can occur as a function of accumulated sleep debt or in response to more acute periods of sleep deprivation. It may surprise you to know that sleep deprivation is associated with obesity, increased blood pressure, increased levels of stress hormones, and reduced immune functioning (Banks &amp; Dinges, 2007). A sleep deprived individual generally will fall asleep more quickly than if she were not sleep deprived. Some sleep-deprived individuals have difficulty staying awake when they stop moving (example sitting and watching television or driving a car). That is why individuals suffering from sleep deprivation can also put themselves and others at risk when they put themselves behind the wheel of a car or work with dangerous machinery. Some research suggests that sleep deprivation affects cognitive and motor function as much as, if not more than, alcohol intoxication (Williamson &amp; Feyer, 2000). Research shows that the most severe effects of sleep deprivation occur when a person stays awake for more than 24 hours (Killgore &amp; Weber, 2014; Killgore et al., 2007), or following repeated nights with fewer than four hours in bed (Wickens, Hutchins, Lauk, Seebook, 2015). For example, irritability, distractibility, and impairments in cognitive and moral judgment can occur with fewer than four hours of sleep. If someone stays awake for 48 consecutive hours, they could start to hallucinate.<\/p>\n<div id=\"attachment_6709\" style=\"width: 554px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images\/wp-content\/uploads\/sites\/855\/2016\/10\/28193301\/aafa6850a992490848a05ba406b371d954b6838d.jpeg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-6709\" class=\"wp-image-6709\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images\/wp-content\/uploads\/sites\/855\/2016\/10\/28193301\/aafa6850a992490848a05ba406b371d954b6838d-300x161.jpeg\" alt=\"An illustration of the top half of a human body identifies the locations in the body that correspond with various adverse affects of sleep deprivation. The brain is labeled with \u201cIrritability,\u201d \u201cCognitive impairment,\u201d \u201cMemory lapses or loss,\u201d \u201cImpaired moral judgment,\u201d \u201cSevere yawning,\u201d \u201cHallucinations,\u201d and \u201cSymptoms similar to ADHD.\u201d The heart is labeled with \u201cRisk of heart disease.\u201d The muscles are labeled with \u201cIncreased reaction time,\u201d \u201cDecreased accuracy,\u201d \u201cTremors,\u201d and \u201cAches.\u201d There is an organ near the stomach labeled \u201cRisk of diabetes Type 2.\u201d Various parts of the neck, arm, and underarm are labeled \u201cImpaired immune system.\u201d Other risks include \u201cGrowth suppression,\u201d \u201cRisk of obesity,\u201d \u201cDecreased temperature.\u201d\" width=\"544\" height=\"292\" \/><\/a><\/p>\n<p id=\"caption-attachment-6709\" class=\"wp-caption-text\"><strong>Figure 1<\/strong>. This figure illustrates some of the negative consequences of sleep deprivation. While cognitive deficits may be the most obvious, many body systems are negatively impacted by lack of sleep. (credit: modification of work by Mikael H\u00e4ggstr\u00f6m)<\/p>\n<\/div>\n<figure><\/figure>\n<p>The amount of sleep we get varies across the lifespan. When we are very young, we spend up to 16 hours a day sleeping. As we grow older, we sleep less. In fact, a meta-analysis, which is a study that combines the results of many related studies, conducted within the last decade indicates that by the time we are 65 years old, we average fewer than 7 hours of sleep per day (Ohayon, Carskadon, Guilleminault, &amp; Vitiello, 2004).<\/p>\n<div class=\"textbox tryit\">\n<h3>Try It<\/h3>\n<p>\t<iframe id=\"assessment_practice_48fca331-9b36-43da-9564-146f5f811d83\" class=\"resizable\" src=\"https:\/\/assess.lumenlearning.com\/practice\/48fca331-9b36-43da-9564-146f5f811d83?iframe_resize_id=assessment_practice_id_48fca331-9b36-43da-9564-146f5f811d83\" frameborder=\"0\" style=\"border:none;width:100%;height:100%;min-height:300px;\"><br \/>\n\t<\/iframe><\/p>\n<p>\t<iframe id=\"assessment_practice_4d1380d7-049b-49eb-8b14-ad741ede5364\" class=\"resizable\" src=\"https:\/\/assess.lumenlearning.com\/practice\/4d1380d7-049b-49eb-8b14-ad741ede5364?iframe_resize_id=assessment_practice_id_4d1380d7-049b-49eb-8b14-ad741ede5364\" frameborder=\"0\" style=\"border:none;width:100%;height:100%;min-height:300px;\"><br \/>\n\t<\/iframe><\/p>\n<p>\t<iframe id=\"assessment_practice_86ddbcd6-6549-4584-b17f-8cec3fb5b442\" class=\"resizable\" src=\"https:\/\/assess.lumenlearning.com\/practice\/86ddbcd6-6549-4584-b17f-8cec3fb5b442?iframe_resize_id=assessment_practice_id_86ddbcd6-6549-4584-b17f-8cec3fb5b442\" frameborder=\"0\" style=\"border:none;width:100%;height:100%;min-height:300px;\"><br \/>\n\t<\/iframe><\/p>\n<p>\t<iframe id=\"assessment_practice_cdec2868-e31b-4edc-971e-23b2e3168235\" class=\"resizable\" src=\"https:\/\/assess.lumenlearning.com\/practice\/cdec2868-e31b-4edc-971e-23b2e3168235?iframe_resize_id=assessment_practice_id_cdec2868-e31b-4edc-971e-23b2e3168235\" frameborder=\"0\" style=\"border:none;width:100%;height:100%;min-height:300px;\"><br \/>\n\t<\/iframe><\/p>\n<\/div>\n<div class=\"textbox learning-objectives\">\n<h3>Think It Over<\/h3>\n<section data-depth=\"1\">\n<div data-type=\"exercise\">\n<div data-type=\"problem\">\n<p>What do you do to adjust to the differences in your daily schedule throughout the week? Are you running a sleep debt when daylight saving time begins or ends?<\/p>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/section>\n<section data-depth=\"1\">\n<div data-type=\"exercise\">\n<div data-type=\"problem\">\n<div data-type=\"exercise\">\n<div data-type=\"solution\">\n<div class=\"textbox key-takeaways\">\n<h3>Glossary<\/h3>\n<section>\n<div data-type=\"note\">\n<div data-type=\"glossary\">\n<div data-type=\"definition\"><strong>insomnia:\u00a0<\/strong>consistent difficulty in falling or staying asleep for at least three nights a week over a month\u2019s time<\/div>\n<div data-type=\"definition\"><strong>jet lag:\u00a0<\/strong>collection of symptoms brought on by travel from one time zone to another that results from the mismatch between our internal circadian cycles and our environment<\/div>\n<div data-type=\"definition\"><strong>rotating shift work:\u00a0<\/strong>work schedule that changes from early to late on a daily or weekly basis<\/div>\n<div data-type=\"definition\"><strong>sleep debt:\u00a0<\/strong>result of insufficient sleep on a chronic basis<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n\n\t\t\t <section class=\"citations-section\" role=\"contentinfo\">\n\t\t\t <h3>Candela Citations<\/h3>\n\t\t\t\t\t <div>\n\t\t\t\t\t\t <div id=\"citation-list-2080\">\n\t\t\t\t\t\t\t <div class=\"licensing\"><div class=\"license-attribution-dropdown-subheading\">CC licensed content, Shared previously<\/div><ul class=\"citation-list\"><li>What is Consciousness?. <strong>Authored by<\/strong>: OpenStax College. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/openstax.org\/books\/psychology-2e\/pages\/4-1-what-is-consciousness\">https:\/\/openstax.org\/books\/psychology-2e\/pages\/4-1-what-is-consciousness<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY: Attribution<\/a><\/em>. <strong>License Terms<\/strong>: Download for free at https:\/\/openstax.org\/books\/psychology-2e\/pages\/1-introduction.<\/li><\/ul><\/div>\n\t\t\t\t\t\t <\/div>\n\t\t\t\t\t <\/div>\n\t\t\t <\/section>","protected":false},"author":29,"menu_order":6,"template":"","meta":{"_candela_citation":"[{\"type\":\"cc\",\"description\":\"What is Consciousness?\",\"author\":\"OpenStax College\",\"organization\":\"\",\"url\":\"https:\/\/openstax.org\/books\/psychology-2e\/pages\/4-1-what-is-consciousness\",\"project\":\"\",\"license\":\"cc-by\",\"license_terms\":\"Download for free at https:\/\/openstax.org\/books\/psychology-2e\/pages\/1-introduction.\"}]","CANDELA_OUTCOMES_GUID":"fd17f5cf-a7a0-4a89-88e9-10975e34bfaf, 5adba585-fa3f-44cc-a9a1-3eb26f00bf42","pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-2080","chapter","type-chapter","status-publish","hentry"],"part":513,"_links":{"self":[{"href":"https:\/\/courses.lumenlearning.com\/waymaker-psychology\/wp-json\/pressbooks\/v2\/chapters\/2080","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/courses.lumenlearning.com\/waymaker-psychology\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/courses.lumenlearning.com\/waymaker-psychology\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/waymaker-psychology\/wp-json\/wp\/v2\/users\/29"}],"version-history":[{"count":15,"href":"https:\/\/courses.lumenlearning.com\/waymaker-psychology\/wp-json\/pressbooks\/v2\/chapters\/2080\/revisions"}],"predecessor-version":[{"id":8183,"href":"https:\/\/courses.lumenlearning.com\/waymaker-psychology\/wp-json\/pressbooks\/v2\/chapters\/2080\/revisions\/8183"}],"part":[{"href":"https:\/\/courses.lumenlearning.com\/waymaker-psychology\/wp-json\/pressbooks\/v2\/parts\/513"}],"metadata":[{"href":"https:\/\/courses.lumenlearning.com\/waymaker-psychology\/wp-json\/pressbooks\/v2\/chapters\/2080\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/courses.lumenlearning.com\/waymaker-psychology\/wp-json\/wp\/v2\/media?parent=2080"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/waymaker-psychology\/wp-json\/pressbooks\/v2\/chapter-type?post=2080"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/waymaker-psychology\/wp-json\/wp\/v2\/contributor?post=2080"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/waymaker-psychology\/wp-json\/wp\/v2\/license?post=2080"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}