Sleep Lab Two
Introduction
According to the textbook, Your Health Today, sleep is defined as a period of rest and
recovery from the demands of wakefulness and consists of a state of unconsciousness from
which a person can be aroused by stimulation (Teague, 2019). Sleep quality and quantity impact
overall wellness and human productivity. Adequate sleep allows the body to recover from the
stress of the day, repair cells, and feel energized for future activities. People vary on the number
of hours of sleep they need, but most adults rely on sleeping seven to nine hours a night for full
body restoration. Sleep deprivation is associated with a wide range of health problems including
cardiovascular disease, immune dysfunction, weight control issues, and even mental health
disorders. People must establish a consistent sleep schedule in order to benefit from a good
night’s rest. In this lab, students will keep a sleep diary for one week identifying habits that help
and/or interfere with sleep quality and quantity. Students will use the sleep log to track sleep
habits for seven days both in the morning and before they go to bed. Students will then answer
the discussion questions in a written lab report.
Sleep Cycle
Human beings follow a circadian rhythm or a biological clock slightly longer than 24
hours. The brain and environmental cues such as darkness induce sleep. In the brain, two tiny
structures in the hypothalamus control circadian rhythm—suprachiasmatic nuclei (SCN). These
structures sense light and form an internal clock that controls body temperature, hormone
release, metabolic rate, and levels of alertness and activity during the day. SCN regulate the
pituitary gland that releases growth hormone during sleep which helps repair damaged body
tissues. As darkness approaches, SCN signal the pineal gland to release melatonin which
increases sleepiness and relaxation and leads to sleep. After a full night of sleep, the body re-sets
this biological clock each morning.
Every night, the body cycles through several stages of sleep characterized by brain
waves, different stages of muscle relaxation, and nervous system activity. Rapid eye movement
(REM) sleep begins 70 to 90 minutes after the body falls asleep. REM sleep occurs when the
body is in a more active phase and brain activity consolidates learning and memory. People
dream during REM sleep, heart rate remains slightly elevated, increased metabolism, and
reduced muscle tone. Deeper sleep occurs during four stages of non-rapid eye movement. Stage
one of NREM sleep resembles a transitional, light sleep. During this stage, the heart rate slows,
breathing becomes shallow and rhythmic, and metabolism slows. Brain activity during stage two
NREM slows even further and lack of movement decreases muscle tension. Stages three and
four of NREM mark the restorative phase of deep sleep in which blood pressure lowers, heart
rate and respiration slow down even further, and blood supply to the brain is minimized.
Homeostasis helps regulate the slow wave brain activity during the restorative phase of NREM
sleep. Throughout the night, the body cycles between four to five REM and NREM sleep stages
which repeat every 90 to 110 minutes until the body awakens.
Sleep Quality v. Sleep Quantity
Adults including college students depend on seven to nine hours of good quality sleep per
night for rest and recovery. Day time optimal alertness during waking hours indicates whether a
person benefits from sleep quality. The National Sleep Foundation recommends several key
concepts when people measure sleep quality. Sleep latency is the amount of time it takes to fall
asleep at night. Ideally, people want sleep latency to take less than 30 minutes at night. The
number of awakenings can affect sleep quality. Tossing and turning can disrupt the regular
sleep cycles, so one or no awakenings per night indicates adequate sleep quality. If a person
does wake during the night, it should take less than 20 minutes to fall back to sleep in order to
optimize sleep quality. Finally, sleep efficiency which measures the amount of time asleep
compared to the total time spent in bed should achieve a ratio of 85 percent or higher.
There are different ways to measure sleep quality which range with traditional methods in
a sleep laboratory to more modern technology with wrist band sleep trackers. Polysomnography
is the clinical sleep tracking method that involves wires, electrodes, and tubes attached to the
body. During these tests, experts measure heart rate, brain waves, muscle tension, blood oxygen,
breathing, and eye movement during sleep. Although this technique provides the most reliability,
the tracking occurs in a sleep lab setting and cannot be monitored daily. Personal wrist trackers
found in Fitbit and other popular products are tiny and sophisticated trackers that measure heart
activity, movements, skin conductivity, and location during sleep. Wrist actigraphy measures
movements during sleep while accelerometers measure your heart rate. Small chips found in
sleep trackers convert movement into electrical signals which measures heartbeat. Every sleep
stage has a certain heart rate which helps these tracking devices identify the duration of deep
sleep.
Key Vocabulary
Circadian rhythm, hypothalamus, suprachiasmatic nuclei (SCN), rapid eye movement (REM),
non- rapid eye movement (NREM), pituitary gland, human growth hormone, sleep quantity,
sleep quality, sleep latency, awakenings, sleep efficiency, polysomnography, wrist actigraphy,
accelerometer, sleep disorders.
Procedures
Students will use the National Sleep Foundation’s Sleep Diary both morning and night for 7
days. A sleep tracker is not necessary but can be used. If a student does not have a sleep tracker,
the sleep diary can still be fully completed.
Equipment
National Sleep Foundation Sleep Diary (morning)
National Sleep Foundation Sleep Diary (night)
Wrist actigraphy from Fitbit or personal sleep tracker (not necessary)
Data
At the beginning of the day, students record information regarding their sleep patterns on the
sleep log. Record the day of the week, bedtime, time awake that morning, number of
hours of sleep, number of minutes it took to fall asleep, number of times awaken during the night
and how long it took to fall back asleep, observations about quality of sleep, morning alertness,
environmental and individual factors that affect sleep.
At the end of the day, students record daytime activities that might impact sleep, such as
napping, exercising, eating, caffeine, alcohol, medications, computer time, meditation,
relaxation, tv, etc. Students will record drowsiness, alertness, and positive and/or negative
moods, and stressful events that might affect sleep.
Observations
Students record any observations about the quantity and/or quality of sleep over the course of a
seven-day period. They may use personal sleep trackers to strengthen their observations.
Discussion Questions
1. Analyze your sleep. What was the average number hours you slept for a five-day
workweek? What was the average number of hours you slept during the weekend? Were
they the same or different? Why? Discuss the factors (individual or environmental) that
affect the duration and quality of your sleep?
2. Are you meeting your sleep needs? Why or why not? Do you have a sleep disorder?
3. Describe your evening routine one hour prior to bedtime. Do you follow a consistent
routine and sleep schedule? If not, what can you do differently to aid in a regular sleep
schedule? Do you leave your cell phone on at night? If yes, do you respond to texts, use
social media, and/or send e-mails after you have gone to sleep?
4. How does sleep affect the brain? Explain how sleep impacts hormones, neurogenesis,
mood, self esteem and overall mental health?
5. Adults who sleep less than seven hours a night are at higher risk for obesity than those
who sleep a full night. What are five factors associated with sleep deprivation that impair
normal metabolic function in adults? How do these factors interfere with proper weight
control?
6. Chronic sleep deprivation weakens the effectiveness of the immune system. Explain how
inadequate sleep suppresses immune function. How does sleep deprivation increase
inflammation in the body and contribute to disease?
Your Health Today 7th edition by Teague, M; MacKenzie, S; Rosenthal, D. (2019). Publisher: McGraw
Hill Education, pg. 86.
Lab Report Grade Sheet
Name
Lab
Comments
Area
Abstract (10 points)
Briefly introduce the lab topic.
Explain the purpose of the lab.
Summarize the lab methods and
conclusion.
Methods (10 points)
List equipment used.
Provide step by step description for each
technique.
Data (20 points)
Show all the numbers and steps in
calculations.
Include units of measurements.
Include any figures (graphs, charts, and
or tables) used to organize and record
the measurements.
Figures are labeled followed by a
descriptive caption or title.
Discussion Questions (40 points)
Answer the discussion questions
using clear, illustrative and complete
answers.
Conclusion (10 points)
Summarize the major findings from data.
Grammar (10 points)
Writing follows rules of grammar.
Please include all citations using APA
or MLA format.
Total (100 points)
NATIONAL SLEEP FOUNDATION
Complete at the End of Day
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Sleep Diary: Morning
Day of week:
Thu Frid Sat Sun Mon Tue wed
22
I consumed caffeinated drinks in the: (M)orning, (A)fternoon, (Elvening, (NA)
CES
PARA PAM
mom
?
M/AZEINA MAMA NA NA NA NA NA
How many? Oleo
0
Do ?
??????
Complete in Morning
Start date: 2, 102 ay 1
Day 2 Day 3
Day 4 Day 5 Day 6 Day 7
Day of week: Fri Sat Sun Mon Tue wed Thu
I went to bed last
12 2 3
night at: 10 PM AM PM 7AM PM IAN PM/AM PM/AM PMZAM PM / AM
I got out of bed this
2
10
morning at: 10% AM/ PM
10. AM/PM AM/PM AM/PM AM/PM AM/PM AM7 PM AM/PM
Last night I fell asleep:
Easily
After some time
With difficulty
I woke up during the night:
# of times
03 0 O o
o
# # of minutes 3 mins zonn
3omin
Last night I slept a
g
Pour
total of:
12 Hours
Hours Hours Hours Hours Hours Hours
My sleep was disturbed by:
List mental or physical factors including noise, lights, pets, allergies, temperature, discomfort, stress, etc.
holle
tem
I exercised at least 20 minutes in the: (M)orning. (A)fternoon, (E)vening, (NA)
000
DOO
ANA NA NAWA NANA
Medications I took today:
4 ?
NA NA NA NA NA NA NA
Sleep Diary: End of Day
Yes
Yes
Yes
Yes
?? ?
Yes
Took a nap?
(circle one)
Yes
Yes
No
NO
No
No
No
No
No
If Yes, for how long?
noise
noise
During the day, how likely was I to doze oft while performing daily activities:
No chance, Slight chance, Moderate chance, High chance
CES
sick
Throughout the day, my mood was… Very pleasant, Pleasant, Unpleasant, Very unpleasant
slighe chanced scisESCIACHISO
vuiPi P PIPIP
When I woke up for the day, I felt:
Approximately 2-3 hours before going to bed, I consumed:
Refreshed
Alcohol
Somewhat refreshed
Fatigued
A heavy meal
Caffeine
Not applicable
I
In the hour before going to sleep, my bedtime routine included:
List activities including reading a book, using electronics, taking a bath, doing relaxation exercises, etc.
Notes:
Record any other factors
that may affect your
sleep (.e. hours of work am
shift, or monthly cycle
for women)
CE
taking bath bath
buth bath hath
Sick
bath was
etech

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