SLEEP MATTERS! TIM LEUFKENS, PHD - PHILIPS RESEARCH JANUARY 28TH 2021
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Sleep matters! Tim Leufkens, PhD Philips Research January 28th 2021
Introduction
Tim Leufkens
MSc Neuropsychology
PhD Psychopharmacology
Philips Research – Brain, Behavior and Cognition department
Senior Scientist
Marie Curie Training in Sleep Research and Sleep Medicine
Over 15 year of experience in sleep research at Philips and university (UM and TU/e)
Let’s start with testing your sleep knowledge
Sleep is a passive activity
FALSE 6
Brain activity and sleep stages
wake
drowsy
Alpha waves
Sleep spindle K-complex
Non-REM
sleep
Slow Wave Sleep
REM = Rapid Eye sleep
Movement
7
A hypnogram W = wake; R = REM; N1 = stage 1; N2 = stage 2; N3 = Slow wave sleep
Older people need as much sleep as
younger adults
TRUE 10
11
Source: Ohayon et al., Sleep, 2004
WASO = wake after sleep onset; SWS = Slow Wave Sleep
12You can catch up on your sleep at the
weekendsFALSE 14
Cognitive performance does not improve • Although 2 nights of recovery sleep reverse the impact of a workweek with mild sleep loss in terms of cortisol levels (stress hormone) and substances related to the immune system, two nights are not sufficient to overcome behavioral alertness deficits. • This may have important implications for people with safety- critical professions, such as health care workers, as well as transportation system employees (drivers, pilots, etc.). Source: Pejovic et al., Am J Physiol, 2013
Daytime naps increase productivity
TRUE 17
Naps reduce sleepiness and improve performance
• Restore alertness, enhance performance, and reduce mistakes and accidents.
• Naps can increase alertness in the period directly following the nap and may extend
alertness a few hours later in the day.
• Naps can leave people with sleep inertia, especially when they last more than 10-20
minutes.
• Napping can also have a negative effect on other sleeping periods.
Source: Lavato and Lack, Prog Brain Res, 2010
Rules of thumb
• Take your nap before 3:00 PM
• Avoid napping longer than 90 minutes
• Avoid napping in your bed(room)
Those who nap regularly seem to show greater benefits than those who rarely nap.
18Early to bed, early to rise, makes a
(wo)man healthy, wealthy and wise
(Benjamin Franklin)FALSE 20
No difference!
“There is no justification for
early risers
to affect moral superiority”
Source: Gale and Martyn, Br Med J, 1998Chronotype ‘Larks’ and ‘Owls’
Rhythms differ from person to person and
The circadian (“about a day”) dependent of age
rhythm refers to the 24-hr cycle of
our body, following the day/night Morning type (“Lark”)
cycle of light and darkness. Early awake, less energy in the evening
Evening type (“Owl”)
Most alert in the late evening and prefers late bed
and rise times
What changes in 24 hours?
§ Body temperature
§ Energy
§ Mental focus/attentionToo little sleep disrupts the biological
clockFALSE 24
The Two Process Model
Source: Borbély, Hum Neurobiol, 1982
Process S ~ Sleep pressure
Process C ~ Circadian rhythm, ‘biological clock’
25Jet-lag: difficult to avoid
• Remain on home time zone if the travel period is
2 days or less
• Gradually advance bed and rise time when flying
east
• Gradually delay bed and rise time when flying
west
• Try to book a flight with arrival early in the
evening
• Upon arrival stay awake to at least 22:00
• Early morning arrival?
• Nap in the afternoon, but not longer than
90 minutes!
Do not revert to melatonin
26Chronic sleep loss
Sleep in The Netherlands
c c c c
Long-term sleep loss: An accumulation of
problems and we’re not aware of it
PVT =
Psychomotor
Vigilance Task
0 2 4 6 8 10 12 14 0 2 4 6 8 10 12 14 SSS = Subjective
days days Sleepiness ScaleWhat can you do to improve your sleep?
If you sleep well, don’t change
anythingSleeptrackers… 33
If you suspect having a sleep problem, go to your doctor
A good night of sleep is a privilege,
not a nuisanceStart during the day,
for a good night of sleep
Get some exercise to get some sleep
• As little as 10 minutes of aerobic exercise, such as walking or
cycling, can drastically improve nighttime sleep quality.
• Avoid strenuous workouts close to bedtime.
Get some daylight to get some sleep
• Exposure to sunlight during the day, as well as darkness at
night, helps to maintain a healthy sleep-wake cycle .
Set a to-do curfew
• Try to finish your to-do list during the day (not in bed!)
Set a caffeine curfew
• Avoiding stimulants such as caffeine and nicotine close to
bedtime.
36Thank you and sleep well
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