Table of Contents

[1] Definition of Rest, Sleep
[2] Effects of Sleep Deprivation. Misconceptions
[3] Q&A


[1] Definition of Rest, Sleep

1.1 Sleep- "A period during which volition and consciousness are in abeyance and bodily functions are partially suspended, characterized by immobile posture and diminished but readily reversible sensitivity to external stimuli."
Two archetypes of sleep exist. REM and NREM sleep.

1.1.2 [*]REM (Paradoxical/Desynchronized)- Characterized by fast brain wave activity of low voltage, including irregular autonomic activities such as HR and respiration. Association- Dreams, muscle spams, rapid eye movement (REM). Average intervals of 3-4 times a night, 80-120 minutes gap per interval, duration of interval- 5m-1h+

1.1.3 [*]NREM (Orthodox/Synchronized)- Deep, dreamless sleep. HR and respiratory system are working regularly, blood pressure is relatively low. Characterized by slow brain wave activity of high voltage. Archetype measurable by 4 sub-stages: EEG tracing + theta wave activity, Sleepless Spindles, EEG tracings + delta wave activity.

*From these sub-stages, it is suggested that NREM is the sleep archetype which supports the functions of recuperation associated with sleep. NREM is increased after physical activity, and is boosted via recovery sleep which enhances focus and wakefulness for extended periods thereafter.
NREM/REM cycle ratio is 75%/25% respectively, though percentiles may vary from one individual to the next.

1.2 Rest- "The state of not moving" or "A period of not moving or using energy".
The latter is not fully accurate regarding physiological state, in which rest is the repose of either concentricness, isometricness (partially) or eccentricness, yet energy is being used constantly to continue metabolic processes of the brain and body, as well as homeostasis maintenance, constant refeeding of approximately 10 to the 14th power in number of cells in the human body, hormone production releases and more.

Source: http://medical-dictionary.thefreedictionary.com/sleep




[2] Effects of Sleep Deprivation. Misconceptions

2.1 Sleepiness
Effects: Increased difficulty in concentration, memory lapses, loss of energy, fatigue, lethargy, emotional instability.
Association: Obstructive sleep apnea, insomnia, narcolepsy, restless leg syndrome.

2.1.2 The effects of lack of sleep or proper rest are as follows:
Lack of sleep, be it by any reason that can be, is a pathology the body recognizes as a stress stimulting agent. As sleep deprivation occurs (and grows in time), stress elevating agents such as catabolic hormones, including adrenaline, cortisol and norepinephrine -Which are regulated by the endocrine system- are release-enhanced. The effects that come as a result are many, however the more alarming ones (for this sub-forum's readers) are the negative effects upon the endocrine system itself, having forced to reduce testosterone levels (As well as those of corticotropin, thyrotropin, prolactin and the follicle-stimulating hormone) in order to keep the balance between the anabolic/catabolic threshold of continuity. More effects are increments in blood pressure, metabolism disruption and hypertension.

Moreover, the energy stores (be it predominantly the thermic effect, the basal rate and any physical activity) of either ketones or carbohydrates begin to rapidly deplete in order to keep with the new catabolic gradient raise. Quite plainly, the body which is now in 'Overtime' requires more nutrients and more energy to stay in a state of BMR, which is in fact greater than a rested body's BMR, and rapidly growing in its gap as the deprivation grows larger.

2.1.3 The (Limbic) Hypothalamic Pituitary Adrenal (Gonadotropic) Axis
The axis speaks of the mutual relationship between the above factors, mainly referring to the hypothalamus, the pituitary and the andrenal glands. These parts of the human brain are linked to the neuroendocrine system, the one which regulates the hormonal concentration gradient, especially when the body reacts to stress elevating agents such as sleep deprivation:
[*] The hypothalamus, incorporating the paraventricular nucleus, which incorporates the neurons regulating the neuroendocrine system via vasopressin and CRH secretion. Vasopressin and CRH are two peptides which regulate the pituitary gland and the adrenal cortices, thus forming the axis.
[*] The pituitary gland, envoked by the paraventricular nucleus' neurons, secretes the adrenocorticotropic hormone (Corticotropin). This is subset stage 2 of the axis effective cycle.
[*] The adrenal cortices, taken effect by the secretion of corticotropin, thereby produce cortisol as a reactive state.

Summary: In order to compensate for the deficient state in which an abundance of cortisol has been produced as a result, the adrenal cortices then turn to supress the CRH and the adrenocorticotropic hormone in order to stabilize the anabolic/catabolic threshold, spoken of earlier.

2.1.4 Weight Fluctuations
As though still hypothesized at best, no conclusive data has been collected to reach a final verdict regarding weight fluctuations. Regardless, in chronic sleep deprivation, many tests have proven an extreme deficient state in which cortisol was produced well above the desired rate, causing a negative feedback (=disruption) in the production of hormones which are related to glucose metabolism regulation, in layman terms- Obesity. Other studies have shown subject rats near death due to starvation as energy sources were near complete depletion (95%+) after the period of 6 days of chronic insomnia, whereas a normal human being who hasn't eaten in over a week would still have above 50% energy stores intact and relatively full.

2.2 Misconceptions
2.2.1 Sleep is time for the body in general and the brain specifically to shut down for rest- Brain activity is in fact increased via delta waves activity during NREM sleep, endocrine system increases secretion of certain hormones during sleep, including GH and prolactin. During REM sleep, more than 75% of the areas in the brain are as active as being awake.

2.2.2 Getting just one hour less sleep per night than needed will not have any effect on daytime functioning- Sleeping less than individual's requirements creates a sleep debt. Accumulation of debt across several days may result in problem sleepiness (See above).
*Effects take place in performance, cognition and mood swings.

2.2.3 The body adjusts quickly to different sleep schedules- The biological clock that times and controls a person’s sleep/wake cycle will attempt to function according to a normal day/night schedule even when that person tries to change it.
*Problems resulting from a mismatch of this type may be reduced by behaviors such as sleeping in a dark, quiet room, getting exposure to bright light at the right time, and altering eating and exercise patterns

2.2.4 People need less sleep as they grow older- As individuals grow older, the ability to enter restful stages of sleep state decrease with age. This however does not mean they require less sleep. Increased sensitivity to stimuli by exterior elements (Light, noise, pain) also disrupts the effort to enter REM sleep.

2.2.5 A “good night’s sleep” can cure problems with excessive daytime sleepiness- Excessive daytime sleepiness may be associated with sleep disorders or medical conditions. Sleep disorders include sleep apnea, insomnia, narcolepsy and more. Extra sleep will not eliminate the problem sleepiness due to such disorders.


Hypnogram of a young adult. Grey areas indicate NREM sleep
Source: http://science.education.nih.gov/supplements/nih3/sleep/guide/info-sleep.htm

[3] Q&A

Q- Are these all the effects regarding lack of sleep?
A- By far, not. There are over several hundred symptoms to sleep deprivation, over 2 dozens related to this sub-forum's interest. Knowing the life span of attention people tend to have to long written articles, I've made it as short as possible, giving the major highlights of the effects of sleep/rest deprivation. Some will argue that too much has been left out, still.

Q- Can I detect sleep deprivation in myself or others?
A- Even though a successful, accurate diagnosis requires full laboratory conditions, there are signs that can be taken as red flags to detecting a potential sleep deprived person or self:
*Over-fatigue, general weakness -Both physical and mental- greater than normal. -This particular symptom may be elusive and misleading with people diagnosed with Anemia.
*Difficulty in concentration (Not suited for diagnosis with people diagnosed with ADHD), as well as short term partial memory loss.
*Constant headaches/dizziness, as well as the inability to produce long, coherent and well-versed sentences, or keeping a conversation intact for more than 5-15 mintues.

Q- How will an excessive sleep deprivation period affect my lifting progress?
A- All (Most) answered in the short paragraphs above. Simply deduce.

Q- How many hours a night do I need to sleep?
A- The "DRA" (Daily Recommended Average) of 8 hours a night is what it is, an RDA perimeter. Such as all RDA perimeters, it was meant to target at least 95% of the population. The AA (Average Amount) truly recorded and followed by doctors is 4.5 hours a night. However, such will only be suited for only half the population, therefore the RDA was meant to cover most of us, and any doctor will not recommend the AA from the simple point of not knowing where you, the individual, fall within the categories of the population. You can set a month of tests, breaking each test into 4-5 days in which you would sleep exactly X amount of hours. Take note from your daily feedbacks (Personal and otherwise, including 3rd party observations), and attempt to regulate.
For a handful of people, 8 hours is too much. For others, too little. For some, just about right.

n1 m9

what about over sleeping? lol

why cant lightman post?

90% doesnt allow you to post much i believe.
1/10 of that who has 0% warn.

he asked me to do this but it took me too long to reply on fb.

I remember learning this in psychology.

Was rather interesting and I realized how fucked my sleeping habits really where.

it takes like 3 or 5 minutes or something between posts i thought he said once, not sure which it was. didnt know there was also a limit on posts per day or week if this is what youre referring too. since i havent seen him post in a day or two now

This post was edited by DOM_innate on Apr 11 2012 11:13pm

no, i mean his LENGTH of post.
im pretty sure thats what he said.

hmm. well he posted some lengthy posts the other day, in his fat loss thread. took him a few posts and what not but still got it done.