Altered states Flashcards
What is a circadian rhythm
A behavioural or physiological cycle that takes place over a 24 hour period
Give examples of circadian rhythms
Sleep wake cycle, body temp, altertness, reaction time.
Exogenous factors
Daily habits such as reading before bed, washing face, etc.
Endogenous factors
Light, melatonin production
How does light control the sleep wake cycle
- Light enters eyes and falls on the retina
- the retina sends a signal through the optic nerve to the superachiasmatic nucleus
- the superachiasmatic nucleus then sends a message to the pineal gland in the hypothalamus telling it to reduce or increase the production of melatonin
Why do we need sleep
Energy conversation
Memory consolidation
Repair and restoration
Amplitude
Height
Frequency
close together
Stage one sleep
alpha and theta waves + hypnic jerks
Stage two sleep
Theta waves + sleep spindles (High frequency) and K complexes (High amplitude)
Stage three sleep
Less than 50% delta waves + deep sleep+ slow waves
Stage four sleep
50+% delta waves
Stage five
REM + alpha and theta similar to wakefulness
Sleep Apnoea
Periodically stop breathing either due to obstruction or central sleep (Due to a delayed signal to the brain)
Results in high blood pressure and heart problems
Sleeping on side, weight loss and C-PAP
C-PAP
Continous Postitive Airway Pressure
Narcolepsy
- The irresistible urge to sleep
- Sleep attacks
- Cataplexy (Loss of muscle tension)
- Sleep paralysis
- No cure - simulant drugs
Insomnia
difficulty falling asleep, staying asleep or waking up
- Psychological, lifestyle and environmental causes
- Stimulus control and sleep restrictions therapy
Stimulus control
Bedroom used for sleep and sleep only to create association
Sleep restriction therapy
You have to get up at a certain time no matter what - create sleep debt
Bright light therapy
Realligns the sleep-wake cycle
Sympathic
Staying alive, pupils dialate, inhibits saliva, dilates bronchi, stops bladder contraction
cannot be maintained for long periods of time
Parasympathic
please calm down
Stimulates slaliva
Slows heart beat
Contracts bladder (20-50 mins)
Difficult tasks
Moderate to low arousal
Easy tasks
Moderate to high arousal
Adrenaline
Increases arousal immediately
responsible for the immediate reactions
increases heart rate and energy
Norepinephrine
back up for adrenaline
Cortisol
Maintains fluid balance and blood pressure as immune system weakens
Introverts need
lower arousal levels
Extroverts need
Higher arousal levels
3 stages of stress
Alarm
Resistance
Exhaustion
Alarm
fight or flight -
resistance
Lasts a few weeks
Adapts to continuing stress
Body remains at elevated arousla but eventually the body has to clam down
Exhaustion
High arousal can't be maintained Immune system weakens Anxiety and depression Drinking, smoking, the bodies reserves are depleted which can lead to cardiovascular issues
Problem focused interventions for stress
Fix the situation
Emotion focused interventions for stress
Fix the mindset
