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Psychology > ch7 sleep and mental wellbeing > Flashcards

ch7 sleep and mental wellbeing Flashcards

1
Q

Sleep deprivation

A

refers to inadequate quantity and/or quality of sleep.

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2
Q

Full sleep deprivation

A

Full sleep deprivation is when an individual has no sleep within a 24-hour-period.

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3
Q

Partial sleep deprivation

A

when an individual sleeps for some duration within a 24-hour-period, but the sleep duration is too short, or the quality of sleep is poor.

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4
Q

affective effects

A

refer to the changes in emotions and emotional responses that arise from sleep deprivation.

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5
Q

affective effects of sleep deprivation

A

poor emotional regulation
* irritability and moodiness
* reduced ability to cope with stress
* difficulty judging other people’s emotions
* reduced empathy towards others
* impaired ability to appropriately respond to situations.
* increase in aggression and impatience
* increase in mood swings.

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6
Q

Behavioural effects

A

refer to the changes in actions and the ability to control them that arise
from sleep deprivation.

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7
Q

Some behavioural effects of sleep deprivation

A
  • sleep inertia (sense of disorientation after waking)
  • excessive sleepiness during the day
  • increased likelihood of engaging in risk-taking behaviours
  • fatigue/lack of energy
    slowed reaction time
  • reduced efficiency; thus, it takes more time to complete tasks
  • reduced motor control and heightened clumsiness, contributing to higher rates of accidents and injuries
  • involuntary lapses into microsleeps (where the individual briefly falls asleep for a few seconds without awareness of doing so)
  • diminished social functioning and impaired control of behaviour.
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8
Q

cognitive effects

A

refer to the changes in mental processes that arise from sleep deprivation.

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9
Q

Some cognitive effects of sleep deprivation

A
  • reduced concentration
  • impairment of short-term memory; thus, diminishing the ability to actively process and mentally manipulate information
  • diminished ability to perform cognitive and automatic tasks, particularly as the duration of the task increases
  • lapses in attention
  • impaired decision-making processes and problem-solving abilities
  • diminished creativity and ability to utilise abstract thought
  • reduced retention of information; thus, impaired learning and memory processes
  • irrational and/or illogical thinking
  • more time spent analysing situations and a greater likelihood of overlooking important details
  • impaired visual and spatial ability.
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10
Q

Blood alcohol concentration (BAC)

A

is a measure of how much alcohol is in a person’s bloodstream.

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11
Q

general effects of BAC

A

Because alcohol is a depressant drug, it will slow down the nervous system and decrease alertness, concentration, reflexes, and decision-making.
In this way, the higher a person’s BAC, the more their cognition and affect might be impaired or changed.

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12
Q

A BAC of 0.05 =

A

a BAC of 0.05 is roughly equivalent to 17 hours of sleep deprivation (partial sleep deprivation).

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13
Q

A BAC of 0.10 =

A

a BAC of 0.10 is roughly equivalent to 24 hours of sleep deprivation (full sleep deprivation).

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14
Q

Affective effects of sleep deprivation compared to blood alcohol concentration (BAC)

A

Generally speaking, sleep deprivation negatively affects someone’s emotional functioning, making them more irritable or sensitive. Alcohol on the other hand can have a range of effects on someone’s emotions.

However, in the long-term, alcohol is more likely to have a dulling effect on emotions as it is a depressant drug. They both alter an individual’s emotional state when compared to how the individual typically experiences emotions.

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15
Q

Cognitive effects of sleep deprivation compared to blood alcohol concentration (BAC)

A

Such cognitive impairments can include:
* slower mental processes, such as reduced speed in processing and understanding information
* decreased ability to reason and problem solve
* greater difficulty making sense of the world
* reduced ability to make decisions quickly and effectively
* cognitive distortions.

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16
Q

Sleep Disorders

A

are disturbances to typical sleeping and waking patterns

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17
Q

Circadian rhythm sleep disorders

A

are sleep disorders that interfere with the typical regulation of the circadian rhythm of sleep, leading to a change in the sleep-wake cycle.

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18
Q

Causes of Circadian rhythm sleep disorders

A

Circadian rhythm sleep disorders are fundamentally caused by a disruption to the typical sleep-wake cycle. This can be due to a biological issue, such as the sleep-wake shift that occurs in adolescents, or lifestyle changes, such as shift work.

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19
Q

Effects of Circadian rhythm sleep disorders

A

Circadian rhythm sleep disorders tend to result in an individual experiencing some form of sleep deprivation. Therefore, an individual may experience:
* amplified emotional responses
* fatigue
* irritability
* reduced ability to concentrate.
Circadian rhythm sleep disorders can also be disruptive to an individual’s lifestyle. Sleeping and waking at abnormal times can result in an individual feeling sleepy at abnormal times, which makes it difficult to complete daily tasks.

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20
Q

Delayed sleep phase syndrome (DSPS)

A

is a type of circadian rhythm sleep disorder in which sleep and waking occur later than usual. In this way, the sleep-wake cycle is delayed.

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21
Q

DSPS Cause

A

caused by a misalignment between external and internal cues that regulate the circadian rhythm.

Specifically, external cues are received at an appropriate time but internal cues are not.

For example, an individual do not receive internal cues properly in the morning and at night. This causes melatonin secretion to occur later and therefore the individual’s sleep and wake times occur later than appropriate.

22
Q

Advanced sleep phase disorder (ASPD)

A

type of circadian rhythm sleep disorder in which sleep and waking occur earlier than usual. In this way, the sleep-wake cycle is advanced.

23
Q

ASPD Cause

A

ASPD is caused by a misalignment between external and internal cues that regulate the circadian rhythm. Specifically, external cues are being received at an appropriate time, while internal cues are not.
Melatonin secretion occurring earlier.

24
Q

Shift Work

A

an occupation that involves working at unusual hours, such as working overnight. This can mean an individual has to sleep at unusual times, such as during the day, rather than at night.

25
Q

Shift work impacts

A

Shift work impacts an individual’s sleep-wake cycle as their circadian rhythm is constantly changing and adapting to their environment. This often leads to individuals having difficulty initiating sleep and waking while adjusting from one shift to another.

26
Q

SHift work differences with ASPD and DSPS

A

While ASPD and DSPS are caused by problems with internal cues, shift work disorders are caused by problems with external cues as an individual is required to be awake when it’s dark and sleep when it’s light.

27
Q

Bright light therapy

A

a method used to adjust a person’s circadian rhythm through exposure to a high-intensity light source.

28
Q

Factors essential to bright light therapy

A

Exposure sessions can last from about 15 minutes to a couple of hours and are conducted up to a few times a day. In order to readjust the sleep-wake cycle, a person needs to conduct these sessions for a few weeks.

Appropriate timing of exposure sessions

The right amount of light: intensity and length should also be built up gradually in order to avoid negative side effects like headaches.

Safe Exposure: should not look directly at the light, and their face should be an adequate distance away from the light source.

29
Q

Sleep hygiene

A

term used to describe the practices and habits that promote an individual’s sleep patterns. Improves the quality and quantity of sleep.

30
Q

Sleep hygiene practices

A
  • time; sleeping and waking at a time that enables an adequate amount of sleep at a consistent time each day.
  • sound; sleeping in a fairly quiet space.
  • light; sleeping in a dark space and reducing bright light exposure close to sleeping time.
  • comfort; sleeping in a comfortable space.
  • technology/devices; avoiding bright screen use close to sleeping time.
  • association with bed; avoiding doing activities other than sleeping in bed
  • food and drink consumption; avoiding large meals, caffeine, and alcohol before sleeping time.
  • exercise; engaging in exercise early in the day and avoiding exercise close to sleeping time.
31
Q

Mental Wellbeing

A

an individual’s psychological state, involving their ability to think, process information, and regulate emotions.

32
Q

Sleep hygiene also can influence mental wellbeing.

A

Research suggests there is a link between poor sleep and mental illness.
Sleep hygiene enables individuals to experience good quality sleep of an adequate quantity, and sleep is important for mental wellbeing.
Thus, good sleep is likely to reduce the likelihood of mental health problems and promote mental wellbeing.
The relationship between sleep and mental wellbeing is bidirectional.

33
Q

Zeitgebers

A

are external cues from the environment that influence the circadian rhythm.

or environmental time cues

34
Q

Daylight and Bluelight

A

Blue light is a type of light that can be emitted both naturally and artificially. Daylight is the typical light an individual is exposed to during the day, and is mostly natural blue light.

signalling to the suprachiasmatic nucleus (SCN) to cease melatonin production and promote wakefulness. Exposure to natural or artificial blue light at night time can reduce sleepiness.

35
Q

Temperature

A

Temperature is the degree of external heat in the environment that can influence the
quality and quantity of sleep.

Research suggests there is a link between having a cool room temperature and experiencing improved quantity and quality of sleep. It is thought that this
is because body temperature drops during sleep, thus, a cooler room temperature helps body temperature cool. Research contends that 18.3 degrees celsius is an ideal room temperature for sleep.
Additionally, research suggests that extreme temperatures are not good for sleep quality and quantity

36
Q

Eating and drinking patterns

A

refer to what, when, and how much food and drink is consumed by an individual.

What: impact the quality and quantity of sleep
* caffeine * alcohol
* spicy foods
* high-sugar and high-fat foods.

When: Eating too close to sleep time can make it harder to fall asleep. Research suggests that eating food close to sleep time can impair an individual’s quality and quantity of sleep, due to the stimulation of the digestive system

How much: amount of food we eat can also influence sleep quality and quantity. Specifically, going to sleep feeling hungry can lead to poorer sleep quality and quantity. Additionally, eating large meals close to sleep time and going to sleep overly full can impair sleep patterns.

37
Q

Caffeine

A

Caffeine is a stimulant and thus increases the activity of the nervous system, promoting wakefulness. Additionally, caffeine also blocks sleep-promoting neurotransmitters.

38
Q

Alcohol

A

Alcohol is a depressant which can increase feelings of tiredness. Therefore, alcohol can make it easier to fall asleep; however, alcohol significantly impairs the quality of sleep. Alcohol often negatively impacts sleep in the second half of the sleep episode, in which sleep disruptions are more common

39
Q

High-sugar and high-fat foods

A

Studies suggest that consuming a diet high in fatty foods and sugary foods can negatively impact sleep quality and quantity

40
Q

Spicy foods

A

Spicy foods can increase body temperature. As you have learnt, cooler body temperatures can promote sleep. Therefore, the increased body temperature from consuming spicy foods can impair sleep. Additionally, spicy foods can stimulate and increase metabolic processes, which can make it more difficult to fall asleep

41
Q

Sleep debt

A

the accumulated amount of sleep loss due to insufficient sleep

42
Q

Sleep disturbance

A

any sleep-related problem that disrupts an individual’s normal sleep–wake cycle. The disruption may be temporary, occasional or persistent.

including problems
with sleep onset, waking from sleep and abnormal
behaviour occurring during sleep.

43
Q

fixed shift work schedule

rotating shift work schedule

A

fixed shift work schedule when employees work the same shift on a regular, ongoing basis

rotating shift work schedule when employees change shifts every so often to work a mix of day and/or afternoon and/or night shifts

44
Q

primary sleep disorder

A

a persistent sleep disturbance that cannot be attributed to another condition.

45
Q

secondary sleep disorder

A

involves a sleep disturbance that is a by-product of or results from another condition,

In this case, the sleep problem is ‘secondary’ to something else — another underlying condition.

EG, may experience regular awakenings when sleeping due to back pain.

46
Q

The severity and extent of the effects of sleep deprivation depend on a range of factors

A
  • the amount of total sleep loss
  • the nature of the sleep loss
  • when sleep loss occurs
  • why it occurs
  • its frequency
  • the period of time over which the sleep
    deprivation occurs
  • the personal characteristics of the individual
    involved.
47
Q

Sleep debt built up

A

If sleep deprivation persists and daily sleep requirements have not been met over a period of time, a sleep debt may build. Sleep debt does not continue to grow to an amount that must be entirely repaid.

48
Q

sleep inertia

A

a temporary period of reduced alertness and performance impairment that occurs immediately after awakening.

49
Q

Shift work disorder

A

Shift work disorder is a circadian rhythm sleep
disorder that occurs as a result of work shifts being
regularly scheduled during the usual sleep period.

Therefore, the
person has to try to sleep when their body expects to
be awake.

50
Q

rotating shift vs fixed shift

A

Work rosters with rotating shift work schedules
are associated with a higher frequency of sleep
disturbances than rosters with fixed schedules.
The instability of the sleep–wake cycle due to
frequent changes in the sleep times makes it harder to re-set the biological clock.

51
Q

entrainment

A

process of adjusting or resetting a biological rhythm to align with external cues or an
environmental cycle

52
Q

effects of shift work

A

insomnia= disrupts body’s circadian rhythm and triggers insomnia

fragmented sleep= repeatedly waking up during a sleep episode and having multiple short sleep episodes instead of one regular sleep episode

circadian rhythm phase disorder = external cues out of sync with internal cues due to shift work environments

Quantity and quality of sleep affected

Psychology (8 decks)

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