chap 7- importance of sleep to mental wellbeing

Question 1

what is sleep deprivation

Answer 1

going without sleep

Question 2

what are some psychological effects of sleep deprivation

Answer 2

unpleasant feelings, irratability, fatigue, loss of concentration, and impaired memory

Question 3

what are some physiological effects of sleep deprivation

Answer 3

heart rate slows, shaking/tremors, increased sensitivity to pain, slowed reaction time, immune function impaired

Question 4

effects of sleep deprivation on affective functioning

Answer 4

mood swings, reduced motivation, irratability

Question 5

effects of sleep deprivation on cognitive functioning

Answer 5

memory lapses, reduced creativity, slowed reaction rate

Question 6

effects of sleep deprivation on behavioral functioning

Answer 6

difficulty completing routine tasks, reduced ability to assess risks, increase in risk taking behaviour

Question 7

effects of sleep deprivation on physical functioning

Answer 7

lack of energy, extreme tiredness, trembling hands

Question 8

How can you recover from sleep deprivation

Answer 8

faster onset of sleep, sleep of longer duration, REM rebound

Question 9

what is REM rebound

Answer 9

compensating for lost REM sleep by experiencing greater amounts of REM sleep than usual.

Question 10

what is going without sleep for 17-19 hours equivilent to BAC

Answer 10

0.05

Question 11

what is going without sleep for 24-28 hours equivilant to BAC

Answer 11

0.10

Question 12

what are sleep disorders

Answer 12

a group of conditions that consistently disrupt the NREM-REM sleep cycle. characterized by a disturbance in the amount, quality or timing of sleep; or in behaviors or psychological conditions associated with sleep.

Question 13

what are circadian phase disorders

Answer 13

disorders created by a persons circadian rhythms being interupted in some way. they results in disturbed sleep patterns and can negatively impact people in a number of ways

Question 14

what are some circadian phase sleep disorders

Answer 14

DSPS
ASPD

Question 15

what is Delayed sleep phase syndrome DSPS

Answer 15

involves a shift in the circadian rhythm so that the suffers are unable to fall asleep until very late at night and do not wake up until much later in the morning.

Question 16

what are the adolescent sleep wake cycles

Answer 16

melatonin is released later at night causing teenagers to fall asleep later and therefore wake up later

Question 17

ways to cope with adolescent sleep-wake cycle shift

Answer 17

avoid exposure to electronic devices
avoid intense study periods before bed
avoid alcohol
maintain consistent sleep schedule

Question 18

what is advanced sleep phase disorder ASPD

Answer 18

involves a shift in the circadian rhythm that leads to a need to fall asleep early in the evening and wake up very early in the morning

Question 19

what is shift work

Answer 19

work that has hours that interupt our circadian rhythms.

Question 20

how to reduce effects of shift work

Answer 20

stay on one shift as long as possible
eat regular meals, maintain a healthy balanced diet
exercise regularly
regular bed time routine

Question 21

what is bright light therapy

Answer 21

strategically times exposure to lights to trigger the release of melatonin and fix sleep phase disorders effects.

Question 22

how can bright light therapy be used to help DSPS

Answer 22

exposure to light in the mornings to make them fall asleep earlier

Question 23

how can bright light therapy be used to help ASPD

Answer 23

exposure to light in the evenings to fall asleep later and wake up later

Question 24

what is sleep hygiene

Answer 24

a term used to describe healthy sleep habits or behaviours to optimize getting to sleep when desired and achieving the quantity and quality of sleep required for good mental health and wellbeing.

Question 25

what are zeitgebers

Answer 25

cues in the environment that provide signals to our brain to do things at certain times. Help us identify when we should sleep and when we should be awake.

Question 26

what does light do

Answer 26

presence can promote alertness and absence can promote drowsiness/sleep at different times of the day

Question 27

what does body temp do

Answer 27

drops at night and rises in the morning. changes to body temp due to activity, illness etc can disrupt sleep wake patterns

Question 28

what does eating and drinking do

Answer 28

sleep affects eating and drinking patterns and keeps our appetite in balance. we shouldnt eat for a few hours before bed as it can disrupt sleep .