chap 7- importance of sleep to mental wellbeing Flashcards
what is sleep deprivation
going without sleep
what are some psychological effects of sleep deprivation
unpleasant feelings, irratability, fatigue, loss of concentration, and impaired memory
what are some physiological effects of sleep deprivation
heart rate slows, shaking/tremors, increased sensitivity to pain, slowed reaction time, immune function impaired
effects of sleep deprivation on affective functioning
mood swings, reduced motivation, irratability
effects of sleep deprivation on cognitive functioning
memory lapses, reduced creativity, slowed reaction rate
effects of sleep deprivation on behavioral functioning
difficulty completing routine tasks, reduced ability to assess risks, increase in risk taking behaviour
effects of sleep deprivation on physical functioning
lack of energy, extreme tiredness, trembling hands
How can you recover from sleep deprivation
faster onset of sleep, sleep of longer duration, REM rebound
what is REM rebound
compensating for lost REM sleep by experiencing greater amounts of REM sleep than usual.
what is going without sleep for 17-19 hours equivilent to BAC
0.05
what is going without sleep for 24-28 hours equivilant to BAC
0.10
what are sleep disorders
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.
what are circadian phase disorders
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
what are some circadian phase sleep disorders
DSPS
ASPD
what is Delayed sleep phase syndrome DSPS
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.
what are the adolescent sleep wake cycles
melatonin is released later at night causing teenagers to fall asleep later and therefore wake up later
ways to cope with adolescent sleep-wake cycle shift
avoid exposure to electronic devices
avoid intense study periods before bed
avoid alcohol
maintain consistent sleep schedule
what is advanced sleep phase disorder ASPD
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
what is shift work
work that has hours that interupt our circadian rhythms.
how to reduce effects of shift work
stay on one shift as long as possible
eat regular meals, maintain a healthy balanced diet
exercise regularly
regular bed time routine
what is bright light therapy
strategically times exposure to lights to trigger the release of melatonin and fix sleep phase disorders effects.
how can bright light therapy be used to help DSPS
exposure to light in the mornings to make them fall asleep earlier
how can bright light therapy be used to help ASPD
exposure to light in the evenings to fall asleep later and wake up later
what is sleep hygiene
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.
what are zeitgebers
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.
what does light do
presence can promote alertness and absence can promote drowsiness/sleep at different times of the day
what does body temp do
drops at night and rises in the morning. changes to body temp due to activity, illness etc can disrupt sleep wake patterns
what does eating and drinking do
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 .
