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Psyc 260 > Chapter 10 Sleeping > Flashcards

Chapter 10 Sleeping Flashcards

1
Q

How much of our lives is spent sleeping?

A

About one-third of our lives.

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2
Q

What are the two broad states of sleep?

A
  • Slow-wave (deep) sleep
  • Rapid eye movement (REM) sleep.

There are transition stages between these

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3
Q

How many stages of sleep are there?

A

4 stages

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4
Q

Explain the 4 stages of sleep:

A

Stage 1: Transition from wakefulness to sleep; drowsiness with drifting awareness of surroundings.

Stage 2: Light sleep; easily awakened; 70% of people report feeling like they were just “dozing and thinking.”

Stage 3: Moderately deep sleep; part of slow-wave sleep.

Stage 4: Very deep sleep; difficult to wake up, and people may feel disoriented upon awakening.

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5
Q

How does the sleep cycle progress throughout the night?

A

🔄 90-minute sleep cycle: Progresses from light sleep → deep sleep → back to light sleep → REM sleep & dreaming.

🌅 Morning Awakening: Usually occurs from REM sleep, often during a dream.

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6
Q

What percentage of time do normal sleepers spend in deep sleep vs light sleep?

A

20% deep, 50% light

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7
Q

What percentage of time do normal sleepers spend dreaming?

A

30%.

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8
Q

What study demonstrates how sleep problems contribute but are not always a result of a psychological disorder?

A

Mullane & Corkum (2006) Study:
Behavioral treatment improved sleep in children with ADHD.

No effect on ADHD symptoms, suggesting ADHD is not just a result of sleep problems.

Indicates ADHD and sleep issues may be separate but co-occurring conditions.

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9
Q

The same brain circuit in the limbic system that is involved in sleep is also involved in?

A

Anxiety

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10
Q

Poor sleep can lead to elevated…

A

Cortisol -> Which leads to high insulin and can lead to weight gain

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11
Q

How is REM sleep related to depression?

A

Can temporarily reduce depression.

In non-depressed individuals, it may cause depressed mood.

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12
Q

What are the two major categories of sleep-wake disorders?

A

Dyssomnias: Trouble falling asleep, staying asleep, or poor sleep quality.

Parasomnias: Unusual events during sleep (e.g., nightmares, sleepwalking).

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13
Q

How can sleep problems be assessed?

A

Questionnaires & sleep history provide basic insights.

Polysomnographic (PSG) evaluation

Actigraph: A wristwatch-size device that tracks arm movements to estimate sleep quality.

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14
Q

What is polysomnographic (PSG) evaluation?

A

Monitors brain waves (EEG), eye movements (EOG), muscle activity (EMG), heart rate (ECG), respiration, and leg movements. For an overall assessment of sleep disorders.

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15
Q

What is sleep efficiency?

A

Percentage of time actually spent sleeping.

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16
Q

How can daytime behaviour help determine sleep problems?

A

If someone takes 90 minutes to fall asleep but feels rested, they likely don’t have a sleep disorder.

If they feel fatigued & anxious about sleep delay, they may have a sleep problem.

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17
Q

What is insomnia disorder?

A

Difficulty initiating or maintaining sleep or if they sleep a reasonable number of hours but are still not rested the next day (nonrestorative sleep). Cannot concentrate on activities and fears falling asleep doing activities like driving.

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18
Q

Can a person go completely without sleep?

A

No, after 1–2 nights without sleep, people experience microsleeps (brief sleep episodes lasting about 15 seconds)

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19
Q

What is fatal familial insomnia?

A

A rare genetic disorder leading to total sleep loss, eventually causing death.

(a degenerative brain disorder)

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20
Q

What is the prevalence of insomnia disorder in the population?

A

Approximately one-fourth.

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21
Q

How do insomnia complaints vary by age?

A

Insomnia frequency changes with age:

Children (6–13 years): ~9% experience insomnia.
Adolescents (14–17 years): ~15% due to delayed sleep schedules and early school start times.
Adults (18–64 years): ~25% report insomnia.
Seniors (65–79 years): ~22% experience sleep disturbances.

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22
Q

Why do adolescents experience more sleep issues?

A

Their biological sleep cycle shifts later, but school schedules require early wake times, leading to chronic sleep deprivation.

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23
Q

Which psychological disorders are associated with insomnia?

A

Insomnia is linked to:

Depression (decreased total sleep time)
Substance use disorders
Anxiety disorders
Alzheimer’s disease

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24
Q

How does alcohol use affect sleep?

A

Alcohol may help initiate sleep but disrupts sleep later, leading to anxiety and a cycle of repeated use.

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25
Which demographic is twice as likely to experience insomnia?
Women.
26
What medical and environmental factors contribute to insomnia?
Pain & discomfort. Inactivity during the day. Respiratory problems. Body temperature dysregulation (delayed temperature drop leads to later drowsiness). Light exposure at night raises body temperature, interfering with sleep. Noise, temperature, and hospital environments can disrupt sleep. Sleep apnea and periodic limb movement disorder cause sleep interruptions.
27
How do thoughts contribute to insomnia?
Unhelpful beliefs about sleep: Unrealistic expectations (“I need a full eight hours”). Anxiety about sleep (“I won’t function with only five hours”). Ruminating about sleep during the day worsens insomnia.
28
How do sleep practices vary across cultures?
North America: Infants sleep separately; parents are advised to ignore nighttime crying. Other cultures (Guatemala, Korea, Japan): Co-sleeping with parents is common. Canada: ⅓ of mothers frequently sleep with their infants.
29
What biological factors predispose people to insomnia?
Genetic predisposition (family history of insomnia or narcolepsy). Light sleepers (easily awakened). Breathing issues (obstructed airways). Predisposing conditions alone may not cause insomnia but can interact with other factors.
30
Overall what causes sleep disorders?
A biological vulnerability interacts with sleep stress
31
How can taking over-the-counter sleeping pills affect sleep problems?
Taking over-the-counter sleeping pills can lead to rebound insomnia when the medication is stopped, causing people to believe they still have a sleep problem and perpetuating the cycle
32
Why can napping during the day disrupt sleep at night?
Although naps help alleviate fatigue during the day, they can interfere with sleep at night, making sleep problems last longer.
33
What are hypersomnolence disorders?
Disorders that involve sleeping too much. ## Footnote People with hypersomnolence sleep through the night (sometimes longer than expected) and appear rested on awakening, but still complain of being excessively tired throughout the day
34
What are some of the side effects of hypersomnolence disorders?
-Poor academic performance -Complaining of tiredness -Personal upset
35
What is sleep apnea?
Difficulty breathing at night. They often snore loudly, pause between breaths, and wake in the morning with a dry mouth and headache.
36
What are two suspected causes of hypersomnolence?
-Genetic factors -Exposure to a viral infection
37
What is narcolepsy?
Characterized by daytime sleepiness and sudden loss of muscle tone. (cataplexy)
38
What causes cataplexy in people with narcolepsy?
A sudden onset of REM sleep
39
What two characteristics commonly distinguish people with narcolepsy?
Sleep paralysis and hypnagogic hallucinations
40
What are hypnagogic hallucinations?
Hypnagogic hallucinations are vivid, realistic experiences that occur at the start of sleep and involve visual, auditory, tactile, and movement sensations
41
How are UFO experiences related to sleep paralysis?
People experiencing intense UFO encounters often describe feelings of being unable to move, seeing entities, and having telepathic communication, resembling sleep paralysis and hypnagogic hallucinations.
42
What genetic findings are associated with narcolepsy?
Narcolepsy is linked to a cluster of genes on chromosome 6 and may be an autosomal recessive trait, as seen in Doberman pinschers and Labrador retrievers.
43
What are breathing-related sleep disorders?
Breathing-related sleep disorders involve interruptions in breathing during sleep, leading to brief arousals and unrefreshing sleep, even after 8-9 hours of sleep
44
What happens to the airway during sleep?
The muscles in the upper airway relax during sleep, constricting the passageway and making breathing slightly more difficult. For some, it becomes severely constricted, leading to hypoventilation or sleep apnea.
45
How common is sleep apnea in Canada?
Just over 6% of Canadians report being diagnosed with sleep apnea, with the diagnosis more common in men and older adults
46
What are the three types of sleep apnea?
* Obstructive sleep apnea hypopnea syndrome (narrow airway) * Central sleep apnea (CNS disorders cause this) * Mixed sleep apnea.
47
What are the risk factors for obstructive sleep apnea?
Obstructive sleep apnea occurs when airflow stops despite continued respiratory activity, often due to a narrow airway or an abnormality in the respiratory system. Risk factors for obstructive sleep apnea include obesity, increasing age, and male gender. The prevalence has increased with rising obesity rates
48
What is central sleep apnea?
Central sleep apnea is the complete cessation of respiratory activity for brief periods, often linked to central nervous system disorders such as cerebral vascular disease or head trauma
49
What is a circadian rhythm sleep–wake disorder?
A disorder characterized by disturbed sleep (insomnia or excessive daytime sleepiness) caused by the brain's inability to synchronize sleep patterns with the current day and night patterns
50
What is the role of the suprachiasmatic nucleus?
Regulates our internal clock and sleep patterns.
51
Where is the SCN located and what does it connect to?
Located in the hypothalamus and connects to the eyes
52
What were the results of research with mice on jet lag?
Mice exposed to artificial jet lag lived shorter lives, and jet lag increased cancer risk in mice
53
How is shift-work related to sleep problems?
People with irregular work hours, such as night shifts, often experience sleep problems and excessive daytime sleepiness, which can contribute to cardiovascular disease, ulcers, and breast cancer in women.
54
What is delayed sleep phase type?
A circadian rhythm sleep disorder where individuals stay up late and sleep late, having difficulty falling asleep at a typical bedtime.
55
What is irregular sleep–wake type?
A type of circadian rhythm disorder where sleep cycles vary greatly and do not follow a consistent schedule.
56
What is non-24-hour sleep–wake type?
A circadian rhythm disorder where individuals sleep on a 25- or 26-hour cycle, leading to increasingly later bedtimes until sleep patterns shift throughout the day.
57
Sonia has problems staying awake throughout the day. Even while talking on the phone or riding the bus, she unexpectedly loses muscle tone and falls asleep for a while. This is
Narcolepsy
58
Brett has started a new job that requires him to change shifts monthly. He sometimes has day shifts and at other times has night shifts. Since then he has considerable trouble sleeping. What kind of disorder is this describing?
circadian rhythm sleep disorder
59
Melinda sleeps all night and still finds herself falling asleep throughout the next day. This happens even when she goes to bed early and gets up as late as possible. What kind of disorder is this describing?
hypersomnolence disorder
60
What % of Canadians use medication for sleep?
10%
61
What is a common medical treatment for sleep disorders?
Benzodiazepine medications.
62
What are the drawbacks of benzodiazepine medications for insomnia?
They can cause excessive sleepiness, dependency, and rebound insomnia, and they are only recommended for short-term use
63
What medications are used to treat hypersomnolence and narcolepsy?
Stimulants such as methylphenidate (Ritalin) or modafinil
64
How is cataplexy treated?
With antidepressants to suppress REM sleep or sodium oxybate
65
What treatments are available for breathing-related sleep disorders?
Weight loss, medications like medroxyprogesterone and tricyclic antidepressants, and the use of CPAP machines
66
What is the gold standard treatment for obstructive sleep apnea?
The continuous positive air pressure (CPAP) machine, which provides slightly pressurized air to improve breathing
67
Newer medications that are alternatives to benzos act on what system for sleep?
The melatonin system
68
What are the environmental treatments commonly used for sleep disorders?
1) Phase delays -> moving bedtime later 2) Phase advances -> moving bedtime earlier 3) Bright light -> Tricks brain into readjusting internal clock
69
What is the focus of cognitive therapy for insomnia?
Changing unrealistic expectations about sleep, such as believing that one must always get eight hours of sleep per night.
70
What is cognitive relaxation ?
Because some people become anxious when they have difficulty sleeping, this approach uses meditation or imagery to help with relaxation at bedtime or after a night of waking.
71
What is progressive relaxation?
This technique involves relaxing the muscles of the body in an effort to introduce drowsiness.
72
What is paradoxical intention?
This technique involves instructing individuals in the opposite behaviour from the desired outcome. Telling poor sleepers to lie in bed and try to stay awake as long as they can is used to try to relieve the performance anxiety surrounding efforts to try to fall asleep. (think of stay awake song)
73
What is graduated extinction?
Used for children who have tantrums at bedtime or wake up crying at night, this treatment instructs parents to check on children after progressively longer periods, until children fall asleep on their own.
74
What is the effectiveness of progressive relaxation in treating insomnia?
Effective when combined with cognitive relaxation techniques.
75
What is stimulus control therapy for insomnia?
It involves using the bedroom only for sleep and sex, avoiding work or anxiety-inducing activities like watching the news.
76
What is a common approach to treating insomnia in young children?
Establishing bedtime routines, such as taking a bath and reading a story.
77
What is sleep hygiene?
Some lifestyle changes that can help prevent insomnia. Ex. Setting a regular time to go to sleep and awaken each day can help make falling asleep at night easier. Avoiding the use of caffeine and nicotine.
78
How can educating parents about their young children's sleep help prevent future sleep problems?
Adachi et al. (2009) found that providing parents with a short educational session and a booklet about sleep led to fewer sleep problems in their children three months later. This preventive approach could improve many families' lives.
79
What are parasomnias?
Abnormal events that occur during sleep.
80
What is nightmare disorder?
A type of parasomnia involving recurrent nightmares.
81
What is thought to cause nightmares?
-Genes -Trauma -Medication use
82
What is commonly used as treatment for sleep terrors?
CBT, scheduled awakenings, and medication
83
What stage of sleep does sleepwalking occur in?
NREM
84
What is nocturnal eating syndrome?
Individuals rise from their beds and eat while still asleep.
85
What is sexsomnia?
Acting out sexual behaviors during sleep with no memory of the event.
86
What is REM sleep behavior disorder?
The individual talks or moves while sleeping, sometimes acting out dreams.

Psyc 260 (11 decks)

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