CHAPTER 6 - sleep

Question 1

sleep is defined as:

Answer 1

a regularly occurring ASC that typically occurs naturally and is primarily characterised by total or partial suspension of conscious awareness.

Question 2

consciousness is defined as:

Answer 2

awareness of our thoughts and our environments at any given time

Question 3

two types of consciousness;

Answer 3

normal waking and altered state

Question 4

normal waking consciousness is defined as:

Answer 4

awareness of your thoughts, feelings, and behaviours including internal and external environments

Question 5

altered state of consciousness is defined as:

Answer 5

any characteristically different from NWC in terms of awareness, thoughts, etc.

Question 6

objective measures of consciousness:

Answer 6

EEG, EMG, EOG,

Question 7

EEG:

Answer 7

Electroencephalograph, an instrument that detects, amplifies. and records electrical activity of the brain

Question 8

EMG:

Answer 8

electromyograph, an instrument that detects, amplifies. and records electrical activity of the muscles

Question 9

EOG:

Answer 9

electroocculograph, an instrument that detects, amplifies. and records electrical activity of the eyes

Question 10

subjective reporting of consciousness:

Answer 10

sleep diary, self reporting, etc

Question 11

circadian rhythm is:

Answer 11

a biological rhythm involving changes in our bodily functions or activities that occur within a duration of 24 hours

Question 12

circadian rhythm is regulated by the:

Answer 12

Suprachiasmatic nucleus/ which releases melatonin

Question 13

ultradian rhythm is:

Answer 13

a biological rhythm involving changes in bodily functions or activities occurring as part of a cycle shorter than 24 hours

Question 14

nrem sleep is:

Answer 14

sleep characterised by non-rapid eye movement, 80% of sleep is nrem, muscles relax and body replenished, easily awakened. HAS 3 STAGES

Question 15

rem sleep is:

Answer 15

sleep characterised by rapid eye movement, lasting about 10 minutes, paralysed, consolidates all learned info, brain is most active

Question 16

sleep episode:

Answer 16

a full duration of time spent asleep

Question 17

sleep onset:

Answer 17

the transition from being awake to asleep

Question 18

sleep across the lifespan:

Answer 18

sleep changes as you get older

Question 19

newborns (birth-2months):

Answer 19

highest sleep duration, 16 hrs, 50rem and 50nrem

Question 20

infants (3-24months):

Answer 20

14-15 hrs of sleep, 35rem and 65nrem

Question 21

childhood (2-12):

Answer 21

sleep duration decreases to about 13-11 hrs, 20rem and 80nrem

Question 22

adolescence (12-18):

Answer 22

sleep decreases to about 8.5 hrs, 20rem and 80nrem

Question 23

adulthood

Answer 23

8 hrs, more broken sleep w age

Question 24

old age (75+)

Answer 24

5.7 hrs, 20rem and 80nrem, very broken sleep

Question 25

sleep deprivation occurs:

Answer 25

when a person experiences inadequate sleep
- total and partial

Question 26

affective effects of sleep deprivation:

Answer 26

emotion based, amplified emotional responses, inappropriate or exaggerated emotions

Question 27

behavioural effects of sleep deprivation:

Answer 27

impacts observable actions, lack of self control and more clumsiness, no spatial awareness

Question 28

cognitive effects of sleep deprivation:

Answer 28

mental processes to understand info are also effected, decreased concentration, reduced stress coping, illogical thought

Question 29

sleep debt:

Answer 29

an accumulated amount of sleep loss from insufficient sleep. but can be fixed with a good night’s sleep (but can also develop sleep disorders

Question 30

17 hours of wakefulness is similar to:

Answer 30

having a BAC of 0.05%

Question 31

24 hours of wakefulness is similar to:

Answer 31

having a BAC of 0.10%

Question 32

effects of sleep deprivation similar to BAC levels:

Answer 32

• reduced speed
• less problem solving ability
• reduced concentration
• sensitive mood

Question 33

circadian rhythm sleep disorder:

Answer 33

a group of sleep disorders involving sleep disturbance primarily due to mismatches between their sleep and the desired sleep

Question 34

delayed sleep phase syndrome (DSPS):

Answer 34

a condition where the major sleep episode is delayed in relation to the desired time (shifts 2-3 hours)
SYMPTOMS: sleep-onset, insomnia, excessive sleepiness

Question 35

sleep onset insomnia:

Answer 35

difficulty falling asleep even when trying to sleep earlier

Question 36

adolescent sleep wake cycle due to:

Answer 36

hormonal changes

Question 37

advanced sleep phase disorder (ASPD):

Answer 37

earlier shift compared to desired sleep

Question 38

shift work disorder:

Answer 38

circ rhythm disorder caused as a result of working shifts scheduled during typical sleep times. (due to inconsistent exposure to light)

Question 39

bright light therapy (BLT):

Answer 39

involved in timed exposure of eyes to intense amounts of light which shifts to the desired sleep time

Question 40

sleep hygiene:

Answer 40

involves hygiene practices that tend to improve and maintain good sleep and full daytime alertness

Question 41

good practices for sleep hygiene:

Answer 41

avoid stimulating activity before bed, establish a regular sleep schedule, associate bed and bedroom with sleep

Question 42

zeitgerber:

Answer 42

important environmental cue the regulates the sleep-wake cycle. like clocks, eating times, medications

Question 43

light and sleep hygiene:

Answer 43

daylight keeps us awake bc circadian sleep wake cycle, and blue light stimulates there SCN to not produce melatonin

Question 44

temperature and sleep hygiene:

Answer 44

core body temp follows circadian rhythm, usually maintained at 18°C

Question 45

eat/drink patterns and sleep hygeine:

Answer 45

desirable to eat much before sleeping, align with the sleep wake cycle