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Psychology U3/4 > Chapter 7: Importance of Sleep in Mental Wellbeing > Flashcards

Chapter 7: Importance of Sleep in Mental Wellbeing Flashcards

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1
Q

Sleep disturbance

A
  • Sleep related problem (disrupts the sleep-wake cycle)
  • Can be temporary, occasional or persistent
  • E.g. waking from sleep / abnormal behaviour during sleep
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2
Q

Sleep disorder

A
  • Persistent sleep disturbance that causes distress in everyday life during normal waking hours
  • Classified as either primary or secondary
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3
Q

Primary vs secondary sleep disorders

A
  • Primary – cannot be attributed to other conditions
    • E.g. regular awakenings due to insomnia (primary)
  • Secondary – results from other conditions
    • E.g. regular awakenings due to back pain or stress

NOTE: Conditions include mental health / medical problems, illicit drug use, etc.

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4
Q

Sleep deprivation

A
  • A state caused by inadequate quantity / quality of sleep, either voluntarily or involuntarily
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5
Q

Sleep quantity vs quality

Including subjective and objective measures

A
  • Quantity – amount of sleep
    • Obj: duration of the sleep episode
  • Quality – how well we feel we have slept
    • Sub: how rested / recovered the individual feels
    • Obj: no. interruptions / awakenings during episode
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6
Q

Partial vs total sleep deprivation

A
  • Partial – lower quantity / quality of sleep than normal
  • Total – no sleep at all over a short or long term period
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7
Q

Sleep debt

A
  • Accrued amount of sleep loss from insufficient sleep
  • = optimal sleep qty per night - total sleep qty per night
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8
Q

Physiological effects of sleep deprivation

A
  • Fatigue and lack of energy
  • Trembling hands and slurred speech
  • Drooping eyelids, staring and inability to focus eyes
  • Headaches and increased pain sensitivity
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9
Q

Psychological (affective, behavioural and cognitive) effects of sleep deprivation

A
  • Affective (emotional)
    • Amplified emotional responses / outbursts due to poor emotional regulation & increased reactivity
    • Easily irritated, short tempered and moody
    • Decreased empathy, impulse control and motivation
    • Misjudging other people’s emotions
  • Behavioural
    • Slower reaction times (↓ speed and accuracy)
    • Increased risk-taking behaviour & clumsiness
    • Sleep inertia, microsleeps, fatigue & restlessness
    • Poor concentration & ↓ awareness of environment
  • Cognitive
    • Reduced alertness & ability to stay focused on a task
    • Impaired attention span and learning
    • Impaired memory (encoding not retrieval)
    • More likely to think in irrational ways
    • Poor decision making and problem solving
    • More trouble w simple than complex tasks
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10
Q

Why are simple tasks more difficult to complete than complex tasks when partially sleep deprived?

A
  • Simple tasks generally do not require a lot of attention
  • When partially sleep deprived, attention is already impaired
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11
Q

Effects of full sleep deprivation

A
  • Detrimental (physical & psychological) effects on body
  • Can lead to sleep dep psychosis, resulting in depersonalisation (loss of identity) and difficulty coping
  • Hallucinations, depression, anxiety & obesity
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12
Q

Sleep inertia

‘State of grogginess’

A
  • Temporary period of reduced alertness & performance impairment that occurs immediately after awakening
  • Common after a poor night’s sleep, if abruptly awakened or if sleep quantity / quality is insufficient
  • Individual typically feels groggy, partly awake & disoriented
  • Strongest at wake time (decays rapidly thereafter)
  • Motor and cognitive function (e.g. reaction time) can slow
  • Worse effects when awakened during N3 than N1 / N2
  • Can be experienced after a short nap
  • Tends to last longer for sleep deprived individuals
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13
Q

Is a person asleep or awake when experiencing inertia?

A
  • Sleep inertia is a sleep-to-wake transition effect
  • The individual is considered to be waking, partly awake or awake until it dissipates and the person is fully alert
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14
Q

Microsleep

A
  • Very short period (e.g. seconds) of involuntary sleep
  • Usually involuntary and unintended
  • Common when sleep deprived and experiencing fatigue, excessive sleepiness or a low level of alertness
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15
Q

Is a microsleep a mini version of a major sleep episode?

A
  • It is a true sleep state and sleep episode
  • But it is not a mini vers of a major sleep ep (major ep = ultradian rythym that comprises NREM / REM periods)
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16
Q

Factors that influence recovery from partial sleep deprivation

A
  • Amount of total sleep loss or accrued sleep debt
  • Nature of the sleep loss
  • When and why sleep loss occurred
  • Personal characteristics of the individual involved

NOTE: The effects of sleep dep can be reversed with one night of uninterrupted sleep.

17
Q

REM rebound

A
  • Occurs when deprived of REM sleep specifically
  • Typical proportion of REM to NREM may shift
  • Dream intensity tends to increase
18
Q

Blood alcohol concentration (BAC)

A
  • Measure of alcohol in body (g of alc/100 mL of blood)
  • High BAC results in an induced ASC
  • 17hr sleep dep = 0.05% BAC, 24hr sleep dep = 0.10% BAC
19
Q

Circadian rhythm sleep disorders

E.g. DSPS, ASPD and shift work disorder

A
  • Sleep disturbance due to mismatch between sleep-wake pattern & pattern that is desired / required
  • Potential causes include …
    • Natural change in biol systems regulating the SWC
    • Mismatch between SWC & day-night cycle
    • Mismatch between SWC & school / work schedule
20
Q

Delayed Sleep Phase Syndrome (DSPS)

A
  • Major sleep ep occurs later than desired / convential
  • Circadian rythym delayed 2+ hrs despite external cues
  • Causes – lifestyle, poor sleep habits, adolescence & jetlag
  • Effects – sleep-onset insomnia, excessive sleepiness and difficulty awakening at the desired or necessary time

NOTE: DSPS tends to be resistant to many treatment methods.

21
Q

Why is DSPS more common in adolescence?

A
  • Melatonin release is commonly delayed by up to 2 hrs
  • Also blue light exp, homework & after school activities
22
Q

Advanced Sleep Phase Disorder (ASPD)

A
  • Mjr sleep ep occurs earlier than desired / conventional
  • Compared to DSPS, those w ASPD are more able to carry on w responsibilities (e.g. school) as it better fits into the societal SWC
  • Causes – lifestyle, genetics, old age and jetlag
  • Effects – sleep deprivation and daytime sleepiness

NOTE: As is with DSPS, ASPD does not necessarily change one’s quantity or quality of sleep (relative to their age).

23
Q

Shift work disorder

A
  • Occurs when work shifts are constantly scheduled during usual sleep periods; shift overlaps w all / part of sleep period
  • Requires adjustment of sleep-wake times to work times
  • Effects – total sleep time ↓, insomnia when trying to sleep and excessive sleepiness when required to be awake / alert

NOTE: Shift work that moves forward in time from previous shifts is more ideal as it works with our natural lengthened circadian rhythm.

24
Q

Rotating shift work vs fixed shift work

A
  • Rotating schedules (those that change too frequently) are associated w more sleep disturbances than longer schedules
  • Longer schedules enable people to adapt by giving the body ↑ time to reset its SWC and sync w the external environment
25
Q

Bright light therapy

Treatment for circadian rhythm sleep disorders

A
  • Timed exposure of eyes to safe amounts of bright light w/ the aim of shifting the SWC to a desired / convential time
  • Light used is either natural (sunlight) or artificial (light box)
  • E.g. evening exposure can stimulate wakefulness for those w ASPD, helping to reset their natural body clock
26
Q

Factors that affect the effectiveness of bright light therapy

A
  • Intensity (should ↑ over time to avoid head aches)
  • Used at the appropriate time
  • Used for the right amount of time
  • Safe exposure (should not look directly at the light)
27
Q

Sleep hygiene

Sleep habits

A
  • Practices that promote 👍 sleep & daytime alertness
  • Establish a relaxing sleep schedule & bedtime routine
  • Associate your bed / bedroom with sleep
  • Avoid stimulating activities (e.g. vigorous exercise) before bed
  • Get up when unable to sleep & avoid naps during the day
  • Avoid stimulants (e.g. caffeine) & food before bed
  • Exercise during the day
  • Improve your sleeping environment
  • Ensure adequate exposure to natural light
28
Q

Zeitgebers

‘Time giver’

A
  • Environmental time cues
  • E.g. light, temperature and eating / drinking patterns
  • Used by the SCN to align circadian rhythms w day-night cycle of external environment (circa rhythm is entrained)
  • Can be used to improve sleep-wake patterns & 🧠 wellbeing
29
Q

Entrainment

A
  • Process of adjusting / resetting a biological rhythm to align with external cues or an environmental cycle
30
Q

Light

Zeitgebers

A
  • Daylight (natural) or blue light (natural / artifical)
    • Natural – sunlight (allows SCN to reset every 24 hours)
    • Artificial – LED lights and electronic devices (e.g. TVs)
  • Sleeping w light affects NREM-REM sleep (↓ sleep quality)
  • Morning exposure – ↑ wakefulness, ↓ daytime sleepiness and improves mood / memory / alertness
  • Evening exp – delays melatonin production, extends sleep onset, ↓ total sleep time, ↑ awakenings and can strain eyes

NOTE: Light is the zeitgeber with the strongest influence on the SWC.

31
Q

Temperature

Zeitgebers

A
  • Body temp control & sleep are closely connected
  • Sleep is most likely to occur when core body temp ↓
  • A cool room promotes sleep onset and sleep quality
  • Around 17° to 18°
32
Q

Eating and drinking patterns

Zeitgebers

A
  • Type, timing and amount of food / drink consumption
  • Inconsistencies in these patterns can disrupt the SWC
  • Eating just before sleep = disruptive (body still digesting)
  • Caffeine stimulates the CNS which can delay sleep onset
  • Alcohol can induce drowsiness and sleep onset but can affect sleep duration and quality
  • Should be consistently changed to suit the desired SWC
33
Q

Insomnia vs sleepwalking

A
  • Insomnia affects sleep quantity, sleepwalking affects quality
  • Insomnia is conscious, sleepwalking occurs unconsciously
34
Q

Stages of sleep during which sleepwalking typically occurs and its impact on daytime functioning

A
  • NREM 3 and 4 which is involved in the in repair of the body and the regeneration of cells
  • N3/4 sleepwalking is likely to result in daytime fatigue
35
Q

Measures of affective functioning due to sleep deprivation and the likely results

A
  • Self-report
    • Sleep deprived individuals will rate themselves higher on irritability than those who are not sleep-deprived
  • Interview
    • Sleep deprived individuals will show amplified emotions

Psychology U3/4 (11 decks)

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