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PSYCHOLOGY: AOS 4 > EFFECTS OF SLEEP DISTURBANCES AND POSSIBLE TREATMENTS > Flashcards

EFFECTS OF SLEEP DISTURBANCES AND POSSIBLE TREATMENTS Flashcards

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1
Q

EFFECTS OF SLEEP DISTURBANCES AND POSSIBLE TREATMENTS: Partial sleep deprivation on a person’s affective (amplified emotional responses), behavioral and cognitive functioning

  • Affective changes due to acute sleep
A

INCREASE IN NEGATIVE EMOTIONS

INABILITY TO COPE WITH STRESS

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2
Q

EFFECTS OF SLEEP DISTURBANCES AND POSSIBLE TREATMENTS: Partial sleep deprivation on a person’s affective (amplified emotional responses), behavioral and cognitive functioning

  • Behavioural changes due to acute sleep
A

DIFFICULTY COMPLETING ROUTINE TASKS

INCREASE IN RISK TAKING BEHAVIOUR

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3
Q

EFFECTS OF SLEEP DISTURBANCES AND POSSIBLE TREATMENTS: Partial sleep deprivation on a person’s affective (amplified emotional responses), behavioral and cognitive functioning

  • Cognitive changes due to acute sleep
A

POOR DECISION MAKING

REDUCED SPATIAL AWARENESS

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4
Q

EFFECTS OF SLEEP DISTURBANCES AND POSSIBLE TREATMENTS: Partial sleep deprivation on a person’s affective (amplified emotional responses), behavioral and cognitive functioning

  • Physical functioning
A

INCREASED SENSITIVITY TO PAIN

SLOWED REFLEXES

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5
Q

EFFECTS OF CHRONIC PARTIAL SLEEP DEPRIVATION

A
  • Prolonged sleep deprivation (chronic sleep deprivation) may be more dangerous and difficult to overcome

EFFECTS

  • Depression
  • Heart disease
  • Diabetes
  • Obesity
  • Anxiety disorder
  • Some forms of cancer
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6
Q

SLEEP RECOVERY PATTERNS

  • Sleep diet
  • Sleep Rebound (REM rebound)
  • Microsleeps
A

SLEEP DEBT
- The accumulated amount of sleep loss (when sleep is missed)

SLEEP REBOUND

  • When a person is deprived of REM sleep
  • A person will spend more time and have better quality of REM sleep the following night after being deprived of REM sleep

MICROSLEEPS

  • A brief involuntary period of sleep
  • Lasts between 3-15 seconds
  • people are usually unaware of microsleeps
  • Usually begin after 4 nights without sleep
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7
Q

CHANGES TO A PERSON’S SLEEP WAKE CYCLE

  • Circadian rhythm: a biological process that roughly follows a 24 hour cycle
  • Circadian phase disorders
A
  • Circadian rhythms can be affected by the environment
  • Sleep wake cycle = affected by natural light (day and night)
  • Occur = disruptions to a person’s circadian rhythm
  • causes them to operate OUT of alignment with their external environment
  • CAUSED: intrinsic and extrinsic factors
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8
Q

CIRCADIAN PHASE DISORDERS

  • Intrinsic
  • Extrinsic
A

Intrinsic

  • Caused by the human body itself.
  • e.g: Medical conditions or age related natural shifts

Extrinsic

  • cause by environmental or external behavioural factors
  • e.g: Shift work, jet lag
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9
Q

CHANGES TO A PERSON’S SLEEP WAKE CYCLE

  • Adolescence (Intrinsic)
A
  • During adolescence = hormones shift the internal body clock FORWARD about 1-2 hours = SLEEP WAKE CYLE SHIFT or SLEEP PHASE DELAY
  • Delayed release of melatonin
  • This shift means that there is a biological need to sleep 1-2 hours longer
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10
Q

CHANGES TO A PERSON’S SLEEP WAKE CYCLE

  • Psychological and social pressures on sleep during ADOLESCENCE
A
  • Adolescents often choose to go to bed LATER than in childhood because = need for independence, social, academic and word related demands
  • Sleep for some is a low priority
    = Result in erratic sleep habits
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11
Q

CHANGES TO A PERSON’S SLEEP WAKE CYCLE

  • Shift work (extrinsic)
A
  • Hours of paid employment outside of normal waking day
  • Night shifts (nurses or doctors)
  • Early morning shifts (baker)
  • Shift workers must adjust / override their body’s natural rhythm (cortisol and melatonin)
  • Takes about 10 DAYS for the body to adapt
  • Quantity and quality of sleep is affected (May experience fragmented sleep). Shifts can also result in partial sleep deprivation
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12
Q

CHANGES TO A PERSON’S SLEEP WAKE CYCLE

  • Jet lag (extrinsic)
  • SYMPTOMS
  • Disturbed sleep
  • Daytime fatigue
  • Difficulty concentrating or functioning
  • Stomach problems or constipation
  • Mood changes
A
  • Also known as time zone change syndrome
  • Also known as desynchronizes
  • Occurs = people travel rapidly from east to west, or west to east in an aircraft
  • Jet lag is a PHYSIOLOGICAL condition that affects our body’s circadian rhythms = a circadian rhythm disorder.
  • Sleep wake cycle / hormone regulation = out of sync
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13
Q

DYSSOMINAS

A
  • Disorders of sleep or wakefulness
  • Produce either excessive sleepiness or difficulty in initiating or maintaining sleep
  • Inability to regulate sleep-wake cycles
  • e.g. Sleep onset insomnia
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14
Q

DYSSOMINAS: SLEEP-ONSET INSOMNIA

  • Causes: Acute
  • Significant life stress (e.g. job loss / death of a loved one)
  • illness
  • Cause: Chronic
  • Depression and/or anxiety
  • Chronic stress
  • Pain or discomfort at night
  • Symptoms
  • Mood swings
  • Irritability
  • Constantly tired
  • Feeling depressed
  • Anxious
A

INSOMNIA = the inability to sleep adequately regardless of opportunity to do so

  • The most common sleep disorder (13-33%) of the population
  • Diagnosis = permit for at least 1 month
  • Diagnosis = considered chronic if it persists for more than 6 months

SLEEP-ONSET INSOMNIA
- Inability to fall asleep at the beginning of the night when the normal sleep onset would begin.

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15
Q

PARASOMINAS

A
  • Clinical disorders
  • Consist of mainly of INAPPROPRIATE physical behaviors that intrude predominantly during sleep
  • e.g. Sleep walking
  • e.g. Nightmares
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16
Q

PARASOMINAS: SLEEP WALKING (SOMNAMBULISM)

  • Causes
  • Sleep deprivation
  • Stress
  • Sleep schedule disruptions
  • Symptoms
  • Sleep talking
  • Sleep walking
  • Little or no memory of the event
  • Screaming (sleepwalking occurs in conjunction with sleep terrors)
A
  • A behaviour disorder that originates during sleep
  • Results in waking or performing complex behaviors while asleep
  • Sleep walker = remains in deep sleep - he/she may be difficult to awaken and will probably not remember the sleepwalking incident
17
Q

INTERVENTIONS TO TREAT SLEEP DISORDERS

* CBT (Cognitive Behavioral therapy)

A
  • Aims to help a person identify and challenge unhelpful thoughts
  • Learn practical self-help strategies
  • Designed to being about positive and immediate changes in the person’s quality of life
  • Show: how their thinking affects their mood and TEACH them how to think in a. less negative way about life
18
Q

INTERVENTIONS TO TREAT SLEEP DISORDERS

  • CBT-I (Cognitive Behavioral therapy for Insomnia)
  • Detailed sleep diary
A
  • An effective treatment for chronic sleep problems
  • Identify and replace thoughts and behaviors that cause or worsen sleep problems with habits that promote sound sleep
  • Helps a person overcome the UNDERLYING causes of your sleep problems

HOW DOES IT HELP:

  • teaches the person to recognize and change beliefs that affect your ability to sleep
  • Help control or eliminate negative thoughts and worries that keep you awake
  • Behaviours - helps develop good sleep habits and AVOID behaviors that keep you from sleeping well
19
Q

INTERVENTIONS TO TREAT SLEEP DISORDERS

  • CBT-I (Cognitive Behavioral therapy for Insomnia) TECHNIQUES
  • Sleep environment improvement
  • Remaining passively awake
  • Biofeedback
A

SLEEP ENVIRONMENT IMPROVEMENT

  • Create a comfortable sleep environment
  • e.g. Keeping your bedroom quiet, dark and cool
  • e.g. Not having a TV in the bedroom
  • e.g. Hiding the clock from view

REMAINING PASSIVELY AWAKE

  • Also known as paradoxical intention
  • Avoiding any effort to fall asleep
  • Letting go of worries (that prevent you from falling asleep) can help you relax and make it easier to fall asleep

BIOFEEDBACK

  • To observe biological signs such as heart rate and muscle tension
  • Record your daily patterns. This can help identity patterns that affect sleep
20
Q

BRIGHT LIGHT THERAPY (with reference to CIRCADIAN PHASE DISORDERS)

  • What is light therapy?
  • Why is light therapy used?
  • Why is artificial light used?
A
  • Light therapy = phototherapy
  • Treatment that consists of exposure to artificial light
  • Artificial light = intended to stimulate sunlight
  • Artificial light = used in a controlled environment at set times
  • Used to treat a number of circadian rhythm disorders (e.g. jet lag, shift work fatigue)
21
Q

BRIGHT LIGHT THERAPY (with reference to CIRCADIAN PHASE DISORDERS)

  • Why is light therapy used?
  • Why is artificial light used?
A
  • Used to EXPOSE your eyes to intense but safe amounts of light for a specific and regular amount of time
  • Artificial light = Used to affect the body clock in the same way that sunlight does
22
Q

BRIGHT LIGHT THERAPY (with reference to CIRCADIAN PHASE DISORDERS)

  • Light therapy
A
  • Requires high intensity light (approx. 10,000 lux)

- Last about 30 minutes but can last 15 minutes-2 hours

23
Q

BRIGHT LIGHT THERAPY
* Steps

1 - Directions
2 - Before
3 - During 
4 - After
5 - At home
A

1) position the light box approx. 30-60 cm from your face. Offset the light box to a 30-45 degree angle, like sunlight coming in a window
2) Before shift: 15-30 minutes at the start of the day
3) During shift: 15-30 minutes during he first half of your shift (energy boost)
4) After shift: Use sunglasses to avoid sun exposure on your way home. Do not use the light box and darken your room as much as possible
5) At home: Avoid exposure to any light before you go to sleep. (This includes: TV and computer monitors). OPTIONAL: wear an eye mask to block 100% of the light

PSYCHOLOGY: AOS 4 (10 decks)

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