Exam 2 Flashcards
Stages of Sleep
Alpha waves
Stages 1 & 2
Delta waves:
Stages 3 & 4
REM sleep
Alpha waves
Awake; low voltage, high frequency
Delta waves
High amplitude, low frequency
Stages 1 and 2
NonREM
Frequency slows, amplitude increases
Muscle activity, heart rate, and body temperature increase
Stages 3 and 4
MOST RESTORATIVE STAGE
Deep sleep
Deep, rhythmic breathing
REM Sleep
Awake-like EEG
Dreams, skeletal muscle paralysis
How much do we dream?
2 hours per night
How many cycles of sleep do we go through a night?
4 to 5 per night, lasting 90 to 110 each
How much sleep do we need?
Childhood: 14 to 17 hours
Adolescence: 8 to 10 hours
Adulthood: 7 to 9 hours
Brain Elasticity Theory
Sleep is correlated to changes in structure and organization of the brain
Restorative Theories
Sleep helps restore, repair, and rejuvenate
Adenosine Theory
Buildup of adenosine causes us to feel tired
Sleeping clears this buildup
Adaptive/Evolutionary Theory
Inactivity helps us survive by keeping us out of harm’s way while particularly vulnerable
Energy Conservation Theory
Sleep reduces energy demand and expenditure
Sleep deprivation consequences
Irritability, apathy, disinhibition
Flattened emotional responses
Major Depressive Disorder
Can’t multitask or concentrate
Increased blood pressure, diabetes, obesity
Reduced brain volume
Insomnia
Prevalence: 10-15% of all adults
Inability to fall or stay asleep
Doubling of mortality rate
Narcolepsy
Extreme tendency to fall asleep in relaxing surroundings
How to improve sleep?
Pharmatherapy (serious side effects)
Chronobiological (bright lights)
CBT
Stimulus control
Sleep hygiene and restriction
What is a stressor?
Any event that evokes a stress reaction
Four types of stress
Biochemical - release of hormones
Physiological - blood pressure
Cognitive - beliefs about the stressor
Behavioral - flight or fight
Sources of stress
Early life experiences
Chronic stressful conditions
Workplace stress
Characteristics of a stressor
Negative
Uncontrollable
Unpredictable
Ambiguous
Overload
Two types of cognitive reactions to stressors
Appraisals: what is going on?
Anticipations: anxiety
Mobilizing response
Flight, fight, or freeze
Affiliative response
Tend and befriend
General Adaptation Syndrome
Alarm: immediate reaction
Resistance: adaptation to the stressor
Exhaustion: breakdown of adaptation
Four pathways to illness
Physiology
Psychosocial resources
Use of health services
Health behaviors
Five components of PTSD
Stressor
Intrusion
Avoidance
Cognition and Mood
Arousal
Coping styles
Approach v. avoidance
Approach leads to better adjustment
Problem focused v. emotion focused
Emotion focused develops in early adolescence
Proactive v. reactive
Pain
Motivates us to protect
Prevalence of pain?
3o to 50 million Americans
80% of physician visits
$100 billion annually
7/10 average pain for chronic pain patients
Acute
Adaptive: triggers help seeking behavior
Chronic
Maladaptive: Lasts past normal, expected healing period
Associated with emotional distress
What are pain receptors called?
Nociceptors
Where are pain receptors located?
Free nerve endings in tissues throughout the body
What are the three types of pain?
Mechanical
Thermal
Chemical
Chemical
Environmental toxins, irritants
Mechanical
Excess pressure, incision, physical deformation
Thermal
Temperature exposure
A-delta fibers
Sharp pain
Myelinated
C-fibers
Dull, aching pain
Unmyelinated
What is the body’s natural pain suppression system?
Endogenous Opioid Peptides
Endorphins
Is measuring pain easy?
No, it is hard to measure and difficult to understand
Pain as input or output?
Output of the brain
Traditional view of pain
Passively perceived by the brain
Modern view of pain
Created by the brain
Biopsychosocial view of pain
Physical and psychological experience
Context it’s experienced in
Social component
Gate Control Theory
Perception of pain is somewhat under voluntary control
Harm and Pain
Not equal
Can be modulated by factors unrelated to harm
Body and Pain
Body can overreact
Mental Health and Pain
Depression can increase pain
Associated with anxiety and substance abuse
Placebo Effect
Therapeutic intent
Can occur even when the patient is aware
Situational Determinants to the Placebo Effect
Setting where administered
Shape, size, color, taste, quantity
Provider behavior
Patient characteristics
Communication
Social norms
What is nocebo?
Harmless substance with harmful effects
What classifies a chronic illness?
3 months or more
Can’t be prevented by vaccines
Can’t be cured by medication
Will not spontaneously recover
Prevalence of chronic illness
50% of the population
More than 33% of younger adults
80% of older adults
EVIDENCE: Brain Plasticity Theory
Sleep is crucial to brain development in infants
Children sleep 13-14 hours/night
EVIDENCE: Adenosine Theory
Caffeine blocks adenosine and keeps us alert
EVIDENCE: Restorative Theories
Animals deprived of sleep suffer in immune function and die within a few weeks
Restorative functions occur primarily during sleep
EVIDENCE: Evolutionary/Adaptive Theory
No evidence
EVIDENCE: Energy Conservation Theory
Metabolism is a lot slower during sleep
Benefits of Sleep
Weight control
Improved heart health
Reduce inflammation
Improved athletic performance
Improved muscle health
Improved sex drive
Improved mood
Improved self-efficacy, self-esteem
Improved cognitive functioning
Increased creativity
Increased productivity
Improved long-term mood (e.g., less depression/anxiety)
Components of CBT interventions for sleep
Sleep hygiene
Stimulus control
Sleep restrictions
Perceived Stress Scale measures
how people perceive nonspecific stressors
What are Holmes’ and Rahe’s 3 highest scoring events on their Inventory of Stressful Life Events?
Early life experiences
Chronic stress conditions
Workplace stress
WHat is important about coping strategies?
Use similar strategies as stress coping techniques
Use fewer active coping methods
Use more passive coping methods
WHY?
Many chronic illnesses are uncontrollable in nature
