Function of sleep

Question 1

What is a polysomogram

List the three types of polysomogram

Answer 1

measures sleep
Electro-encephalogram (EEG)
Electro-myogram (EMG)
Electro-oculogram (EOG)

Question 2

Describe the waves of different types of sleep

Answer 2

awake - alpha
- Alpha (smooth activity of 8-12 Hz)- drowsy
– Beta (irregular activity of 13-30 Hz)- awake and concentrating
– Theta (intermittent activity of 5-8 Hz)
– Sleep spindles (short bursts of 12-14 Hz)- disengaging from world
– K complexes (sudden sharp waveforms)
– Delta (regular, synchronous activity of 1-4 Hz)- really sleepy/relaxed

Question 3

What are stages 3 and 4 of sleep known as?

Answer 3

slow wave sleep- more delta waves

Question 4

What is REM

Answer 4

Low voltage, high frequency waves
Burst of synchronised activity
Rapid eye movements
increased HR
variable breathing
vivid dreams

Light sleep, easily woken

Question 5

What’s the typical duration of an adult’s sleep cycle?

What about children’s?

Answer 5

90 minutes

Less

Question 6

What is a subjective measure of sleep?

Answer 6

Sleep diary

Question 7

explain the
A) evolutionary theory of sleep
B) the restorative theory of sleep

Answer 7

A) all animals do it we must need to - inherited from ancestors
B) restores the brain, (shown by delta activity) (sleep dep disrupts cognitive functions)

Genes upregulated- synthesis and maintenance of cell membranes and myelin, immunity.—-not true

Question 8

What can sleep deprivation lead to

Answer 8

• increased sleep propensity- fall asleep faster, increase in sleep intensity/duration
• Decreased glucose metabolism in frontal lobe
• mood changes, mental health
• higher cog function disrupted- attention, STM, WM
• increase risky behaviours

Question 9

What are the benefits of sleep for memory

Answer 9

Better procedural and declarative memory
More benefits seen after longer sleep durations, even 6 minute naps
can improve procedural learning

Question 10

Define insomnia

Answer 10

Insufficient or inadequate sleep for three weeks or more
Most people underestimate time they sleep
Sleep during day
Slow to fall asleep/maintaining sleep

Question 11

Reasons for insomnia

Answer 11

Pain
Organic
Distress

Question 12

Name some non pharmacological treatments of insomnia

Answer 12

• progressive relaxation- progressively tensing and relaxing muscle groups
• cognitive therapies (helps prevent maladaptive thoughts)

Question 13

Ways to improve your sleep

Answer 13

• Avoid caffeine, alcohol, nicotine etc
• Turn your bedroom into a sleep inducing environment
• Establish a soothing pre-sleep routine
• Go to sleep when you are truly tired
• Don’t be a night time clock watcher
• Use light to your advantage
• Keep your internal clock set with a consistent sleep schedule
• Nap before 5pm or not at all
• Eat light evening meal not too late
• Balance fluid intake
• Exercise at least three hours before bedtime
• Persist with the above tips

Question 14

Dysfunctional Beliefs and Attitudes about Sleep Scale

Answer 14

• Need 8 hours sleep
• Have to catch up on sleep
• Consequences of insomnia on health