Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

PSYC 208 > Lecture 4-6 > Flashcards

Lecture 4-6 Flashcards

1
Q

What is the restorative theory of sleep?

A
  • rest, recuperation
  • repair effects of daily wear & tear
  • physiological processes restored
  • growth hormone released from pituitary: increased cellular division & RNA synthesis
  • REM: protein synthesis, increases after learning
  • N3 taxed in learning
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What is the memory consolidation & learning theory of sleep?

A
  • consolidation & facilitation of long-term memory
  • brain rehearses newly learned info in N3
  1. declarative/explicit memory = N3 needed
  2. nondeclarative/implicit memory = REM needed
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What is declarative/explicit memory?

A
  • conscious recall

- semantic (concepts, facts, landmarks) + episodic (experiences, events)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What is nondeclarative/implicit memory?

A
  • unconscious recall

- procedures, how to’s, motor skills, habits (throwing a ball, learn to drive, recognise faces)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What is the adaptive, survival theory of sleep?

A

Sleep patterns due to:

  • predator or prey
  • when can see optimally
  • caloric use:
  • sleep = less calories, less food
  • awake when food most available
  • environment:
  • prevent drowning, sinking, danger
  • cerebral hemispheres “take turns”
  • move to warmth/cold
  • safe, preferred sleeping location
  • integrated into annual cycles: hibernation, reproduction
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What is the energy conservation theory of sleep?

A

small animals: high metabolic rate - sleep longer with shorter NREM-REM cycles

larger animals: slower metabolic rate - sleep less, longer NREM-REM cycles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What is sleep like in mammals, birds, reptiles, amphibians, fish & invertebrates?

A
  • > 90 species of mammals studied
  • closer to humans = more similarities
  • all reptiles and birds exhibit N3 & REM but species dependent
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What is a sleep feature in birds?

A

less REM than mammals, except predator birds

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What is a sleep feature in owls, moles & opossums?

A

no eye movements

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What is a sleep feature in dogs, wolves, rabbits & birds?

A

not complete REM paralysis, much eye movements

- phasic eye movement

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What is a sleep feature in reptiles, tortoises & turtles?

A

high amplitude spikes during sleep

- is it sleep or cold blooded torpor (physical & mental inactivity)?

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What is sleep like in sea dwelling or migratory animals?

A
  • cannot “settle” to sleep, surface breathing, flying long distances
  • bottlenose dolphins, porpoises, pigeons, mallard ducks
  • asynchronous brain sleeping
  • large sea mammals: hold breath and sleep for 30mins, wake to surface & return down
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What is asynchronous brain sleeping?

A
  • one cerebral hemisphere at at a time

- half-brain in N2-N3, while other awake with opp. eye open; one hour each side

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What is sleep like in bears, caterpillars & frogs?

A

hibernation:

  • extreme lowering of body temp, metabolic rate, respiration, with short periodic bouts of rise over several weeks
  • no/little recordable EEG

hibernation complete:
- sleep for extended period with increase in N3

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What is sleep like in fruit fly, marine snail, scorpions, cockroaches & jellyfish?

A

quiescence & activity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What is sleep like in infants?

A
  • newborn brain immature to produce adult EEG wave patterns
  • AS, QS, IS
  • healthy newborn: 16-18hrs, >50% in AS
  • late term or premature: >75-80% in AS
  • enter AS right after falling asleep
  • distribution of sleep-wake numerous in nychthemeron
  • QS & AS alternate in 50min cycles, increasing in time till 5mths old
  • AS = REM at 3mths; QS = N3 at 6mths
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What is active sleep (AS)?

A

low-voltage, irregular EEG, eye movements, low-high EMG, no motor paralysis; first smile

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What is quiet sleep (QS)?

A

EEG similar to adult N3, no eye movement, mid-lower EMG, absence of body movements

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What is intermediate sleep (IS)?

A

mixture of quiet and active

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What is a nychthemeron?

A

period of 24 consecutive hours

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What is sleep like in early childhood?

A
  • 2-3mths: able to sleep thru night, w/ daytime naps
  • 3mths: 40-50% in REM
  • 5mths: at least 50% of infants sleep when parents sleep
  • 8mths: 33% in REM, sleep 13-14hrs
  • between 1-2 years: REM stabilizes at 25%, same as young adult
  • 3-5 yrs: sleep 10-13 hrs & daytime napping ceases
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What is the theory for early childhood sleep?

A

REM important to neural/nervous system maturation; needs stimulation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

What is sleep like in children?

A
  • NREM-REM cycle: 60mins
  • enter N3 quickly, stay for 1hr, then arousal-sleep EEG, skip first REM
  • position changes
  • first REM 10-20mins, w/ subsequent periods 20-25mins
  • by 10yrs: cycles resemble adults, but sleep 10hrs
  • pre-teen (12-13yrs): fall asleep quickly, v. deep N3, v. difficult to wake
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

What is sleep like in adolescence?

A
  • need 9+hrs per nycthemeron
  • obtain 6-8hrs (+ sleep in, weekends): signs of sleep debt & deprivation
  • 25% in REM
  • circadian phase delay to later sleep hours
  • vs. school times & learning expectations
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

What is sleep like in adults?

A
  • fatal familial insomnia, death in 12-18mths
  • average 7hrs, standard deviation of 1 hr
  • 2/3 of population: 6.5-8.5hrs
  • 16% of pop. 8.5+hrs, 16% of pop. <6.5 hrs
  • minority: sleep <5 hrs regularly & healthy
  • growing concern: ppl sleeping less
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

What is fatal familial insomnia?

A

prolonged sleep deprivation, inherited/passed down thru genes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

What is sleep like in older adults?

A
  • sleepier in day, less impact of sleep debt/deprivation
  • difficult sleep onset, sleep less at night & fragmented, but naps
  • sleepy in evening, awake in morning
  • 48-50yrs: 4-6 hrs, N3 decline
  • 50-60yrs: N3 diminish, 5-10% of sleep
  • 85-90yrs: N3 disappears
  • Alzheimer’s
  • REM: some decrease, but maintained into extreme old age
  • more REM earlier in night, more N1 sleep
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

What is Alzheimer’s?

A

marked reduction in N3

  • theory: deterioration/less growth requirements of brain cells, cognitive abilities
    • study results: long term sleep debt could cause Alzheimer’s
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

What are the differences between sleep in women & men?

A

women:

  • go to bed earlier, fall asleep sooner, sleep longer
  • more awakenings & time awake in each cycle
  • “aging-related sleep changes”: 10 yrs later, 2x sleep spindles, slower N3 decline
  • older women: longer to fall asleep, poorer quality & nap more
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

What are factors that affect women’s sleep?

A
  • menstrual cycle: natural cyclic progesterone increases sleepiness & speeds sleep onset, estrogen increases REM length
  • oral contraceptives: increase melatonin levels & body temp, shift into REM quicker
  • menstruation: bloating & pain interrupts sleep
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

What is sleep like during pregnancy?

A
  • metabolic changes, discomfort
  • 1st trimester: increased sleepiness, disturbed sleep, blood volume doubles
  • 2nd trimester: “grace period”
  • 3rd trimester: more & longer awakenings; N3 declines approaching absence
  • following birth: recovery from delivery, irregular sleep schedule, breastfeeding, postpartum depression
  • 6mths to 1yr to recover most aspects of sleep, sleep efficiency remains low & number of awakenings high into childhood
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

What is sleep like during menopause?

A
  • production of progesterone & estrogen decline, cease
  • 40-75% of women complain of sleep issues
  • hot flashes: 1.5-5yrs typical = brief arousals, >100 awakenings
  • insomnia & sleep-disordered breathing
  • hormone replacement therapy: help w/ some symptoms/sleep time, increase sleep quality
  • lasts few years
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

What is phase shifting?

A

phase advancing/delaying

  • advancing: shift biological clock forward to earlier time
  • delaying: shift biological clock back to later time
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

What are sleep hour preferences?

A
  1. Morning Type (MT)
  2. Evening Type (ET)
  3. Neither Type (NT)
  • genetic disposition, developmental/established habits
    • teens become ET, gradually NT, MT characteristics seen by middle age
  • questionnaire (Horne and Ostberg): time of day you rise, prefer to rise, feel your best, had to sleep at different times
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

What are the characteristics of MT?

A
  • fall asleep more easily, better moods
  • wake more during sleep
  • more women tend to be MTs than men
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

What are the characteristics of ET?

A
  • feel more alert & perform better later in day/night
  • irregular bedtime habits: higher propensity for insomnia
  • experience less jet-lag
  • tolerate shift work better
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

What is the biological clock - circadian rhythm?

A
  • “clock-dependent alerting”
  • clock genes: Period (per), Timeless (Tim), circadian locomotor output cycles kaput (CLOCK)
    • variability influences differences in circadian rhythms
    • thousands of genes expressed at once in most tissues & organs regulate cellular function
  • vs. stimulation alerting: transitory, once removed will fall asleep
  • one peak/strong alerting mid-morning & one mid-late afternoon
  • biological clock ensures small sleep debt cannot overwhelm us
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

What is clock-dependent alerting?

A

physiological process that maintains & consolidates daytime wakefulness

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
39
Q

What is hypocretin/orexin?

A

neuropeptide that regulates arousal, helps sustain alertness

- narcolepsy = orexin deficiency

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
40
Q

What is sleep homeostasis?

A
  • sleep time reduced, tendency to fall asleep when awake increases
  • “extra” sleep obtained, tendency to fall asleep while awake decreases
  • ability to stay awake influenced by interaction of clock-dependent alerting & homeostatic sleep drive
  • best sleep: timing of biological clock & wake-sleep schedule in synchrony
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
41
Q

What is sleep need?

A

“individual requirement of nightly amount of sleep that results in consistent optimal daytime alertness”

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
42
Q

What is sleep tendency?

A

strength of inclination/impulse to fall asleep

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
43
Q

What is sleep latency?

A

time it takes from bedtime to sleep onset (MSLT)

increase/strong sleep tendency = short/decreased sleep latency

greater accumulated sleep loss = stronger sleep tendency

44
Q

What is the Multiple Sleep Latency Test (MSLT)?

A
  • objective test to measure strength of daytime sleep tendency
  • average time to fall asleep during day, if trying to do so in calm, quiet, monotonous environment, w/ no other distractions or disturbances
  • 5 measurements: 9, 11am, 1, 3, 5pm
  • each nap opportunity: 20 mins
  • measure over 7-8 days:
  • no substantial change = sleep obtained is amount needed
  • daily mins increases = amount of sleep obtained increasing, closer to sleep need
  • daily mins decreases = need more sleep than obtaining
45
Q

What is the Maintenance of Wakefulness Test (MWT)?

A
  • average time to sleep, if resisting sleep
  • reclined in calm, quiet, monotonous, dark room
  • 20-40mins, in 2hr intervals
  • used by transportation as measure of post surgical/CPAP use
46
Q

What are the consequences of habitual sleep deprivation? (p, acmecp, u)

A

progressive decline in:

- alertness & ability to maintain focus & attention
- cognitive performance
- mood
- energy & motivation
- control, coordination & impulsiveness
- pain - underlying variable: strength of tendency of brain to sleep
47
Q

What is the biological clock?

A

consists of controls & timing mechanisms that maintain daily 24hr oscillations
- interaction based on transcription-translation feedback loops of “clock genes” & their protein products

48
Q

What is the opponent process model?

A

interaction of sleep homeostasis & clock-dependent alerting to produce sleep/wakefulness cycle

  • correct timing of clock-dependent alerting
  • avoiding accumulation of overly large sleep debt
49
Q

What are the principles of optimal alertness?

A
  • not the result of absent/v. low sleep debt, requires stimulation from clock/external sensory input or both
  • napping at onset of midday dip in daytime alertness
50
Q

What is sleepiness?

A
  • 3 levels of alertness:
    1. energetic, motivated, active, peak alertness
    2. tired, lethargic, unmotivated
    3. drowsy, sleepy
  • pleasant or unpleasant: if permitted to sleep & where
  • difficulty communicating sleepiness: children under 9 yrs old + stigma w/ terms
  • can’t judge arousal states well
  • underestimate daily & long term impact of sleepiness
51
Q

What is sleep debt?

A

accumulated amount of sleep lost than daily need

larger debt:

  • stronger drive & tendency, short latency
  • cognitive impairment, affective impact
  • carry large debt: cannot obtain full “payback”
    • obtain as much as possible one night
    • continue to increase sleep subsequent nights or nap
52
Q

What is the twilight zone of sleepiness?

A
  • more than 50+ hrs sleep deprivation

- MSLT scores: 5 mins or less

53
Q

What is the history of sleep deprivation?

A

Patrick & Gilbert (1896): 90 hrs
- lowered temp, slowed reaction time, memory + sensory decline

Randy Gardner (1965): 17 yr old, Guiness World Record 260 hrs

  • fluctuating symptoms: blurred vision, memory decline, irritability, hallucinations, unable to sleep
  • 4th day: EEG altered, “no longer awake”
  • after: no adverse effects
54
Q

What are findings from animal studies on sleep deprivation?

A

Rechtschaffen (1980’s) rat on rotating table, above water

  • stop grooming, skin lesions
  • lose weight despite increase in food intake, body temp declines, reduced thyroxin levels, large cortisol release
  • lymph nodes fill with bacteria from intestine, immune system dysfunction, die within 2-3 weeks
55
Q

What are factors that lead to sleep deprivation?

A
  • use of screens
  • “caffeine culture”: 8-14hrs to excretion
  • “fit more in, get it done culture”, 24-hr availability, expectations of immediacy
  • work schedules/type
  • social events timing, priorities
  • stress
  • external stimuli
56
Q

What are the physiological effects of sleep deprivation? (1)

A
  • yawning
  • slow eyelid closure, itchy eyes
  • heart palpitations
  • head drop w/ startle response
  • tremors, muscle aches
  • increased tendon reflexes & muscle spasm
  • body temperature drop
  • increased sensitivity to pain
57
Q

What are the physiological effects of sleep deprivation? (2)

A
  • decreased resistance to infection:
    • decline in immune system
    • natural killer cells unable to fight entering antigens & existing bacteria/viruses
  • partial/total loss of effect of recent vaccinations
  • growth hormone reduced
  • longer recovery after exercise
  • increase in cortisol release
58
Q

What are the physiological effects of sleep deprivation? (3)

A
  • decrease in leptin, increase in ghrelin & insulin secretion = more fat storage
  • chronic sleep dep: high blood pressure, diabetes, obesity
  • brain: more/varied brain regions “help out” in complex tasks
  • caffeine helps arousal of brain, but functions dependent on prefrontal cortex remain impaired
  • micro-sleeping
  • REM rebound: REM pressure, takes longer than N3 rebound
59
Q

What is micro-sleeping?

A

brief NREM sleep, complete inattention but denial of sleeping

60
Q

What is REM rebound?

A

higher REM % when return to sleep

- antidepressants eliminate REM w/o effects

61
Q

What is REM pressure?

A

pressure for REM to rebound as fast as possible, missing REM stage

62
Q

What are the psychological effects of sleep deprivation? (1)

A
  • psychomotor, cognitive & perceptual effects
  • loss of alertness, reaction time
  • lapse in concentration
  • impaired ability on complex tasks
  • innovation, creativity & flexibility decreases
  • simple, well-practiced, externally motivated, less than 10 min less effected
  • decrease in ST memory
  • loss of verbal fluency
63
Q

What are the psychological effects of sleep deprivation? (2)

A
  • hesitancy in decision making/errors of inattention
  • mistakes more frequent: if competing distractions & sorting involved
  • inability to plan ahead
  • risk taking behaviour, impulsivity increases
  • increase chance of injury
  • pessimism, impatience, irritability, anger, controlling negative mood, more susceptible to arguments
64
Q

What are the psychological effects of sleep deprivation? (3)

A
  • inappropriate behaviours, emotional outbursts
  • unable to judge space/volume
  • role clarity declines, personal focus increases
  • unable to be empathetic
  • more susceptible to suggestions
  • disorientation, confusion
  • mistrustful, paranoia, hallucinations
65
Q

What are ways to stay awake during sleep deprivation?

A
  • masking: extraneous influences override sleep propensity, temporary
  • alcohol worsens sleepiness
  • splashing cold water, fast moving air, loud music, dance around: temporarily reduce effects
  • caffeine followed by nap can assist for up to 3 hrs
66
Q

What are the societal effects of sleep deprivation? (1)

A
  • sport performance: “home turf advantage” & speed, shot accuracy decreased
  • parental information on sleep training & consequences of sleep deprivation limited
  • school aged children misdiagnosed w/ behaviour disorders
  • university students: depart for vacation
  • misdiagnoses, medical errors
  • severe, fatal motor vehicle injuries
67
Q

What are the societal effects of sleep deprivation? (2)

A
  • driving after 24hr sleep deprivation = 0.10 blood alcohol level (legally drunk)
  • firefighters, police, military personnel
  • physicians, nurses, paramedics, anesthesiologists, medivac
  • taxi drivers, bus drivers, air traffic control & air mechanics
  • emergency utility workers
  • oil tankers, nuclear reactor management
68
Q

What are things we can do to prevent sleep deprivation?

A
  • close gap b/w medical scientific sleep knowledge & application: prevent deleterious effects/large catastrophes
  • respect sleep, take responsibility for healthy sleep, restructure priorities, learn to manage it
  • if sleep educated: talk w/ family & friends
  • sleep specialists provide education for all levels
  • reach leaders in academia, government + health and safety industries
69
Q

What are consequences of sleep debt?

A
  • impairs: mood, sense of well-being, energy, intellectual function, performance & attentiveness
  • affects classroom behaviour & mood in children
  • associated w/ suicide ideation & suicidal behaviour
  • imbalances in brain regions w/ sleep disturbances associated w/ risk-taking behaviour
70
Q

What is the optimal sleep/wake schedule?

A
  1. sleep debt reduced to as low as possible

2. maintain bedtime schedule that fulfills sleep requirement

71
Q

What is full alertness?

A

absence of sleepiness and/or tiredness & optimisation of energy, motivation & intellectual capacity

72
Q

What is the Stanford Sleepiness Scale (SSS)?

A
  • measures subjective sleepiness
  • statements that describe range of feeling states associated w/ 7 levels of sleepiness/alertness
  • choose one that best describes, rating every hour
73
Q

What is the Epworth Sleepiness Scale?

A
  • obstructive sleep apnea & narcolepsy

- max = 24, excessive sleepiness = < 10

74
Q

What are other causes of tiredness?

A
  • decreased stimulation

- physical exertion

75
Q

What are the waking functions affected by sleep?

A
  • task performance impaired
  • ability to do complex tasks impaired
  • mood negatively affected
  • motivation decreases: apathy
  • self-control & impulsiveness decreases
  • high-level cognitive function impaired, negatively affected: memory & creativity
  • lapses & micro-sleeps increase
  • psychomotor vigilance task: slower reaction time
  • brain activity: function of specific brain areas diminish
76
Q

What is apathy?

A

tendency to sit & do nothing

77
Q

What is the psychomotor vigilance task?

A
  • 10 mins, subject watches small screen for flashes of light

- press button quickly in reponse to each flash

78
Q

What is “home turf advantage”?

A

team playing at time of peak circadian alerting

79
Q

What is a sleep crisis?

A
  • sudden, unexpected need to stay up all night for critical task/emergency
  • “all nighter”
  • worsening sleep disorder to point of serious illness/high risk to safety
80
Q

What is an “all nighter”?

A

self-chosen willingness to stay awake for full nycthemeron

81
Q

How can we cope with sleep crises?

A
  • knowledge, preparation, use of tools
  • know sleep need & bio rhythms, best time for perform
  • biological clock at lowest ebb in middle of night: more prone to distraction, ST memory recall issues, slow RT, mistakes & cognitive issues
  • attempt to plan ahead
  • lower sleep debt previous to crises
  • avoid alcohol, fatty/heavy foods
82
Q

What are the types of naps?

A
  • emergency nap
  • preventative: prepare for sleep loss
  • habitual
  • selective, strategic: for performance
83
Q

What are the best napping conditions & can napping do?

A
  • time: 10-90mins, less than 4 hrs
  • diurnal schedule: before 3-4pm
  • improve objective performance
84
Q

What is jet lag?

A
  • mismatch of internal circadian clock w/ external local clock b/c of rapid travel
  • timing offset: hunger, fatigue/energy, activities
  • feel ill, flu-like: nausea, GI (gas intestinal) upset/constipation/diarrhea, muscle soreness, headaches
  • distracted, disorientation, moody
  • 1/3 not affected at all, others mild to debilitating
85
Q

What makes jet lag worse?

A
  • travelling east
  • greater time zones
  • older age
86
Q

How does direction difference affect jet lag?

A

“east is the beast, west is the best”

  • travelling east:
  • body’s circadian rhythm behind local time
  • problems falling asleep at local bedtime
  • difficult to wake up in the morning
  • v. few issues travelling north or south
87
Q

What are ways to adjust to jet lag? (1)

A
  • adjust body temp, hormonal rhythms
  • complete recovery:
    • to the west: 1 day per time zone
    • to the east: 1.5 days per time zone
    • rapid changes the first few days, tapering off
  • try to “live in the time zone” the arrival clock before you leave, or make small adjustments 1 week to 1-2 days before
  • sleeping pill
88
Q

What are ways to adjust to jet lag ? (2)

A
  • set/reset if lengthy stay
  • attempt to “be local” when you arrive
  • exposure to sunlight, bright light
  • nap: only if necessary, 30min max, drop in clock dependent alerting
  • melatonin:
    • flying to later time = take earlier
    • flying to earlier time = take late in the day
89
Q

What are the types of shift work?

A
  1. day: 7/8am - 4/5pm
  2. evening/swing: 4pm - midnight, 6pm - 1am
  3. graveyard: 11/12pm - 6/8am
  4. split: 5/6am - 10am & 7 - 10/11pm
90
Q

What are the challenges with shift work?

A
  • shifts change regularly
  • common: one week on/off
  • daytime to graveyard phase shift most difficult
  • more difficult for MT than ET, people who have a large sleep need, people over 50yrs old, or with chronic illness or sleep disorders
  • tend to sleep less & less efficient if attempting to do so during the day
  • difficult to live w/ others on diurnal schedule will switch during days off
91
Q

What are the features of shift workers?

A
  • less job satisfaction, more absent
  • 50% higher than average MVA when driving home
  • more negative moods, emotional issues, report social isolation family issues & +57% divorce rates
  • higher reports of stomach & GI problems, CV disease, and cancer, higher mortality rates
92
Q

What are ways to cope with shift work?

A
  • consistent shifts: stay on day/night for 3+ weeks
  • slow graduating clockwise shifts: day to evening, to night to day
  • more light during shift & very dark situations for sleeping during the day
93
Q

What is the goal of sleep hygiene?

A
  • continuous, quality sleep, for optimal daytime alertness

- make sleep a priority over other choices

94
Q

What is the best sleep environment?

A
  • bedroom: associate room only w/ sleeping & sexuality
  • quiet: earplugs, reduce unpredictable noise, music/TV, voices
  • dark: window & eye coverings, avoid screens for reading, light emitting in room
  • comfortable, clean bed
  • control temp, air circulation & humidity: cooler w/ warm blankets/clothing
95
Q

What are physical sleep practices?

A
  • consistent sleep schedule: preparation, time of day/night; including weekends
  • avoid working out/exercise 2-3hrs before, depending on type & time of day
  • stay in bed, try to sleep when drowsy not if wide awake
96
Q

What are psychological sleep practices?

A
  • adequate time to unwind, calming pre-sleep routine before
  • avoid looking at clock
  • mental listing: paper, pen beside bed/do so before heading to bed/bedroom
  • worry/anxious: self-talk, permission to sleep to deal w/ issue next day
97
Q

How do substances affect sleep?

A
  • avoid = caffeine post 4pm, alcohol, spicy, heavy/fatty or large meals, large amounts of fluid
  • if hungry, warm drink; tryptophan
  • be aware of when smoking/reduce: awake if nicotine levels reduce during night
  • read medication inserts carefully, side effects & synergistic interactions
  • valerian, chamomile, lemon balm, lavender, kava, cherry juice: no effect compared to placebo
98
Q

How does THC affect sleep?

A
  • low dose (4-20mg) = sedative, reduced REM, N3 increase with initial use
  • high dose (50-210mg) = psychoactive effect, REM + N3 decrease
  • stop use = REM rebound, increased sleep latency, reduced sleep efficiency
99
Q

How does pain affect sleep?

A

sleep onset/latency affected, less N3, more awakenings

100
Q

How does illness affect sleep?

A

bacterial, fungal, viral infections: increase sleepiness

  • increase in cytokines -> N3 time & amount of delta waves produced 1-2 days following infection & then decrease below normal levels
  • REM sleep decreased during infection
101
Q

How does music affect sleep?

A
  • soft melodic: enhance sleep onset

- unpredictable stimulating/annoying: affects onset & maintenance of sleep

102
Q

How does weather affect sleep?

A
  • weather extremes/climate change = need adaptation to changes
  • lunar phase, solar disturbances, barometric pressure
103
Q

How does driving affect sleep & how to prevent drowsiness?

A
  • sleep debt causes drowsiness
  • plan ahead: reduce sleep debt before trip + leave when circadian clock has you more alert
  • several drivers
  • if you feel drowsy, STOP DRIVING
  • nap
  • coffee after nap
104
Q

What is “over-sleeping”?

A

sleeping for more than you believe you should/need

105
Q

What are the effects of sleeping too much?

A
  • extra sleep: low efficiency, very little N3
  • feeling groggy/lethargic/“thick headed”, sore muscles, emotional low, irritability
  • irrational, impulsive, socially embarrassing, no memory of activity
  • typically 10-15min post long sleep/nap, up to an hour
106
Q

What is sleep inertia?

A
  • lack mobility for extended period
  • wake-up when mid-day dip in clock dependent altering
  • wake up during N3
  • worse w/ sleep dep: sleep debt exists
  • less noticeable following gradual morning awakening after full night of normal length & quality of sleep
  • cannot “store sleep”: remain awake when enough

PSYC 208 (7 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions