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Psychology > Sleep > Flashcards

Sleep Flashcards

1
Q

sleep

A

a reversible state of perceptual disengagement from and unresponsiveness to the environment

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2
Q

biological rhythms

A

the cyclic changes in bodily functions or activities that repeat themselves through time

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3
Q

circadian rhythms

A

occur over 24 hours

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4
Q

light

A

the main environmental cue that influences the sleep-wake cycle

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5
Q

suprachiasmatic nucleus

A

the master biological clock that regulates the timing and activity of the sleep-wake cycle

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6
Q

process of the SCN to the bloodstream

A
  • receives information about the amount of incoming light from the eyes and adjusts the sleep-wake cycle accordingly
  • sends messages to the pineal gland to secrete more or less melatonin
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7
Q

melatonin

A

a hormone that induces drowsiness

  • more light = less melatonin
  • less light = more melatonin
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8
Q

ultradian rhythms

A

involves changes to bodily functions or activities which occur as part of a cycle shorter than 24 hours

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9
Q

sleep episode cycles

A
  • 1 2 3 4 3 2 REM
  • 2 3 4 3 2 REM
  • 2 3 2 REM
  • 2 REM
  • 2 1 awake
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10
Q

NREM

A
  • 75-80% of sleep

- successive stages indicate deeper sleep

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11
Q

sleep onset

A

the transition period between being awake and asleep

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12
Q

sleep latency

A

the length of time it takes to fall asleep

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13
Q

NREM stage 1

A
  • occurs as we drift in and out of sleep
  • can easily be reawakened
  • low arousal threshold
  • about 5% of total sleep time
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14
Q

NREM stage 2

A
  • the point at which we can be said to be truly asleep
  • can be easily aroused
  • higher arousal threshold than stage 1
  • around 50% of total sleep time
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15
Q

NREM stage 3

A
  • start of deep sleep
  • if awoken, a person is groggy and disoriented
  • around 3-8% of sleep time
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16
Q

NREM stage 4

A
  • the deepest stage of sleep
  • very difficult to awaken
  • around 10-15% of sleep time
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17
Q

REM

A
  • spontaneous bursts of rapid eye movement

- 20-25% of total sleep time

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18
Q

restoration theory

A

proposes that sleep provides time to help the body recover from depleting activities during the day

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19
Q

REM and NREM sleep restoration factors

A
  • REM: restores the mind

- NREM: restores the body

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20
Q

REM rebound

A

catching up on REM sleep immediately following a period of lost REM sleep by spending more time than usual in REM when next asleep

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21
Q

evidence for the restoration theory

A
  • people usually sleep for a longer period of time during illness
  • most people feel tired before sleeping and energised after waking up
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22
Q

limitations of the restoration theory

A
  • no conclusive cause and effect of what is actually restored during sleep
  • the amount of sleep does not necessarily change according to our level of daytime activity
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23
Q

evolutionary theory (circadian theory)

A

proposes that sleep evovled to enhance survival by protecting an organism

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24
Q

limitations of the evolutionary theory

A
  • does not explain the need for sleep
  • doesn’t account for loss of awareness during sleep
  • -organism is disengaged during a need for high alert?
  • overlooks the benefits of sleep for our mental wellbeing
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25
Q

newborn sleep patterns (birth - 2 months)

A
  • 16 hours
  • 50% REM
  • sleep onset occurs during REM
  • sleep episode consists of only one or two cycles
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26
Q

infant sleep patterns (2 months - 2 years)

A
  • 13-14 hours
  • 30-40% of REM
  • NREM-REM cycles become more regular
  • sleep onset begins during NREM 1
  • typical NREM-REM cycle lasts 50-60 minutes
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27
Q

childhood sleep patterns (2 - 13 years)

A
  • 10-13 hours
  • 20-25% REM
  • greater percentage of time spent in stages 3+4
  • often skip first REM period
28
Q

adolescense sleep patterns (13 - 19 years)

A

-9 hours
-20% REM
-gradual decrease in stages 3+4
increase in stage 2
-biopsychosocial changes may effect sleep onset

29
Q

adulthood sleep patterns (20 - 60 years)

A
  • 7-8 hours
  • 20% REM
  • gradual loss of NREM 3+4 esp in males
30
Q

older adults sleep patterns (60+)

A
  • 5-6 hours
  • 20% REM
  • advanced sleep phase syndrome
  • -sleep-wake cycle is shifted forward
  • increased awakenings
31
Q

circadian rhythm phase disorder

A

a group of sleep disorders involving sleep disruption that is primarily due to a mismatch between an individual’s sleep-wake pattern

32
Q

sleep-wake cycle shift in adolescence

A

the shift of the regular sleep-wake cycle back several hours that occurs during a person’s adolescence

33
Q

biological changes (sleep-wake cycle shift)

A
  • delayed release of melatonin causes the adolescent to sleep 1 to 2 hours later
  • delayed sleep phase disorder
34
Q

psychological changes (sleep-wake cycle shift)

A

-growing need for independence

35
Q

social changes (sleep-wake cycle shift)

A

-socialising, job demands, social media, academics

36
Q

types of shifts

A
  • day (eg 9-5)
  • afternoon (eg 1-9)
  • nights (eg 12-8)
  • may be on a fixed or rotating schedule
37
Q

shift work sleep disorder

A
  • insomnia and excessive sleepiness
  • sleep-wake schedule is rarely consistent
  • without a consistent sleep-wake cycle during the week, the body’s internal circadian rhythm may always remain out of sync
38
Q

jet lag

A

a sleep phase disorder due to a disturbance to the circadian sleep-wake cycle caused by rapid travel between timezones
-mismatch between internal circadian rhythms and external environment

39
Q

jet lag symptoms

A
  • difficulty maintiaining or initiating sleep
  • excessive sleepiness
  • reduced alertness
  • impaired concentration
  • digestive problems
40
Q

travelling west is best

A

-travelling west follows the apparent parts of the sun

41
Q

sleep disturbance

A

any sleep related problem that disrupts an indiviual’s normal sleep-wake cycle

42
Q

sleep disorder

A

a sleep disturbance which regurarly sleep, causing distress or impairement areas of life

43
Q

primary sleep disorder

A

main cause of the problem and cannot be attributed to another condition

44
Q

secondary sleep disorder

A

a prominent sleep problem that is the by-product of another condition

45
Q

dyssomnias

A

problems with the sleep-wake cycle processes

46
Q

insomnia

A

a sleep disorder that typically involves persistant difficulty initiating or maintaining sleep, despite adequete time and opportunity

47
Q

sleep-onest insomnia

A

persistent difficulty falling asleep at the usual time

48
Q

parasomnias

A

appropriate disruption of sleep by some abnormal sleep-related event

49
Q

sleepwalking

A

getting up from bed and walking about or performing other behaviours while asleep

50
Q

partial sleep deprivation

A

getting less sleep than what is normally required

51
Q

total sleep deprivation

A

having no sleep at all over a short or long-term period

52
Q

total sleep deprivation effects

A
  • affective (emotions)
  • behavioural (actions)
  • cognitive (mental processes)
53
Q

affective effects (total sleep deprivation)

A
  • a person’s regulation of their emotions
  • experience amplified emotions
  • find it harder to accurately judge others’ emotions
  • feel provoked when no provocation exists
54
Q

behavioural effects (total sleep deprivation)

A
  • a person’s ability to complete observable emotions
  • difficulty maintaining attention ad concentration
  • slower reaction times
  • reduced motor coordination
  • reduced efficiency, including taking longer to finish tasks
55
Q

sleep inertia

A

the performance impairements that occur immediately after awakening

56
Q

microsleeps

A

involuntary lapses into sleep which lasts a few seconds

57
Q

cognitive effects (total sleep deprivation)

A
  • mental processes
  • reduced alertness
  • reduced ability to stay on task
  • difficulty with memory
58
Q

coginitive behaviour therapy

A

a type of pschotherapy that combines behavioural therapies to treat mental disorders by indentifying and changing dysfunctional thinking and behaviour

59
Q

CBT for insomnia

A

helps by identifying and changing negative thoughts and innappropriate behaviours about insomnia and sleep

60
Q

cognitive component (CBT)

A

after identifying faulty or dysfunctional thoughts, alternative interpretations of what is making the person anxious about sleep may be affected

61
Q

behavioural component (CBT)

A

identifying current unproductive sleep habits and behaviours that prevent them from sleeping well and replacing them with good habits

62
Q

stimulus control therapy

A

reducing behaviours in bed which one incompatible with sleep

63
Q

sleep hygiene education

A

increasing positive sleep behaviour

64
Q

bright light therapy

A

timed exposure of the eyes to intense but safe amounts of light to treat circadian rhythm phase disorders by re-setting a person’s sleep-wake cycle

65
Q

bright light therapy variables

A
  • the use of light at the right time of the day
  • the right intensity
  • the right amount of light
66
Q

delayed sleep phase disorder

A

when a person feels sleepier much later at night than desired and experiences later sleep onset

67
Q

advanced sleep phase disorder

A

when a person feels sleepier much earlier at night than is normal

Psychology (13 decks)

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