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Sleep Flashcards

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1
Q

consciousness

A

Differences in our level of awareness of our sensations, thoughts, feelings and surroundings influence our interactions with our environment and other people

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2
Q

consciousness as a psychological construct

A

consciousness is considered a psychological construct because it cannot be objectively observed or measured through the collection of data, but it is widely understood to exist

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3
Q

normal waking consciousness (ordinary consciousness)

A

a state of consciousness associated with being aware of both our internal and external environments

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4
Q

Altered state of consciousness (ASC)

A

Any state of consciousness that differs in awareness when compared to NWC.

Divided into:
Naturally occurring and induced

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5
Q

naturally occurring ASC

A

An altered state of consciousness that occurs without any external influence.

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6
Q

induced state ASC

A

An altered state of consciousness that is intentionally retrieved with an aid (e.g meditation, hypnosis, alcohol etc)

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7
Q

Electroencephalograph (EEG)
Electromyograph (EMG)
Electro-oculargraph(EOG)

A

EEG: a device that detects, amplifies and records general patterns of electrical activity of the BRAIN over time.

EMG: a device that detects, amplifies and records the electricalactivity of muscles.

EOG:measures eye movementsor eye positions by detecting, amplifying and recordingelectrical activity in eye muscles that control eyemovements.

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8
Q

Frequency

A

refers to the number of brainwaves per second.

High-frequency brain waves = more per second.

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9
Q

Amplitude

A

refers to the intensity of brain waves, and can be measured through the peaks and troughs visually seen in an EEG.

Higher-amplitude brain waves = higher peaks and troughs.

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10
Q

brain wave types

A

relate to the person’s level of awareness or state of consciousness

as the frequency of a brain wave decreases, the amplitude increases.

As a person drifts into the deeper sleep stages of a sleep cycle, their brain wave activity decreases, as indicated by progression through the four brain wave types.

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11
Q

Non-Rapid Eye Movement (NREM) sleep

A

A type of sleep characterised by a progressive decline in physiological activity.

Takes up 80% of a sleep episode

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12
Q

NREM 1

A

relatively light sleep

physiological responses begin to slow down (brain activity, heart rate, body temperature)

amounts to 4 or 5% of total sleep time

people are easily awakened

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13
Q

NREM 2

A

light sleep, sometimes described as moderate sleep because it gradually becomes deeper

continued slowing of heart rate, breathing, muscle activity and body movements.

Body temperature continues to fall and eye movements stop.

N2 has a higher arousal threshold than N1

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14
Q

NREM 3

A

deep sleep

heart rate and breathing slow to their lowest levels, muscles are completely relaxed and we barely move

largest and slowest brain waves (delta waves are prominent)

highest arousal threshold

a person may spend between 20-40min in N3 (depending on age)

makes up 10 to 15% of total sleep time

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15
Q

REM sleep

A

defined by spontaneous bursts of rapid eye movement

20-25% of total sleep time

also called paradoxical sleep - internally brain and body are active, while, externally, the body appears calm and inactive

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16
Q

dreaming

A

most dreaming occurs during REM sleep

dreams that occur in NREM sleep stages are generally shorter, less frequent, less structured, less likely to be recalled and less vivid than REM dreams

REM dreams typically have a narrative structure and consist of storylines that can range from realistic to complete fantasy

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17
Q

four internal biological mechanisms that influence the regulation of our sleep–wake patterns

A

circadian rhythm
ultradian rhythm
suprachiasmatic nucleus
melatonin

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18
Q

circadian rhythm

A

biological processes in all animals that coordinate the timing of activity of body systems over a 24-hour period.

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19
Q

ultradian rhythm

A

biological processes that coordinate the timing of activity of body systems over periods of less than 24 hours.

e.g heart rate, pulse, appetite

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20
Q

suprachiasmatic nucleus

A

master body clock in the hypothalamus that regulates body activities to a daily schedule of sleep and wakefulness

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21
Q

zeitgebers

A

external environmental cues such as light, temperature and eating patterns that can synchronise and regulate the body’s circadian rhythm

22
Q

melatonin

A

Hormone that is involved in the initiation of sleep and in the regulation of the sleep-wake cycle (induces drowsiness and decreases cell activity).

23
Q

trends across the lifespan

A
  • The total amount of sleep decreases.
  • The proportion of REM sleep decreases significantly from birth until 2 years old.
  • The amount of N3 sleep decreases, replaced mostly by N2 sleep.
  • A circadian phase delay occurs during adolescence (preference for going to sleep later).

After adolescence, a shift to a circadian phase advance occurs (preference forgoing to sleep earlier).

  • Awakenings during sleep increase from adulthood to old age.
  • Sleep efficiency (the percentage of the time in bed that is spent asleep)reduces.
24
Q

newborns and infants

A

No established circadian rhythm

In the first 2 weeks of life, 50% of the infant’s sleep is REM sleep

By 12 months, 14-15 hours total sleep time, mostly occurring in a single episode at night

25
Q

children

A

total sleep time continues decreasing as the child gets older, from about 13 to 11 hours between 2 to 5 years of age

proportion of REM sleep continues to decrease (20%) and the amount of NREM sleep increases, with a greater percentage of sleep time spent in stages 2 and 3

26
Q

adolescents

A

total time spent sleep decreases, as does amount of REM sleep (20%)

By mid adolescence, sleep episode resembles that of young adults

Adolescents tend to get less sleep then they need to function at their best (partly due to sleep-wake cycle shift)

27
Q

adults

A

average of 8hrs of sleep per night, 20-25% REM

Overall pattern of sleep shows a progressive decline in the duration of a typical sleep episode and in the proportions of time spent in REM and NREM sleep.

There is also a gradual loss of NREM stage 3 sleep.​

As an individual ages (between the ages of 20 to 60), deep sleep declines at a rate of about 2% per decade. By age 60 or so, a severe reduction is evident.

28
Q

older adults (65+)

A

less NREM stage 3

Eventually, stage 3 disappears altogether.​

REM (18-20%)

Sleep becomes fragmented, with more night time awakenings (due to less N3 sleep)​

7-8 hours sleep each day

some have 30 minute naps ​

sleepier in the early evening and wake earlier in the morning

29
Q

partial sleep deprivation

A

involves having less sleep (either quantity or quality) than what is normally required.

30
Q

total sleep deprivation

A

involves not having any sleep at all over a short-term or long-term period.

31
Q

sleep debt

A

the accumulated amount of sleep loss from insufficient sleep.

32
Q

sleep deprivation: affective functioning

A

emotions and mood

trouble regulating or controlling your emotions.

amplified emotional responses / unwarranted emotional outbursts

mood swings

Be more irritable or cry for no apparent reason.

33
Q

sleep deprivation: behavioural functioning

A

refers to a person’s observable actions

One of the immediate effects on behavioural functioning can be sleep inertia — a temporary period of reduced alertness and performance impairment that occurs immediately after awakening.

  • Excessive sleepiness
  • Fatigue
  • Slower reaction time
  • Increase in risk-taking behaviour
34
Q

microsleep

A

a sleep episode that lasts for a few seconds

unintended / involuntary

35
Q

sleep deprivation: cognitive functioning

A

refers to a person’s mental processing

cognitive functioning issues:

  • trouble with memory
  • decreased alertness
  • poor concentration
  • impaired problem-solving, decision making
  • poor judgement
  • lack of motivation
36
Q

cognitive effects of sleep deprivation v BAC

A

17hrs = 0.05% BAC
24 hrs = 0.10% BAC

37
Q

circadian rhythm sleep disorders

A

a category of sleep disorders characterised by a persistent pattern of sleep disruption due to a misalignment between the circadian rhythm and the sleep–wake schedule required by a person.

3 types: DSPS, ASPD, SWD

38
Q

Delayed Sleep Phase Syndrome (DSPS)

A

a circadian rhythm sleep disorder characterised by a delay in the timing of sleep onset and awakening, compared with the timing that is desired or conventionally accepted.

39
Q

Advanced Sleep Phase Disorder (ASPD)

A

a circadian rhythm sleep disorder characterised by an advance in the timing of sleep onset and awakening compared to the timing that is desired or conventionally accepted

40
Q

Shift Work Disorder

A

a circadian rhythm sleep disorder that occurs as a result of work shifts being regularly scheduled during the usual sleep period.​

41
Q

Treating circadian rhythm sleep disorders

A

Bright light therapy, also called phototherapy, involves timed exposure of the eyes to intense but safe amounts of light. When used for circadian rhythm sleep disorders, the aim is to shift an individual’s sleep–wake cycle to a desired schedule, typically the day–night cycle of their physical environment.​

42
Q

Bright Light Therapy and DSPS

A

light exposure generally takes place during the early morning hours (e.g. between 6–8  am) to help advance the circadian rhythm to an earlier time

43
Q

Bright Light Therapy and ASPD

A

light exposure takes place early at night/in the evening to help delay the circadian rhythm to a later time (i.e. shift the phase backward) so that the person will be sleepier later and wake up later.

44
Q

sleep hygiene

A

practices that tend to improve and maintain good sleep and full daytime alertness.

45
Q

good sleep hygiene practices

A

Establish a regular relaxing sleep schedule and bedtime routine.​

Associate your bed and bedroom with sleep. (don’t study in bed!)​

Avoid activities that are stimulating in the hour before bed. (exercise, digital devices, etc.)​

Avoid napping during the normal waking period.​

Avoid stimulants such as caffeine, nicotine and alcohol too close to bedtime. ​

Exercise during the day to promote good sleep (preferably more than 4 - 5 hours before sleep)​

Don’t eat right before bed (eat at least 2 hours before bed)​

46
Q

using zeitgebers to improve sleep

A

zeitgebers are environmental cues, such as light, temperature and eating patterns that can synchronise and regulate the body’s circadian rhythm

47
Q

exposure to daylight

A

exposure to daylight during the morning hours and early afternoon advances the sleep-wake cycle, pushing it forward to a slightly earlier time. Light exposure in the late afternoon and early evening has the opposite effect, delaying the sleep-wake cycle and pushing it back to a later time

48
Q

temperature

A

Air temperature can be used as a zeitgeber to signal and help get the body ready for sleep, but probably with a weaker strength than light

sleep is most likely to occur when core body temp decreases

49
Q

eating and drinking patterns

A

For most people who routinely consume food during the active, daylight phase of the 24 hour cycle, the suprachiasmatic nucleus and peripheral clocks remain synchronised, allowing for a consistent and appropriate sleep-wake cycle

50
Q

adjusting eating and drinking patterns

A

bringing meal times back to a normal schedule during the active, light phase of the day, as well as leaving a sufficiently long fasting window during the circadian inactive phase of the night, will allow the peripheral clocks to resynchronise with the suprachiasmatic nucleus

Psychology (6 decks)

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