Sleep Flashcards
What is consciousness?
The level of awareness a person has of their thoughts, feelings, perceptions and existence.
What is the consciousness continuum?
A visual representation of the different states of consciousness that progress from lower levels of awareness to high levels.
What is normal waking consciousness?
A state of consciousness when the person is awake and aware.
What is altered states of consciousness?
Any state of consciousness that is distinctively different from normal waking in terms of quality of experience and level of awareness.
What is a hypnogram?
A graph that represents the time period of each stage of sleep and the transitions between each stage.
What is sleep?
A regular and naturally occurring altered state of consciousness that involves a loss of awareness and disengagement with eternal and internal stimuli.
What is a sleep cycle?
A around 90 minute sleep episode where a person progresses in stages of REM and NREM before repeating.
What is Rapid Eye Movement? (REM)
REM is a type of sleep that is categorized by rapid eye movement, high levels of brain activity and low levels of physical activity.
What is Non-rapid Eye Movement? (NREM)
NREM is a type of sleep that is categorized by a lack of rapid eye movement, and subdivided into three different stages.
What is a Electroencephalograph? (EEG)
A device that detects, amplifies and records the electrical activity of the brain.
What is a Electromyograph? (EMG)
A device that detects, amplifies and records the electrical activity of the body’s muscles.
What is a Electro-oculograph? (EOG)
A device that detects, amplifies and records the eletrical activity of the muscles responsible for eye movement.
What is a sleep diary?
A record that contains self reported descriptions of their sleeping periods, including an estimation of time spent sleeping and judgments they make about quality and nature of sleep.
What is video monitoring?
The use of camera and audio technologies to record a person as they sleep.
What are biological rhythms?
Repeated biological processes that are regulated by internal mechanisms.
What are circadian rhythms?
Biological and behavioral changes that occur as part of a cycle that lasts around 24 hours.
What are ultradian rhythms?
Biological and behavioural changes that occur as part of a cycle that under 24 hours
What is the sleep-wake cycle?
A 24 hour cycle that is made up of time spent sleeping and time spent awake and alert.
What is melatonin?
A hormone that is released by the pineal gland, typically released at night to induce sleep.
What is suprachiasmatic nucleus? (SCN)
A structure in the hypothalamus that regulates an individuals sleep-wake patterns.
What is the pineal gland?
A gland in the brain that is responsible for the production and release of melatonin.
What is sleep deprivation?
The inadequate quality and/or quality of sleep.
What is partial sleep deprivation?
When a person gets some sleep within the 24 hour period but the sleep was too short or the quality of sleep of poor.
What is full sleep deprivation?
When a person gets no sleep in the 24 hour period.
What is affective effects?
The changes in emotions and emotional responses that arise from sleep deprivation. Examples include mood changes and lack of motivation.
What is behavioral effects?
The changes in actions and the ability to control them that arise from sleep deprivation. Examples include slower reaction times and clumsiness.
What is cognitive effects?
The changes in mental processes that arise from sleep deprivation. Examples include lack of concentration and impaired memory.
What is blood alcohol concentration? (BAC)
A measure of how much alcohol is in someones bloodstream. These are examples relating:
17h=0.05BAC
24h=0.10BAC
What are circadian rhythm sleep disorders?
Disturbances to typical sleeping and waking patterns that interfere with the regulation of the circadian rhythm of sleep, leading to a change in the sleep wake cycle.
What is delayed sleep phase syndrome? (DSPS)
A circadian rhythm disorder where the sleep and waking occur later than usual (usually 2 hours or more) Examples include poor sleep habits and adolescence.
What is advanced sleep phase disorder? (ASPD)
A circadian rhythm disorder where the sleep and waking occur earlier than usual (usually 2 hours or more) Examples include old age and jet lag.
What is shift work?
It isn’t a disorder but can be the cause of sleep disorders, it is when an occupation involves working at unusual hours, like working at night sleeping in the day.
What is bright light therapy?
A method used to adjust a person’s circadian rhythm through exposure to a high intense light source. It does this by:
1.light is detected by eyes
2. This stimulates the suprachiasmatic nucleus
3.the SCN signals the pineal gland in the hypothalamus to release melatonin.
What are zeitgebers?
External cues from the environment that influence the circadian rhythm.
What is daylight?
The typical light a person is exposed to during the day, its mostly natural blue light.
What is blue light?
A type of light that can be emitted naturally and artificially.
What is temperature?
The degree of external heat in a environment that can influence the quality and quantity of sleep.
What is eating and drinking patterns?
What, when and how much food and drink is consumed by a person.
What are the zeitgebers?
Daylight
Blue light
Temperature
Eating and drinking patterns
What is sleep hygiene?
The practices and habits that promote an individual’s sleep patterns.
What is mental well-being?
A persons psychological state, involving their ability to think, process information and regulate emotions.
What are the brain waves?
Beta
Alpha
Theta
Delta
What is the beta brain wave?
Has the highest frequency and the lowest amplitude and is when we are in our normal waking consciousness or our brain is working on several things at once.
What is the Alpha brain wave?
Has a high frequency and a low amplitude and is when we are awake but relaxed and in a low stimulated environment.
What is the Theta brain wave?
Has a low frequency and a high amplitude and is when our body’s senses are withdrawn from the external environment and in light sleep.
What is the Delta brain wave?
Has the lowest frequency and highest amplitude and is when we are in deep N3 sleep, dreamless sleep and the lowest alertness
What lifespan requires 14-17 hours of sleep/ REM:50% NREM:50%
Newborn 0-3 months
What lifespan requires 12-16 hours sleep/ REM:30-40% NREM:60-70%
Infant 4-11 months
What lifespan requires 11-14 hours sleep/ REM:25-30% NREM:70-75%
Toddler 1-2 years
What lifespan requires 10-13 hours sleep/ REM:25% NREM:75%
Preschooler 3-5 years
What lifespan requires 9-11 hours sleep/ REM:20% NREM:80%
School age children 6-13 years
What lifespan requires 8-10 hours sleep/ REM:20% NREM:80%
Adolescent 14-17 years
What lifespan requires 7-9 hours sleep/ REM:20% NREM:80%
Young adult 18-25 years
What lifespan requires 7-9 hours sleep/ REM:20% NREM:80%
Adult 26-64 years
What lifespan requires 7-8 hours sleep/ REM:18-20% NREM:80-82%
Older adult 65+ years
