Sleep

Question 1

consciousness

Answer 1

can be placed on a continuum, ranging from highly focused and alert to having no thoughts, feelings or sensations at all - Consciousness can be divided into two types: normal waking consciousness (NWC) (aware of everything internally and externally) and altered state of consciousness (ASC) (reduced awareness of external stimuli- noise- or internal stimuli- pain

Question 2

Normal Waking Consciousness

Answer 2

being aware of your thoughts, feelings, behaviour, including internal and external events, for example- normal emotion control, good sensation and perception, good sense of self control

Question 3

Altered state of consciousness

Answer 3

any state that is characteristically different from normal waking consciousness in terms of awareness, feeling and behaviours- can occur naturally (daydreaming) or with intervention (through medication), examples: emotions out of control, sensation and perception weakened, lack a sense of control

Question 4

NREM

Answer 4

all about the replenishment if the body, three stages- N1, N2, N3

Question 5

REM

Answer 5

all about the replenishment of the mind, it is also where our dreaming occur- important for restoring brain functions such as memory and concentration and it occurs during the second half of the sleep cycle.

Question 6

N1

Answer 6

transitional stage between wakefulness and sleep. It occurs when you start to relax and drift off to sleep. It is a relatively light stage of sleep and can be easily disrupted. N1 sleep usually occurs within the first few minutes of falling asleep.

Question 6

N3

Answer 6

the deepest and most restorative stage of NREM sleep, also known as slow-wave sleep (SWS) or deep sleep. During this stage, brain activity slows down, and the brain produces slow, synchronized delta waves.

Question 6

Sleep Diary

Answer 6

self report on length and quality of sleep, gathers insights researchers can only gain from individual participants, limitations: it’s very subjective, advantage: can only gather this info from individual

Question 6

N2

Answer 6

It is a deeper stage of sleep characterised by the appearance of specific sleep features. N2 sleep makes up the majority of total sleep time and occurs after transitioning from N1 sleep. Additionally, during the second stage of NREM sleep, muscle activity decreases compared to wakefulness

Question 7

Video Monitoring

Answer 7

camera and audio technology to observe someone sleeping- sees any tossing and turning, sleep walking, advantage: natural, comforting environment, not in lab so it won’t disrupt sleep

Question 8

Electroencephalograph (EEG)

Answer 8

detects, amplifies and reocrds electrical activity in brain

Question 9

electromyograph (EMG)

Answer 9

detects, amplifies and reocrds electrical activity of the bodys muscles

Question 10

electro-oculograph (EOG)

Answer 10

detects, amplifies and reocrds electrical activity of the muscles surrounding the eyes

Question 11

Circadian Rhythm

Answer 11

a 24 hour cycle which repeats physical, mental and behavioural patterns, largely relates to the presence of light and dark

Question 12

Ultradian Rhythm

Answer 12

physical, mental and behavioural patterns repeated within cycles shorter than 24 hours

Question 13

sleep cycle

Answer 13

where an individual progresses through REM and NREM sleep, lasts 1 hour and a half (90 min), an example of an ultradian rhythm- as well as digestion, heart rate, etc- time awake, time asleep, there is an internal body clock located in the hypothalamus- this clock regulates our body temperature and hormone secretions

Question 14

Melatonin

Answer 14

he sleep hormone- eyes detect low amounts of light (night time), which stimulates the suprachiasmatic nucleus (SCN), SCN then signals pineal gland in the hypothalamus to release melatonin into the blood, which will begin to make an individual tired and less alert

Question 15

Sleep acrss lifespan

Answer 15

At the start of your lifespan you’ll need more REM sleep (infants- 50%), it will decrease till eventually it’s at 20%, this is because young children need more mental restoration and much less body restoration as they cant do much with their body/coordination

Question 16

Restoration theory

Answer 16

the theory that explains why we have to sleep, sleep is needed for the body to replenish its resources, REM replenishes brain/mind, NREM replenishes NREM, growth hormone is also released during sleep

Question 17

Sleep deprivation

Answer 17

getting denied the necessary amount or quality of sleep

Question 18

Partial sleep deprivation

Answer 18

having some sleep in a 24 hour period, but not getting enough to meet your needs in either quantity or quality- no effect on complex tasks, effect on simple tasks

Question 19

Full sleep deprivation

Answer 19

going without sleep for a whole 24 hour period

Question 20

Causes of poor sleep

Answer 20

staying up, too much stimulation, caffeinated beverages, alcohol, eating too late- needing to digest, travel

Question 21

Effects of full sleep deprivation

Answer 21

detrimental effects on the body, both physically and psychologically, and can potentially lead to death

Question 22

Chronic sleep deprivation

Answer 22

can have long lasting effects including depression, anxiety, hypertension, obesity, diabetes, and more

Question 23

Delayed sleep phase syndrome

Answer 23

when our internal circadian rhythm is delayed by 2 hours or more from a conventional sleep pattern despite external cues ie. night falling
Causes: lifestyle factors, poor sleep habits, shift work, jetlag and adolescents

Question 24

Advanced sleep phase disorder

Answer 24

relates to our internal circadian rhythm signalling tiredness earlier than what is conventional, they will go to sleep earlier and wake up earlier, a cycle that can worsen
Causes of ASPD: lifestyle factors, genetics, shift work, jetlag, old age

Question 25

Shift work

Answer 25

not a disorder but a cause of disordered sleep, it is work conducted outside the normal waking hours (during the night)
Shift work can vary constantly which would force your natural sleep-wake cycle to change with you

Question 26

Treatment for circadian rhythm disorders

Answer 26

Bright light therapy adjusts person’s circadian rhythm by exposure to high-intensity light, this will suppress melatonin release at the times we want
By being exposed to bright light in the morning for 15 minutes-2 hours, you will stimulate wakefulness for those with DSPS, or in the evening for those with ASPD

Question 27

Zeitgebers

Answer 27

are external or environmental cues that help to synchronise our internal body clock with the natural environment, strongest zeitgebers are- light, temperature, and eating and drinking patterns, as well as exercise and socialisation

Question 28

Daylight and blue lights

Answer 28

hese lights act as a zeitgebers by signalling to the SCN to cease melatonin production, promoting wakefulness

Question 29

Temperature

Answer 29

can impact both the quality and quantity of sleep, body temperature cools as we sleep and sleeping in a cooler rooms helps your body get to its ideal temperature for optimal sleep

Question 30

Eating and drinking

Answer 30

if you’re eating a lot towards the end of the night you’re keeping yourself awake to digest, consuming high sugar, caffeine levelled food and drink stops the signal of sleep

Question 31

Sleep hygiene

Answer 31

to best regulate your sleep it is important to have good sleep hygiene
This refers to the healthy habits and behaviours that can be engaged in to improve the onset quality of sleep, such as light cues (low light 2 hours before bed, sleep in dark room), food and drink (don’t eat late, avoid sugar and caffeine), rituals (ritual that signifies bedtime to you like a bath, skin care, a book), patterns (go to sleep and wake around the same time always), and comfort (comforting place both physically and mentally)