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psych unit 3/4 > sleep > Flashcards

sleep Flashcards

unit 4 aos 1

1
Q

consciousness

A

awareness of something either internal or external to yourself

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2
Q

normal waking consciousness (NWC)

A

the state of consciousness in which an individual is awake and aware

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3
Q

altered state of consciousness (ASC)

A

any state of consciousness that is significantly different from normal waking consciousness

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4
Q

sleep

A

a regular and naturally occurring altered state of consciousness that involves a loss of awareness and disengagement with internal and external stimuli
-REM and NREM

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5
Q

psychological construct

A

a concept used to describe a mental process, psychological state or trait; they are used to describe something that is believed to exist, because we can measure its effects, but we cannot directly observe or measure it
eg sleep

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6
Q

five measures of sleep

A

-electroencephalograph (EEG)
-electro-oculography (EOG)
-electromyograph (EMG)
-sleep diary
-video monitoring

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7
Q

electroencephalograph (EEG)

A

detects, amplifies, and records the electrical activity of the brain

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8
Q

features of brainwaves from EEG

A

-amplitude: height of wave
-frequency: number of waves per seconds

the lower the frequency and the higher the amplitude = the deeper the sleep

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9
Q

electro-oculography (EOG)

A

detects, amplifies, and records the electrical activity of muscles around the eye
REM = high activity
NREM = no-little activity

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10
Q

electromyograph (EMG)

A

detects, amplifies, and records electrical activity of muscles
-the deeper the sleep, the more relaxed muscles are = less activity except for REM sleep

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11
Q

sleep diary

A

a log used to self-record and self-report sleep and waking activities over a period of time
-subjective info which can be biased

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12
Q

video monitoring

A

participants complete normal night routine and sleep time while being recorded

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13
Q

advantages and disadvantages of video monitoring

A

advantage:
-can re-watch footage recorded

disadvantages
-the artificiality if completed in a sleep lab/being recorded– it’s not the same as being in your room
-the artificiality of the attachments – eg being connected to an EEG machine whilst you sleep
-hard to interpret the data – what behaviours should be recorded, and people interpret things differently

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14
Q

sleep cycle

A

-periods of around 90 minutes where we experience REM and NREM sleep
-in a typical sleep we go through 5 or 6 sleep cycles

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15
Q

REM sleep

A

-20-25% of sleep is REM, occurs at the end of each sleep cycle

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16
Q

measures of sleep in REM

A

-EEG: high frequency, low amplitude
-EMG: low activity
-EOG: high activity

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17
Q

NREM

A

-75-80% of sleep is NREM

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18
Q

measures of sleep in NREM

A

-EEG: the deeper the sleep = the lower the frequency and the higher the amplitude of brain waves
-EMG: muscle movements is more likely to occur during this stage
-EOG: the deeper the sleep = the less activity

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19
Q

characteristics of NREM stage 1

A

-entry point into sleep (except for infants)
-relatively light sleep
-lasts around 2-10 minutes

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20
Q

characteristics of NREM stage 2

A

-deeper sleep than stage 1
-lasts around 20-30 minutes, but lengthens as a sleep episode progresses

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21
Q

characteristics of NREM stage 3

A

-deepest sleep
-lasts around 20-40 minutes but decreases as sleep episode progresses

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22
Q

circadian rhythm

A

a biological rhythm involving physiological, psychological, or behavioural changes that occur as part of a cycle with a duration of about 24 hours

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23
Q

sleep-wake cycle

A

-an example of circadian rhythm
-time we spend asleep and the time we spend awake
-largely endogenous

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24
Q

zeitgebers

A

-environmental time cues which can influence sleep-wake cycle
-eg sunlight, artificial light, clocks
-exogenous

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25
endogenous
originating within an organism
26
exogenous
originating outside an organism
27
ultradian rhythms
-a biological rhythm involving physiological, psychological, or behavioural changes that occur as part of a cycle shorter than 24 hours -eg sleep, sleep cycle
28
location and purpose of suprachiasmatic nucleus
-located within hypothalamus -regulates sleep-wake cycle by controlling activity of pineal gland
29
function of pineal gland
-produces melatonin, which makes us drowsy
30
how does SCN produce right amount of melatonin
-scn receives light from environment -depending how much light is received, the scn then signals pineal gland to either secrete more or less melatonin (the more light the less melatonin, including artificial lights)
31
duration of sleep of newborns and infants
decreases from 16 to 12 from birth to age of two
32
REM and NREM in newborns and infants
-50% of sleep is REM -experiences REM when they first go to sleep
33
sleep patterns in newborns and infants
fragmented sleep
34
duration of sleep in children
decreases from 12 to 10 hours
35
REM and NREM in children
-REM: 20-25% -NREM decreases through childhood - 50% is stage 3 NREM
36
sleep patterns in children
not unusual for REM to be skipped in first sleep cycle
37
duration of sleep in adolescents
decreases from 10 to 9 hours
38
REM and NREM in adolescents
-REM: 20-25% -NREM decreases - less stage 3 and more stage 2
39
sleep patterns in adolescents
delayed sleep onset
40
duration of sleep in adults
decreases from 9 to 7 hours
41
REM and NREM in adults
-REM: 20-25% -Further decrease in stage 3 and NREM overall
42
duration of sleep in elderly people
6-7 hours
43
REM and NREM in elderly people
-REM: 20-25% -NREM further decrease in sleep - little to no stage 3
44
sleep patterns in elderly people
-sleep becomes more fragmented -more naps during the day -tends to become sleepier in early evening and wake up earlier in the morning
45
sleep deprivation
inadequate quantity and/or quality of sleep
46
partial sleep deprivation
having less sleep (either quantity or quality) than what is normally required
47
full sleep deprivation
no sleep within a 24 hour period
48
effects of partial sleep deprivation on affective functioning
-impaired ability to regulate emotions -impaired ability to process emotional information -increased emotional reactivity -increased negative emotions
49
effects of partial sleep deprivation on behavioural functioning
-impaired performance on tasks -impaired reaction time -microsleeps -increased risk-taking behaviours -fatigue
50
effects of partial sleep deprivation on cognitive functioning
-difficulties maintaining attention and concentration -difficulties in thinking and reasoning
51
sleep deprivation vs bac
BAC of 0.05 = 17 hours of partial sleep deprivation BAC of 0.10 = 24 of full sleep deprivation
52
sleep deprivation vs bac - affective
-sleep deprivation = negative emotions -alcohol = negative or positive emotions
53
sleep deprivation vs BAC - cognitive
have similar effects such as: -slower mental processes -decreased ability to reason and problem solve -reduced ability to make decisions quickly and effectively
54
circadian rhythm sleep disorder
any sleep disorder caused by a mismatch between a person’s internal circadian rhythm and their actual or required sleep schedule
55
potential causes of circadian rhythm sleep disorders
-an issue with the biological mechanisms that regulate our sleep wake cycle -our physical environment -our lifestyle
56
delayed sleep phase syndrome
a type of circadian rhythm sleep disorder in which sleep and waking occur later than usual
57
advanced sleep phase disorder
a type of circadian rhythm sleep disorder in which sleep and waking occur earlier than usual
58
shift work
-in itself it is not a circadian rhythm sleep disorder, but can cause one if regularly scheduled during our usual sleep period -this is because one is working when their melatonin is naturally low and sleep when adrenaline and cortisol are naturally high
59
bright light therapy
-involves timed exposure of the eyes to intense but safe amounts of light - typically done through artificial light such as a light box
60
what does bright light therapy do?
-aims to reset our biological clock: the SCN - this is by supressing the secretion of melatonin and in turn promoting alertness at the appropriate times -occurs during early morning to treat DSPS and early evening to treat ASPD
61
sleep hygiene
practices that tend to improve and maintain good sleep and full daytime alertness
62
entrainment
the process of adjusting a circadian rhythm so that it is in sync with zeitgebers of our environment
63
how does light influence sleep?
-strongest zeitgeber - blue light (main source is sun) -exposure to light promotes wakefulness by supressing secretion of melatonin -if exposure to artificial light at night, SCN receives conflicting signals, interfering with sleep
64
how does temperature influence sleep?
-drowsiness increases as core body temp decreases -temp is an influential zeitgeber - referring to temp of external environment as cooler environments promote sleep
65
how can eating and drinking habits influence sleep?
-some foods positively or negatively impact sleep -eating too close to bedtime can make it harder to fall asleep -going to bed hungry or overly full can negatively impact sleep - quality and sleeping patterns -caffeine promotes wakefulness -alcohol makes it easier to fall asleep, but impairs quality of sleep -diets high in fatty and sugary foods can negatively impact sleep quantity and quality -spicy foods can impair sleep from increased body temps, and stimulates and increases metabolic processes which makes it harder to fall asleep

psych unit 3/4 (7 decks)

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