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psych unit 3/4 > sleep > Flashcards

sleep Flashcards

unit 4 aos 1

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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
Q

endogenous

A

originating within an organism

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26
Q

exogenous

A

originating outside an organism

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27
Q

ultradian rhythms

A

-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
Q

location and purpose of suprachiasmatic nucleus

A

-located within hypothalamus
-regulates sleep-wake cycle by controlling activity of pineal gland

29
Q

function of pineal gland

A

-produces melatonin, which makes us drowsy

30
Q

how does SCN produce right amount of melatonin

A

-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
Q

duration of sleep of newborns and infants

A

decreases from 16 to 12 from birth to age of two

32
Q

REM and NREM in newborns and infants

A

-50% of sleep is REM
-experiences REM when they first go to sleep

33
Q

sleep patterns in newborns and infants

A

fragmented sleep

34
Q

duration of sleep in children

A

decreases from 12 to 10 hours

35
Q

REM and NREM in children

A

-REM: 20-25%
-NREM decreases through childhood - 50% is stage 3 NREM

36
Q

sleep patterns in children

A

not unusual for REM to be skipped in first sleep cycle

37
Q

duration of sleep in adolescents

A

decreases from 10 to 9 hours

38
Q

REM and NREM in adolescents

A

-REM: 20-25%
-NREM decreases - less stage 3 and more stage 2

39
Q

sleep patterns in adolescents

A

delayed sleep onset

40
Q

duration of sleep in adults

A

decreases from 9 to 7 hours

41
Q

REM and NREM in adults

A

-REM: 20-25%
-Further decrease in stage 3 and NREM overall

42
Q

duration of sleep in elderly people

A

6-7 hours

43
Q

REM and NREM in elderly people

A

-REM: 20-25%
-NREM further decrease in sleep - little to no stage 3

44
Q

sleep patterns in elderly people

A

-sleep becomes more fragmented
-more naps during the day
-tends to become sleepier in early evening and wake up earlier in the morning

45
Q

sleep deprivation

A

inadequate quantity and/or quality of sleep

46
Q

partial sleep deprivation

A

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

47
Q

full sleep deprivation

A

no sleep within a 24 hour period

48
Q

effects of partial sleep deprivation on affective functioning

A

-impaired ability to regulate emotions
-impaired ability to process emotional information
-increased emotional reactivity
-increased negative emotions

49
Q

effects of partial sleep deprivation on behavioural functioning

A

-impaired performance on tasks
-impaired reaction time
-microsleeps
-increased risk-taking behaviours
-fatigue

50
Q

effects of partial sleep deprivation on cognitive functioning

A

-difficulties maintaining attention and concentration
-difficulties in thinking and reasoning

51
Q

sleep deprivation vs bac

A

BAC of 0.05 = 17 hours of partial sleep deprivation
BAC of 0.10 = 24 of full sleep deprivation

52
Q

sleep deprivation vs bac - affective

A

-sleep deprivation = negative emotions
-alcohol = negative or positive emotions

53
Q

sleep deprivation vs BAC - cognitive

A

have similar effects such as:
-slower mental processes
-decreased ability to reason and problem solve
-reduced ability to make decisions quickly and effectively

54
Q

circadian rhythm sleep disorder

A

any sleep disorder caused by a mismatch between a person’s internal circadian rhythm and their actual or required sleep schedule

55
Q

potential causes of circadian rhythm sleep disorders

A

-an issue with the biological mechanisms that regulate our sleep wake cycle
-our physical environment
-our lifestyle

56
Q

delayed sleep phase syndrome

A

a type of circadian rhythm sleep disorder in which sleep and waking occur later than usual

57
Q

advanced sleep phase disorder

A

a type of circadian rhythm sleep disorder in which sleep and waking occur earlier than usual

58
Q

shift work

A

-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
Q

bright light therapy

A

-involves timed exposure of the eyes to intense but safe amounts of light - typically done through artificial light such as a light box

60
Q

what does bright light therapy do?

A

-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
Q

sleep hygiene

A

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

62
Q

entrainment

A

the process of adjusting a circadian rhythm so that it is in sync with zeitgebers of our environment

63
Q

how does light influence sleep?

A

-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
Q

how does temperature influence sleep?

A

-drowsiness increases as core body temp decreases
-temp is an influential zeitgeber - referring to temp of external environment as cooler environments promote sleep

65
Q

how can eating and drinking habits influence sleep?

A

-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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