Sleep

Question 1

what are the 2 purposes of sleep?

Answer 1

1. evolutionary purpose
2. restorative purpose

Question 2

define frequency

Answer 2

describes the number of brain waves

Question 3

define amplitude

Answer 3

describes intensity of brain waves (estimated by size of brain waves – peaks & troughs

Question 4

define REM sleep

Answer 4

Period of rapid eye movement sleep during which the eyeballs move rapidly beneath closed eyelids, darting back & forth & up & down in a jerky movement

Question 5

what are the 2 types of sleep?

Answer 5

1. NREM
2. REM

Question 6

describe NREM stage 1

Answer 6

• drift into & out of true sleep state – lose awareness of ourselves & surroundings (sometimes aware of faint sounds in background)
• physiological changes = lower level of body arousal – decrease in heart rate, respiration, body temperature, & muscle tension
• muscles are relaxing & may experience a jerky sensation known as hypnic jerk
• in EEG pattern – decrease in alpha wave production as they’re replaced by theta waves (towards end of stage)
• if woken up in stage 1, may feel as though haven’t been sleeping at all

Question 7

what is the duration of NREM stage 1?

Answer 7

stage 1 typically lasts for 5-10 mins, can be little as 30 secs for some people & up to 10 mins for others

Question 8

describe NREM stage 2

Answer 8

• Light stage of sleep & can said to be truly asleep
• less easily disturbed than stage 1, but can still be aroused from sleep
• Body movements lessen, breathing = more regular, blood pressure & body temp continue to fall, heart rate is slower
• mainly theta waves but slightly lower in frequency & higher in amplitude than theta waves in stage 1
• Bursts of higher frequency brain wave activity called sleep spindles may appear on an EEG – last for about 1 sec & their presence indicates person is truly asleep
• Brain still responds to external & internal stimuli
• About halfway through stage 2, unlikely to respond to anything except extremely loud sounds showing sleep has become much deeper
• still considered light sleep

Question 9

what is the duration of NREM stage 2?

Answer 9

lasts for about 10-20 mins

Question 10

describe NREM stage 3

Answer 10

• known as N3 or deep sleep
• harder to wake someone up in this phase
• muscle tone, pulse & breathing rate decrease as body relaxes even further
• Brain activity has identifiable pattern of delta waves. For this reason, stage 3 may also be called delta sleep or slow-wave sleep (SWS)
• Experts believe this stage critical to restorative sleep, allowing for bodily recovery & growth. May also bolster immune system & other key bodily processes. Even though brain activity reduced - evidence that deep sleep contributes to insightful thinking, creativity & memory
• spend most time in deep sleep during 1st 1/2 of night.

Question 11

what is the duration of NREM stage 3?

Answer 11

During the early sleep cycles, N3 stages commonly last for 20 to 40 mins. As you continue sleeping, these stages get shorter & more time gets spent in REM sleep instead

Question 12

define sleep deprivation

Answer 12

going without sleep; sleep loss

Question 13

what are the 2 types of sleep deprivation?

Answer 13

1. partial
2. chronic

Question 14

define partial sleep deprivation

Answer 14

having less sleep than what is normally required

Question 15

define chronic sleep deprivation

Answer 15

not having any sleep at all

Question 16

list the effects of PSD on mood

Answer 16

• mood swings
• increase in negative emotions
• irritability

Question 17

list the effects of PSD on attention

Answer 17

• difficulty maintaining attention & concentrating
• difficulty processing info
• distorted perceptions

Question 18

list the effects of PSD on vision

Answer 18

• drooping eyelids
• staring & inability to focus your eyes

Question 19

list the effects of PSD on reflex speed

Answer 19

• slowed reflexes

Question 20

how is an individual’s stage of sleep determined?

Answer 20

EEG - electroencephalograph

Question 21

what are the psychological effects of prolonged CSD?

Answer 21

• anxiety disorders
• depression
• sleep disorders
• hallucinations
• delusions
• paranoia

Question 22

what are the physiological effects of prolonged CSD?

Answer 22

• sleepiness
• fatigue
• hand tremors
• drooping eyelids
• slurred speech

Question 23

what are some common causes of sleep deprivation?

Answer 23

• shift work
• drugs
• sleep environment
• stressors

Question 24

define sleep hygiene

Answer 24

healthy habits, behaviours & enviro factors that can be adjusted to help you have a good night’s sleep

Question 25

list some techniques to improve sleep hygiene?

Answer 25

- improving sleep enviro - consistent sleep patterns - management of electronic devices

Question 26

what was He et al's study called?

Answer 26

The effect of restricting bedtime mobile phone use on sleep, arousal, mood & working memory

Question 27

who is behind the study: The effect of restricting bedtime mobile phone use on sleep, arousal, mood & working memory?

Answer 27

He et al

Question 28

what is the aim of He et al's study?

Answer 28

Study aimed to assess the effects of restricting mobile phone use before bedtime on sleep, re-sleep arousal, mood & working memory

Question 29

what is the method of He et al's study?

Answer 29

- 38 participants randomised to either intervention group where members instructed to avoid mobile phone 30 mins before bedtime, or control group, where given no instructions. - Sleep habit, sleep quality, pre-sleep arousal & mood were measured using the sleep diary, the Pittsburgh sleep quality index, the Pre-Sleep Arousal Scale & the Positive & Negative Affect Schedule.

Question 30

what are the results of He et al's study?

Answer 30

Restricting mobile phone use before bedtime for 4 weeks was effective in reducing sleep latency (how long it takes to fall asleep), increasing sleep duration, improving sleep quality, reducing pre-sleep arousal & improved positive affect & working memory

Question 31

what were the contributions of He et al's study?

Answer 31

Used on patients suffering from insomnia who show a high pre-sleep arousal as results from study show it can reduce pre-sleep arousal

Question 32

what were the criticisms of He et al's study?

Answer 32

- Data collection = too subjective – because data collected was from sleep diary, a sleep quality questionnaire & a scale on pre-sleep arousal = these are all highly subjective. Should have collected more objective data - Sample size only consisted of 38 people. Too small - sample needs to be larger for it to be representative of wider pop. & to generalise findings to wider pop.

Question 33

define circadian rhythm

Answer 33

Regular, automatic physiological changes that occur during a 24-hour cycle that regulates chemical & hormonal production & metabolism. Affected by amount of light in person's enviro & operate like an internal body/biological clock that adjusts our physical, mental & behavioural processes.

Question 34

define melatonin

Answer 34

hormone secreted by the pineal gland that causes drowsiness & helps to regulate the sleep-wake cycle

Question 35

define shift work disorder

Answer 35

extrinsic circadian phase sleep disorder caused by external behavioural factors & characterised by insomnia, chronic sleep deprivation & excessive sleepiness when awake.