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Psychology > Sleep > Flashcards

Sleep Flashcards

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1
Q

what are the 2 purposes of sleep?

A
  1. evolutionary purpose
  2. restorative purpose
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2
Q

define frequency

A

describes the number of brain waves

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3
Q

define amplitude

A

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

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4
Q

define REM sleep

A

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

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5
Q

what are the 2 types of sleep?

A
  1. NREM
  2. REM
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6
Q

describe NREM stage 1

A
  • 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
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7
Q

what is the duration of NREM stage 1?

A

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

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8
Q

describe NREM stage 2

A
  • 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
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9
Q

what is the duration of NREM stage 2?

A

lasts for about 10-20 mins

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10
Q

describe NREM stage 3

A
  • 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.
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11
Q

what is the duration of NREM stage 3?

A

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

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12
Q

define sleep deprivation

A

going without sleep; sleep loss

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13
Q

what are the 2 types of sleep deprivation?

A
  1. partial
  2. chronic
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14
Q

define partial sleep deprivation

A

having less sleep than what is normally required

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15
Q

define chronic sleep deprivation

A

not having any sleep at all

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16
Q

list the effects of PSD on mood

A
  • mood swings
  • increase in negative emotions
  • irritability
17
Q

list the effects of PSD on attention

A
  • difficulty maintaining attention & concentrating
  • difficulty processing info
  • distorted perceptions
18
Q

list the effects of PSD on vision

A
  • drooping eyelids
  • staring & inability to focus your eyes
19
Q

list the effects of PSD on reflex speed

A
  • slowed reflexes
20
Q

how is an individual’s stage of sleep determined?

A

EEG - electroencephalograph

21
Q

what are the psychological effects of prolonged CSD?

A
  • anxiety disorders
  • depression
  • sleep disorders
  • hallucinations
  • delusions
  • paranoia
22
Q

what are the physiological effects of prolonged CSD?

A
  • sleepiness
  • fatigue
  • hand tremors
  • drooping eyelids
  • slurred speech
23
Q

what are some common causes of sleep deprivation?

A
  • shift work
  • drugs
  • sleep environment
  • stressors
24
Q

define sleep hygiene

A

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

25
Q

list some techniques to improve sleep hygiene?

A
  • improving sleep enviro
  • consistent sleep patterns
  • management of electronic devices
26
Q

what was He et al’s study called?

A

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

27
Q

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

A

He et al

28
Q

what is the aim of He et al’s study?

A

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

29
Q

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

A
  • 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.
30
Q

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

A

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

31
Q

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

A

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

32
Q

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

A
  • 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.
33
Q

define circadian rhythm

A

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.

34
Q

define melatonin

A

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

35
Q

define shift work disorder

A

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

35
Q
A

Psychology (9 decks)

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