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Psychology ATAR > SLEEP > Flashcards

SLEEP Flashcards

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1
Q

what does sleep act to do for individuals?

A

acts to restore homeostasis , allowing energy levels to be restored

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2
Q

what is the sleep-wake cycle and what is it regulated by?

A

recurring pattern of wakefulness and sleep that individuals undergo on a daily basis

regulated by the circadian rhythm

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3
Q

define what is meant by the Circadian Rhythm

A

the bodily cycle that lasts around 24hours and controls the nocturnal release of hormones including melatonin

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4
Q

define the role of melatonin

A

hormone regulating the sleep-wake cycle

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5
Q

how many cycles does the body undergo during sleep each night and how long do they usually last?
can this be altered?

A

4/6 cycles
lasting 90 minutes
yes, altered in length throughout the night

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6
Q

what is the sleep wake cycle made up of?

A

4 distinct stages
3x Non-REM stages
1x REM stage

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7
Q

what does NREM and REM stand for?

A

Non-RAPID EYE MOVEMENT
RAPID EYE MOVEMENT

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8
Q

what are the 4 characteristics is each stage?

A

sleep state
heart rate
eye movement
muscle tension

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9
Q

what are the 4 characteristics of NREM 1

A

S - transitional period from wakefulness to sleep
H - Decreased Heart Rate
E - eyes slow rolling movement
M - muscles relax

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10
Q

what is the time frame of NREM 1 stage?

A

1-7 minutes

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11
Q

what are the characteristics of NREM 2 stage?

A

S - light non-REM sleep
H - Heart rate slows down
E - eye movement stops
M - muscles continue to relax and can twitch

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12
Q

how long does NREM 2 stage last?

A

10-25 minutes
increases in repetition of stage

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13
Q

what are the characteristics of NREM 3 stage?

A

S - DEEP non-REM sleep
H - HR continues to decrease
E - minimal eye movement
M - muscles are at most relaxed

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14
Q

how long does the NREM 2 stage last?

A

20-40 minutes
decreases in length after first few cycles

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15
Q

what are the characteristics of REM stage ?

A

S - dreams occur
H - HR increases to match rate when awake, varies depending on dream content
E - Rapid eye movement , visual info not transmitted to brain
M - muscles paralysed temporarily

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16
Q

define sleep deprivation

A

the condition of not getting enough sleep

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17
Q

what are the 4 causes of sleep deprivation

A
  1. Shift work
  2. Drugs
  3. Sleep environment
  4. Stressors
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18
Q

what are the effects of shift work on sleep deprivation (3)

A
  1. alters sleep-wake cycle, reducing quality of sleep
  2. altering melatonin secretion
  3. trouble sleeping during the day due to exposure to light at night and dark during day - effecting circadian rhythm
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19
Q

what are the effects of drugs on sleep deprivation? (3)

A
  1. particular drugs impact sleep stage progression
  2. stimulant drugs increase activity of Central nervous System
  3. alcohol is a depressant - causing people to wake up when it wears off
20
Q

what are the effects of the sleep environment on sleep deprivation? (3)

A
  1. brightly lit environments reduce melatonin secretion
  2. environmental noise
  3. uncomfortable sleep environment
21
Q

what are the effects of stressors on sleep deprivation?

A
  1. marital or family stressors
  2. problems at work and school
  3. financial
  4. major illness
    FEELINGS OF ANXIETY
    AFFECTING SLEEP ROUTINES
22
Q

define partial (acute) sleep deprivation

A

the severe reduction or complete lack of sleep over a short period of time

23
Q

what is the general limit for partial (acute) sleep deprivation

A

less than 5 hours of sleep within a 24 hour period over a few consecutive nights

24
Q

what are 2 psychological effects of Partial/Acute sleep deprivation?

A

Attention - lapses in attention increases when sleep deprived

Mood - Decreases mood and causes irritability in individuals when sleep deprived

25
Q

what are 2 physiological effects of partial/acute sleep deprivation?

A

Reflex Speed - reaction times become higher, longer to react to stimuli

Vision - becomes blurry, eye twitches occur, eyes more sensitive to light

26
Q

define chronic sleep deprivation

A

the persistent reduction of sleep over a long period of time

27
Q

what is the time period associated with chronic sleep deprivation?

A

inadequate sleep for more than a few weeks at a time, lasting for years

28
Q

what are 2 physiological effects of Chronic Sleep Deprivation

A

Heart disease - increased blood pressure and high cholesterol levels lead to heart disease

Obesity - leads to individuals increasing their intake of high energy foods as well as overall amount of food they eat for energy

29
Q

what are 2 psychological effects of Chronic Sleep Deprivation?

A

Insomnia - sleep disorder characterised by difficulty falling asleep or staying asleep

Anxiety - emotional regulations negatively effected by CSD - exacerbating symptoms of anxiety

30
Q

define sleep hygiene

A

the behaviour and sleep environment that results in healthy sleep

31
Q

what are 3 techniques that improve sleep hygiene

A
  1. management of electronic devices
  2. consistent sleep patterns
  3. creation of a healthy sleep environment
32
Q

what is the effect of devices of sleep? what is the recommended time devices are used before sleep? (3)

A

recommended to stop looking at devices an hour before sleep

emit blue light, which inhibits melatonin production, disrupting circadian rhythm

also, brain is stimulated (heightened arousal and cognitive alertness) increasing sleep latency and duration

33
Q

what is the purpose of consistent sleep patterns? how can one regulate sleep patterns (3)

A

aids and regulates the circadian rhythm (internal body clock)

setting bedtime, allowing for recommended amount of sleep according to age

prevents sleep deprivation

34
Q

what is the purpose of a healthy sleep environment (3)

A

circadian rhythm can change due to an uncomfortable sleep space

recommended bedroom kept free from distractions

bed should only be used for sleep and intimacy to create cognitive link

35
Q

who conducted the study of the effects of restricting bedtime mobile phone use of sleep, arousal, mood and working memory?

A

HE ET AL , 2020

36
Q

what was the aim of He Et Al’s study? (5)

A

to determine how limiting the use of mobile phones before bedtime affects mood, working memory, pre-sleep arousal, sleep quality and sleep habits

37
Q

what materials did He Et Al use? (5)

A
  1. PANSAS
  2. N-back
  3. PSAS
  4. PSQI
  5. Online sleep diary
38
Q

what is PANSAS? what is it used for

A

positive and negative affect schedule

self report measure - positive and negative emotions

39
Q

what is n-back? what was it used for ?

A

working memory test on computer program

respondents required to respond to specified numbers - memory test

40
Q

what is PSAS? what is it used for?

A

Pre-Sleep Arousal Scale

Likert scale - 16 statements that pertain to cognitive and somatic arousal experinced when trying to fall asleep

Cognitive - thoughts ex. worries
Somatic - physiological symptoms ex. increased HR

41
Q

what is PSQI? what is it used for ?

A

Pittsburg Sleep Quality Index

self report measure - 19 items assesssing sleep quality and disturbances over past month

score - indicating sleep quality

42
Q

what is the online sleep diary used for?

A

recording bedtime, time taken to fall asleep, wake time, time arise from bed and sleep duration

time on technology before bed

43
Q

what did He Et Al find? (7)

A

participants who used their phones 30 mins before bed took less time to fall asleep, stayed asleep longer, improved quality of sleep, reduced pre-sleep arousal, improved positive affect, reduced negative effects and improved working memory

44
Q

how many uni students did He et Al use?

A

38 students who used mobile phone before bed and had poor sleep quality

45
Q

what were 2 limitations of He et Al’s study?

A
  1. small sample size limiting generalisability to population sample was taken from
  2. all measures, except n-back were self report measures - likely to be bias and exaggerated

Psychology ATAR (7 decks)

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