SLEEP Flashcards
what does sleep act to do for individuals?
acts to restore homeostasis , allowing energy levels to be restored
what is the sleep-wake cycle and what is it regulated by?
recurring pattern of wakefulness and sleep that individuals undergo on a daily basis
regulated by the circadian rhythm
define what is meant by the Circadian Rhythm
the bodily cycle that lasts around 24hours and controls the nocturnal release of hormones including melatonin
define the role of melatonin
hormone regulating the sleep-wake cycle
how many cycles does the body undergo during sleep each night and how long do they usually last?
can this be altered?
4/6 cycles
lasting 90 minutes
yes, altered in length throughout the night
what is the sleep wake cycle made up of?
4 distinct stages
3x Non-REM stages
1x REM stage
what does NREM and REM stand for?
Non-RAPID EYE MOVEMENT
RAPID EYE MOVEMENT
what are the 4 characteristics is each stage?
sleep state
heart rate
eye movement
muscle tension
what are the 4 characteristics of NREM 1
S - transitional period from wakefulness to sleep
H - Decreased Heart Rate
E - eyes slow rolling movement
M - muscles relax
what is the time frame of NREM 1 stage?
1-7 minutes
what are the characteristics of NREM 2 stage?
S - light non-REM sleep
H - Heart rate slows down
E - eye movement stops
M - muscles continue to relax and can twitch
how long does NREM 2 stage last?
10-25 minutes
increases in repetition of stage
what are the characteristics of NREM 3 stage?
S - DEEP non-REM sleep
H - HR continues to decrease
E - minimal eye movement
M - muscles are at most relaxed
how long does the NREM 2 stage last?
20-40 minutes
decreases in length after first few cycles
what are the characteristics of REM stage ?
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
define sleep deprivation
the condition of not getting enough sleep
what are the 4 causes of sleep deprivation
- Shift work
- Drugs
- Sleep environment
- Stressors
what are the effects of shift work on sleep deprivation (3)
- alters sleep-wake cycle, reducing quality of sleep
- altering melatonin secretion
- trouble sleeping during the day due to exposure to light at night and dark during day - effecting circadian rhythm
what are the effects of drugs on sleep deprivation? (3)
- particular drugs impact sleep stage progression
- stimulant drugs increase activity of Central nervous System
- alcohol is a depressant - causing people to wake up when it wears off
what are the effects of the sleep environment on sleep deprivation? (3)
- brightly lit environments reduce melatonin secretion
- environmental noise
- uncomfortable sleep environment
what are the effects of stressors on sleep deprivation?
- marital or family stressors
- problems at work and school
- financial
- major illness
FEELINGS OF ANXIETY
AFFECTING SLEEP ROUTINES
define partial (acute) sleep deprivation
the severe reduction or complete lack of sleep over a short period of time
what is the general limit for partial (acute) sleep deprivation
less than 5 hours of sleep within a 24 hour period over a few consecutive nights
what are 2 psychological effects of Partial/Acute sleep deprivation?
Attention - lapses in attention increases when sleep deprived
Mood - Decreases mood and causes irritability in individuals when sleep deprived
what are 2 physiological effects of partial/acute sleep deprivation?
Reflex Speed - reaction times become higher, longer to react to stimuli
Vision - becomes blurry, eye twitches occur, eyes more sensitive to light
define chronic sleep deprivation
the persistent reduction of sleep over a long period of time
what is the time period associated with chronic sleep deprivation?
inadequate sleep for more than a few weeks at a time, lasting for years
what are 2 physiological effects of Chronic Sleep Deprivation
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
what are 2 psychological effects of Chronic Sleep Deprivation?
Insomnia - sleep disorder characterised by difficulty falling asleep or staying asleep
Anxiety - emotional regulations negatively effected by CSD - exacerbating symptoms of anxiety
define sleep hygiene
the behaviour and sleep environment that results in healthy sleep
what are 3 techniques that improve sleep hygiene
- management of electronic devices
- consistent sleep patterns
- creation of a healthy sleep environment
what is the effect of devices of sleep? what is the recommended time devices are used before sleep? (3)
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
what is the purpose of consistent sleep patterns? how can one regulate sleep patterns (3)
aids and regulates the circadian rhythm (internal body clock)
setting bedtime, allowing for recommended amount of sleep according to age
prevents sleep deprivation
what is the purpose of a healthy sleep environment (3)
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
who conducted the study of the effects of restricting bedtime mobile phone use of sleep, arousal, mood and working memory?
HE ET AL , 2020
what was the aim of He Et Al’s study? (5)
to determine how limiting the use of mobile phones before bedtime affects mood, working memory, pre-sleep arousal, sleep quality and sleep habits
what materials did He Et Al use? (5)
- PANSAS
- N-back
- PSAS
- PSQI
- Online sleep diary
what is PANSAS? what is it used for
positive and negative affect schedule
self report measure - positive and negative emotions
what is n-back? what was it used for ?
working memory test on computer program
respondents required to respond to specified numbers - memory test
what is PSAS? what is it used for?
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
what is PSQI? what is it used for ?
Pittsburg Sleep Quality Index
self report measure - 19 items assesssing sleep quality and disturbances over past month
score - indicating sleep quality
what is the online sleep diary used for?
recording bedtime, time taken to fall asleep, wake time, time arise from bed and sleep duration
time on technology before bed
what did He Et Al find? (7)
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
how many uni students did He et Al use?
38 students who used mobile phone before bed and had poor sleep quality
what were 2 limitations of He et Al’s study?
- small sample size limiting generalisability to population sample was taken from
- all measures, except n-back were self report measures - likely to be bias and exaggerated
