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PSY333 > Sleep > Flashcards

Sleep Flashcards

1
Q

What are the main reasons we sleep?

A

Restock energy, clear neurotoxins (adenosine), reduce brain temperature, dream, enhance cognition, and consolidate memories.

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2
Q

Stage 1 of Sleep

A

Type: NREM (N1)
Length: 1-7 min

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3
Q

Stage 2

A

Type: NREM (N2)
Length: 10-25 min

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4
Q

Stage 3

A

Type: NREM (N3), deep sleep
Length: 20-40 min

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5
Q

Stage 4

A

Type: REM
Length: 10-60 min

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6
Q

Stages of sleep caveat

A

People move through the stages in different order and spend unique amount of time in each

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7
Q

What type of brain waves are present when awake and alert?

A

Beta waves (high frequency, low amplitude).

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8
Q

What brain wave activity begins in Stage 1 sleep?

A

Alpha waves, which gradually shift to Theta waves

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9
Q

Describe Stage 1 of NREM sleep

A

Light sleep, relaxed state, alpha waves moving to theta waves

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10
Q

What are key features of Stage 2 sleep?

A

Theta waves, sleep spindles (bursts of brain activity), and K-complexes (large spikes in response to external stimuli)

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11
Q

What is the function of sleep spindles?

A

They are involved in memory consolidation

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12
Q

What is a K-complex and what triggers it?

A

A K-complex is a high-amplitude brain wave triggered by external stimuli.

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13
Q

What type of waves dominate Stage 3 (NREM) sleep?

A

Delta waves – low frequency, high amplitude.

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14
Q

Why is Stage 3 sleep important?

A

It is the deep, restorative stage of sleep (slow wave sleep).

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15
Q

What characterizes REM sleep?

A

High-frequency brain waves, rapid eye movement, and vivid dreaming.

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16
Q

What physical changes occur as you go through the stages of sleep?

A

Decreased metabolism, reduced muscle control, and lower frequency brain waves (except in REM).

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17
Q

How many sleep cycles occur in an average 8-hour night of sleep?

A

Around 4 to 6 cycles.

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18
Q

What neurotransmitters are involved in promoting wakefulness?

A

Glutamate, Acetylcholine, Dopamine, Norepinephrine, Serotonin, Histamine, Orexin/Hypocretin

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19
Q

Which neurotransmitters promote sleep in NREM?

A

GABA, Galanin, Adenosine, Melatonin

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20
Q

Which neurotransmitters promote sleep in REM?

A

Acetylcholine, Glutamate, GABA, Glycine (muscle atonia)

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21
Q

Which neurotransmitters are monoamines especially important for wakefulness/sleep regulation?

A

Serotonin, Histamine, Norepinephrine, Dopamine

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22
Q

What role does Orexin/Hypocretin play in sleep?

A

Promotes wakefulness and arousal; loss linked to narcolepsy (most important)

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23
Q

What is the role of the VLPO (ventrolateral preoptic nucleus)?

A

Sleep-promoting centre; inhibits arousal systems to initiate sleep.

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24
Q

Where is the VLPO?

A

Hypothalamus

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25
What does the Lateral Hypothalamus do in sleep?
Contains Orexin neurons that promote wakefulness.
26
What is the function of the Suprachiasmatic Nucleus (SCN)?
Master circadian clock; receives light info and regulates sleep-wake cycle.
27
What is the role of the Thalamus in sleep?
Relay center for sensory input; becomes less active during sleep.
28
What does the Pons do in sleep regulation?
Involved in REM sleep; contains GABAergic neurons that inhibit motor activity.
29
What is the role of the Pineal Gland?
Produces melatonin in response to darkness, promoting sleep.
30
How does the Amygdala relate to sleep?
Processes emotion; active in REM sleep and may play a role in dream-related emotional processing.
31
What activates Orexin neurons?
Input from the SCN (light), limbic system (emotional state), and energy balance (hunger/eating).
32
How do Orexin neurons maintain wakefulness?
They stimulate monoaminergic neurons (dopamine, norepinephrine, etc.) that project to the thalamus and cortex.
33
What is the function of monoaminergic neurons in sleep-wake regulation?
Promote wakefulness and cortical activation.
34
What is the function of the VLPO during wakefulness?
Inhibited by Orexin and monoaminergic neurons to prevent sleep.
35
What happens to the balance between excitatory and inhibitory signals in the awake state?
Excitatory signals outweigh inhibitory ones, keeping us awake.
36
What neurotransmitter is used in the cholinergic system?
Acetylcholine (ACh)
37
What is the role of the cholinergic system in wakefulness?
Promotes cortical activation and alertness — high ACh activity during wakefulness.
38
What is the role of the cholinergic system in REM sleep?
ACh levels are also high in REM, contributing to cortical activation and dreaming.
39
What is the cholinergic system's activity like in NREM sleep?
Low — ACh activity drops significantly during NREM, especially in deep sleep (slow wave sleep).
40
What is atonia?
A state of muscle paralysis where skeletal muscles are extremely relaxed or inactive.
41
During which stage of sleep does atonia occur?
REM sleep
42
What regulates sleep?
1. social timing (work, people around you) 2. circadian system (light in environment) 3. homeostatic signal (balanced of all sleep related messengers)
43
How does core body temperature change over 24 hours?
Rises during the day, peaks in late afternoon, drops at night, and hits its lowest during early morning sleep.
44
Other key players?
Plasma cortisol and plasma melatonin
45
What is chronotype?
Preference of sleep-wake timing (based on circadian rhythm)
46
How to categorize chronotype?
MEQ (high = morning, low= evening) and MCTQ
47
What affects chronotype
- social timing, circadian system and homeostasis - changes based on age (less needed the older you get) and how much you work (less work = more sleep)
48
Social jetlag
due to a discrepancy between circadian rhythm and actual sleep times imposed by social obligations
49
Effects of social jetlag
- exhaustion - depressed mood - reduced attention - reduced decision making - reduced immunity
50
Narcolepsy
- sleep disorder: lack of control when asleep - loss of orexin neurons - w/ cataplexy > sudden loss of muscle control
51
Physio of narcolepsy
- sudden excitation triggers cataplexy - VLPO doesn't know how to deal with stuff - random stuff happens
52
Narcolepsy and muscles
Bio doesn't work well together - amygdala has strong effect on muscle tone (loss of orexin neurons) - cataplexy triggered through emotionall triggers
53
Types of sleep disorders
- insomnia - sleep epnea - restless kegs syndrome
54
Parasomnnias
abnormal behaviors, movements, emotions, or perceptions that occur during sleep or during transitions between sleep stages
55
What is Parasomnnias caused by?
genes, social jetlag and medication
56
Treatment for sleep disorders
- lifestyle changes - medications - CBT - specialised devices
57
What used to be believed linked mental health and sleep?
pschiatric illness and stress/ social isolation/ medication
58
What do we believe today about mental health and sleep?
multidirectional and more factors
59
Sleep disturbances and psychiatric disorders linked to:
- increased anxiety and depression - poor emotional regulation - negative perception of neutral stimuli - altered hormone function
60
sleep and schizophrenia
- delusions linked to sleep disruption - genetic link
61
Depression and anxiety and sleep
insomnia and hyypersomnia
62
Sleep and stress (cortisol)
- slow wave sleep: SAM & HPA axes shut down, CRH and cortisol levels decrease - REM sleep: SAM & HPA axes more active, cortisol increases - CRH and cortisol levels start to rise rapidly an hour before waking
63
cortisol level tracks...
circadian rhythm
64
Sleep deprivation as a stressor
- no sleep = continued rise in cortisol (allostatic load) - more activation in frontal cortex during WM tasks (unhelpful) - rxn times, immune system & concentration suffer - build up of adenosine (more sleepy> becomes neurotoxin) = hallucinations - HPA dysregulation - higher SNS activation and glucocorticoid
65
Fatal Familial Insomnia
unfolded proteins in body into weird shapes is the build up if adenosine
66
How does HPA dysregulation affect sleep?
inverted curve: tired during day and vice versa burnout: cortisol not working enough overactive: thyroid and immune problems
67
COVID changed sleep!
increased social jetlag and reduced sleep quality
68
Factors impacting sleep (quality and quantity)
- genetics (80%) - circadian rhythms (blue light, alc, ceffeine, reg sleep schedule, exercise/ body temp)
69
Resetting biological rhythm results
better mood, better eating habits, change in chronotype and decreased social jetlag
70
Exercise and sleep
- reduces arousal and stress hormones - may take up to 4 months to notice effects

PSY333 (7 decks)

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