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PSYC3010 > Sleep > Flashcards

Sleep Flashcards

1
Q

When did sleep research begin?

A

in 1953, with the discovery of REM sleep by Aserinsky and Kleitman

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2
Q

nonREM sleep is divided into how many stages?

A 
4
1 - light
2- intermediate
3- moderately deep
4- deep
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3
Q

What psychophysiological sleep measures are used to determine sleep stages?

A

EEG (brain waves), eye movements (EOG) and EMG (muscle tension)

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4
Q

Give characteristics of being awake

A

responsive, can recall all events
EEG: alpha, 8-12Hz
EOG: eye movement normal
EMG: muscle tension normal

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5
Q

Give characteristics of stage 1 sleep

A

mind drifting, easy to wake, memory consolidation ceases
EEG: beta and theta waves, <50% alpha, complexes and sleep spindles present
EOG: slower eye movements
reduced EMG

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6
Q

Give characteristics of stage 2 sleep

A

mind drifting, more difficult to awaken
EEG: slightly increased brain activity
EOG: very little eye movement
EMG: reduced EMG

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7
Q

Give characteristics of sleep stages 3 and 4

A

mind is fairly blank, very difficult to awaken
EEG: delta waves present, if delta waves showing 20-50% stage 3, >50% stage 4
EOG: absolutely steady
EMG: relatively low

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8
Q

Give characteristics of REM sleep

A

vivid dreams, emotional arousal, can awake feeling alert, occasional rapid eye movements
EEG: beta, saw-tooth waves
EOG: rapid conjugate eye movements
EMG: further drop off

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9
Q

How many REM periods are in a typical sleep cycle?

A

approximately 5 - first one is short. 90 minute cycles. Awakenings are a normal part of the sleep period

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10
Q

Sleep mentation is…

A

the reporting of ongoing mental activity after an awakening from sleep. most remembered in REM, quality of report based on sleep stage.
Seems not to be consolidated in memory, dreaming only occured if awoken during REM

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11
Q

How does age effect sleep?

A

Steady decline of stage 3 and 4 from childhood
Doesn’t impact people’s lives
Sleep need declines with age (about 1.5 hours between 20 and 70)

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12
Q

What is the homeostatic sleep mechanism?

A

The system requires a certain amount of sleep - not necessarily 8 hours per night
A person’s sleep drive increases during waking hours and decreases during sleeping hours

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13
Q

What does a circadian rhythm mean?

A

1 peak and 1 trough in roughly 24 hours, lots of physiological, hormonal, biochemical and behavioural measures are on circadian rhythm

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14
Q

What did the Dawson and Reid study on fatigue, alcohol and performance impairment find? (1997)

A

Across the day, performance tends to increase
Later in the day, performance begins to drop at about 17 hours of wakefulness and approaches the .05 level
After 23 hours of wakefulness, performance equal to .06 level

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15
Q

What maintains circadian rhythms?

A

The body clock, located in the hypothalamus called the Supra-chiasmatic nucleus (SCN)

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16
Q

Describe the SCN

A
  • receives visual input from eyes and biochemical input from blood stream
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17
Q

When can extreme eveningness become an issue?

A

When the circadian phase of evening types conflicts with conventional work demands e.g. 8-9am starts, sleep onset insomnia can develop

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18
Q

Sleep onset insomnia can produce what symptoms?

A

loss of sleep, daytime tiredness, fatigue and distress

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19
Q

How can we re-time the body clock?

A

With light: bright light presented in late evening (Tmin) will tend to delay circadian rhythms, bright light presented just after Tmin will push the body clock earlier

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20
Q

What is insomnia?

A

Sleep onset insomnia, sleep maintenance insomnia, early morning awakening insomnia are three common types of insomnia

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21
Q

What are some problems associated with hypnotic drugs/pharmacotherapy?

A

effect diminishes with time

sleep deteriorates badly after ceasing the drug

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22
Q

What is CBT?

A

Cognitive Behavioural Therapy

CBTi is CBT specifically related to insomnia

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23
Q

What are some of the daytime impairments of insomnia caused by?

A

hyper-arousal from worry, frustration, and triggering the threat response system (SNS)

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24
Q

What does CBT aim to do?

A

identify and ameliorate the maladapative beliefs about sleep and reduce chronic hyper-arousal

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25
Q

Explain bedtime (sleep) restriction therapy

A

restricting the amount of time people are lying awake which is a source of frustration and anxiety
The aim is to build up sleep pressure during a restricted bedtime so sleep comes easier when in bed

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26
Q

Explain stimulus control therapy

A

Essentially - don’t go to bed until you’re very sleepy
If you’re not asleep within 15 minutes - get out of bed and do something until sleepy
Have a fixed wake up time regardless of night’s sleep

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27
Q

What are some sleep conducive behaviours that contribute to positive ‘sleep hygiene’?

A
  • restrict bedroom environment for sleep and sex
  • don’t have a fixed bedtime/spend too long in bed
  • reduce drugs like caffeine, alcohol, nicotine
  • comfortable, quiet and dark bedroom
  • deal with worries before bed
28
Q

What are some helpful relaxation strategies that can help people fall asleep?

A

meditation, mindfulness, progressive muscle relaxation

29
Q

What are the steps for general insomnia treatment?

A
  • assess insomnia type
  • daytime functioning assessed
  • factors causing insomnia determined
  • appropriate CBT treatments initiated
  • management transferred to patient
30
Q

What is a nap?

A

No standardised defintion

  • a ‘short sleep’ which is distinct from the normal sleep episode
  • any sleep period <50% of average nocturnal sleep period
  • anytime during the day during which you may doze or sleep
31
Q

How common is napping in Australia?

A

50% of people nap at least once per week
20% of people nap 4+ times per week
Rate of napping a lot higher in countries like Mexico and Nigeria

32
Q

Where is the greatest proportion of frequent nappers?

A

Greatest in countries closer to the equator, also known as ‘siesta cultures’

33
Q

What are siesta cultures?

A
  • lifestyles incorporate ‘quiet time’ in the early afternoon
  • Mediterranean region and Central America
  • noon/early afternoon is most common time when naps are taken, due to natural dip in alertness (post-lunch dip)
34
Q

Why do people nap? 3 main types

A
  • replacement napping to catch up on lost sleep
  • prophylactic napping in anticipation of sleep loss
  • Appetitive napping when you just nap because
35
Q

What is EDS?

A

Excessive Daytime Sleepiness

  • 10% of population affected (shift workers, sleep disorders)
  • if someone scores >10 on the ESS (Epworth Sleepiness Scale), they are experiencing EDS
36
Q

What are the three processes in the Three-Process Model of Alertness?

A
  • The Homeostatic Process (process S)
  • Process W (sleep intertia)
  • Circadian process (Process C)
37
Q

Explain the Homeostatic process

A
  • sleepiness increases at a steady rate from morning awakening throughout the day
  • once asleep, sleepiness decreases/alertness increases
38
Q

Explain Process W (sleep intertia)

A
  • period of decreased alertness experienced immediately after waking
  • when you wake up from a long nap and you feel like shit
39
Q

Explain the circadian process

A
  • internal process affects levels of alertness across the 24hr day
  • alertness is coupled with core temperature rhythm
40
Q

What are the factors that influence the recuperative value of a nap?

A
  • duration
  • circadian placement
  • prior wake time
  • napping experience
41
Q

How does the circadian placement affect the nap?

A
  • naps taken during post-lunch dip have greatest recuperative value (around 2pm)
  • naps taken during the circadian nadir are least recuperative (around 4-5am)
42
Q

How does prior wake time affect the nap?

A
  • naps are least beneficial after long periods of wakefulness (>18hrs)
43
Q

What was found during Carskadon’s summer sleep camps?

A
  • sleep quantity consistently 9.25 hrs
  • REM sleep stable over time
  • 40% decline in deep sleep
44
Q

What is one effect of <8hrs sleep on adolescents?

A

adolescents that get less 8 hours of sleep show a poorer working memory performance

45
Q

When do people experience a decline in slow wave sleep?

A

around 10-12 years of age

possible explanation of kids ‘growing out’ of sleepwalking/night terrors

46
Q

What is meant by chronotype?

A

The determination between morningness and eveningness

47
Q

What are some environmental influences for adolescents?

A
  • homework
  • part-time work
  • extra curricular activities
  • social (online) activities
  • personal activities
    These can all contribute to reduced sleep
48
Q

What is the major factor affecting the sleep of adolescents?

A

Biological factors account for over 75% of adolescent sleep

49
Q

Is less sleep on school nights a problem?

A

some yes and some no

  • some studies show lower sleep quantity lowers grades due to compromised learning abilities
  • sleep quality a significant player
50
Q

Is there a link between sleep and mood/suicide?

A

Greater the sleep disturbance/worse mood

Greater the sleep disturbance/ greater suicide ideation

51
Q

What is RNT?

A

Repetitive negative thinking that incorporates ruminating and worrying

52
Q

What is DSWPD?

A

Delayed Sleep Wake-Phase Disorder

53
Q

What are the major points on DSWPD?

A
  • significant delay in major sleep episode
  • symptoms present for 3 mths
  • when people can choose sleep schedule, sleep improves
54
Q

What is meant by the term ‘physical activity’?

A

PA includes all daily activities - all activities that include bodily movement
Exercise is a sub-category of PA - repetitive, underlying goal
Fitness - physiological attribute

55
Q

What is meant by acute exercise?

A

A single bout of exercise, effects occur immediately after e.g. increased HR

56
Q

What is meant by chronic exercise?

A

habitual exercise. Effects occur as a result of regular exercise e.g. resting HR decrease

57
Q

What are the 3 most popular hypotheses concerning physical activity assisting sleep?

A
  • thermogenic effect
  • circadian phase-shifting effects
  • antidepressant and anxyiolytic effects
58
Q

Explain the thermogenic effect

A

Trying to rise your core temperature in order to increase the capacity for temperature fall and melatonin secretion
Recommended to finish exercise 2-3 hours before bedtime

59
Q

Explain the circadian phase-shifting effects

A

the phase-response curve to exercise suggests it is similar to that of bright light, so exercise can have similar effects on your circadian rhythm to bright light therapy

60
Q

Explain the antidepressant and anxyiolytic effects

A
  • suggested that main sleep promoting effect of exercise is mediated via reduced anxiety/arousal
  • exercise intervention have shown beneficial impact on sleep and depressive symptoms
61
Q

How much sleep do athletes nee when compared to adults?

A

adults: 7-8 hrs
athletes: 9-10 hrs
NREM sleep time of restoration and repair, reduced injury and improved health, cognitive benefits

62
Q

What are some emotional benefits for sleep in athletes?

A

improves mood and motivation

increases training preparedness and pain tolerance

63
Q

What could prevent athletes from obtaining sleep?

A

late night games displace sleep and contribute to poor sleep hygiene
training schedules
travel can cause fatigue and disrupted circadian rhythm
psychological issues e.g. pre-game worries

64
Q

How does sleep extension improve athlete sleep?

A

improved concentration task results

improved mood and sleepiness measures

65
Q

What are some psychological strategies that could assist athlete sleep?

A

Recording thoughts to deal with negative automatic thoughts
imagery
progressive muscle relaxation

PSYC3010 (3 decks)

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