sleep Flashcards

1
Q

sleep

A

reoccurring asc that’s characterised by a loss of conscious awareness
occurs naturally

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2
Q

levels of awareness

A

little awareness of external environment when we are asleep

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3
Q

content limitations

A

relinquish conscious control of our thoughts while asleep

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4
Q

controlled and automatic processes

A

performing tasks is impossible

except sleep walking

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5
Q

perceptual and cognitive distortions

A

attention to stimuli is lower(pain)

thoughts are disorganised and unrealistic

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6
Q

emotional awareness

A

more or less

either bad or good dream

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7
Q

self control

A

less control over behaviours and actions

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8
Q

time orientation

A

distorted sense of time that has passed

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9
Q

circadian rhythems

A

sleep wake cycle
biological cycle with a 24 hour duration
part of brain regulating sleep is SCN

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10
Q

ultradian rhythems

A

biological rhythems that occur for less than 24 hours

90 min cycles, sleep has alternating REM and NREM cycles

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11
Q

the sleep cycle process

A

stage 1 and 2 are light sleep
stage 3 and 4 are deep sleep
REM is stage 5
4-5 cycles per night

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12
Q

REM sleep

A

rapid eye movement which the eye balls move beneath closed eye lids
1st period lasts for 10 minutes and lengthens to 1 hour
body systems are highly active even though body looks calm

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13
Q

NREM

A

80% of sleep is spent at NREM sleep stages

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14
Q

restoration theory

A

restoring
sleep allows body to recharge, to recover from physical and psychological work during the day
allows body growth process

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15
Q

restorative effects of NREM

A

important for repairing the body
plays role in growth process
sleep gland releases growth hormone

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16
Q

restorative effects of REM

A

important peak period of brain development (infants=REM)
plays role in consolidation of new memories
REM aids learning and can occur with REM sleep deprivation

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17
Q

support for restorative theory

A

REM sleep improves alertness
REM improves memory consolidation
sleep improves immunity against illness

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18
Q

criticism of restorative theory

A

if sleep is restorative, it is counter intuitive to have the mind be so active during this time

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19
Q

evolutionary theory

A

survival is the main purpose of sleep
combination of finding food, avoid predators and conserve energy
sleep increases animals chance of survival

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20
Q

evolutionary examples

A

bears conserve energy
mice sleep quietly
cows stay away to constantly eat

21
Q

criticism of evolutionary theory

A

shows that sleep is useful but does not explain why we must have sleep
loss of awareness= vulnerability

22
Q

partial sleep deprivation

A

occurs when a person does not get enough sleep they need or are deprived of one particular stage of sleep
no permanent effects

23
Q

partial sleep deprivation: psychological effects

A

affective disturbances
behavioural difficulties
cognitive difficulties

24
Q

partial sleep deprivation: psychological affects- affective disturbances

A

highly emotional

irritability

25
partial sleep deprivation: psychological effects- behavioural difficulties
clumsiness | less concentration
26
partial sleep deprivation: psychological effects- cognitive difficulties
thinking | poor decision making
27
partial sleep deprivation: physiological effects
headaches | hand tremors
28
microsleeps
short period of drowsiness or sleep that occurs while person is awake
29
sleep-wake shifts: adolescents
timing of melatonin secretion that induces sleep onset peaks later makes individual sleepier 1-2 hours later than normal
30
sleep wake shifts: shift work
individuals exposed to excessive night time light | alters sleep wake schedule
31
sleep wake shift: jet lag
caused by misalignment of circadian rhythm to destination clock time sleepiness, insomnia, fatigue sleep deprivation effects
32
shift work disorder
complaint of sleepiness and insomnia in relation to work schedule falling during time of habitual sleep
33
sleep disorders
any problem that disrupts normal NREM, REM sleep cycle and onset of sleep sleep phenomena dysomnia parasomnia
34
sleep disorders: sleep phenomena
dreams, walking, talking during sleep reoccur and disrupt sleep
35
sleep disorders: parasomnias
abnormal movement, emotions, behaviour while asleep between stages of waking/falling asleep
36
sleep disorders: dysomnias
problem getting to sleep or staying asleep | excessive sleepiness
37
sleep disorders: dysomnias- psychological causes
emotional/social disturbances
38
sleep disorders: dysomnias- physiological causes
medical problems
39
sleep disorders: dysmonias- treatment
sleeping tablets/CBT
40
sleep walking
walking whilst asleep and conducting activities occurs in stage 3/4 of NREM sleep can go up to half an hour
41
CBT-I
cognitive behaviour therapy for insomnia | aims to improve sleep habits and behaviours by changing thoughts and behaviours that affect person to sleep
42
CBT-I: improvement activites
``` stimulus control sleep restriction relaxation training CT sleep hygiene training ```
43
CBT-I: stimulus control
classical conditioning | breaking bedroom activities
44
CBT-I: sleep restriction
strict bed schedule
45
CBT-I: relaxation training
recognise and control muscle tension
46
CBT-I: CT- cognitive therapy
replaces beliefs and fears regarding sleep with expectations
47
CBT-I: sleep hygiene training
learns about lifestyle habits alcohol, exercise, diet environmental factors
48
bright light therapy
light is important for human circadian rhythms(synchronising with external rhythm) capable of suppressing nocturnal melatonin secretion in humans