sleep Flashcards
sleep
reoccurring asc that’s characterised by a loss of conscious awareness
occurs naturally
levels of awareness
little awareness of external environment when we are asleep
content limitations
relinquish conscious control of our thoughts while asleep
controlled and automatic processes
performing tasks is impossible
except sleep walking
perceptual and cognitive distortions
attention to stimuli is lower(pain)
thoughts are disorganised and unrealistic
emotional awareness
more or less
either bad or good dream
self control
less control over behaviours and actions
time orientation
distorted sense of time that has passed
circadian rhythems
sleep wake cycle
biological cycle with a 24 hour duration
part of brain regulating sleep is SCN
ultradian rhythems
biological rhythems that occur for less than 24 hours
90 min cycles, sleep has alternating REM and NREM cycles
the sleep cycle process
stage 1 and 2 are light sleep
stage 3 and 4 are deep sleep
REM is stage 5
4-5 cycles per night
REM sleep
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
NREM
80% of sleep is spent at NREM sleep stages
restoration theory
restoring
sleep allows body to recharge, to recover from physical and psychological work during the day
allows body growth process
restorative effects of NREM
important for repairing the body
plays role in growth process
sleep gland releases growth hormone
restorative effects of REM
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
support for restorative theory
REM sleep improves alertness
REM improves memory consolidation
sleep improves immunity against illness
criticism of restorative theory
if sleep is restorative, it is counter intuitive to have the mind be so active during this time
evolutionary theory
survival is the main purpose of sleep
combination of finding food, avoid predators and conserve energy
sleep increases animals chance of survival
evolutionary examples
bears conserve energy
mice sleep quietly
cows stay away to constantly eat
criticism of evolutionary theory
shows that sleep is useful but does not explain why we must have sleep
loss of awareness= vulnerability
partial sleep deprivation
occurs when a person does not get enough sleep they need or are deprived of one particular stage of sleep
no permanent effects
partial sleep deprivation: psychological effects
affective disturbances
behavioural difficulties
cognitive difficulties
partial sleep deprivation: psychological affects- affective disturbances
highly emotional
irritability
partial sleep deprivation: psychological effects- behavioural difficulties
clumsiness
less concentration
partial sleep deprivation: psychological effects- cognitive difficulties
thinking
poor decision making
partial sleep deprivation: physiological effects
headaches
hand tremors
microsleeps
short period of drowsiness or sleep that occurs while person is awake
sleep-wake shifts: adolescents
timing of melatonin secretion that induces sleep onset peaks later
makes individual sleepier 1-2 hours later than normal
sleep wake shifts: shift work
individuals exposed to excessive night time light
alters sleep wake schedule
sleep wake shift: jet lag
caused by misalignment of circadian rhythm to destination clock time
sleepiness, insomnia, fatigue
sleep deprivation effects
shift work disorder
complaint of sleepiness and insomnia in relation to work schedule falling during time of habitual sleep
sleep disorders
any problem that disrupts normal NREM, REM sleep cycle and onset of sleep
sleep phenomena
dysomnia
parasomnia
sleep disorders: sleep phenomena
dreams, walking, talking during sleep reoccur and disrupt sleep
sleep disorders: parasomnias
abnormal movement, emotions, behaviour while asleep between stages of waking/falling asleep
sleep disorders: dysomnias
problem getting to sleep or staying asleep
excessive sleepiness
sleep disorders: dysomnias- psychological causes
emotional/social disturbances
sleep disorders: dysomnias- physiological causes
medical problems
sleep disorders: dysmonias- treatment
sleeping tablets/CBT
sleep walking
walking whilst asleep and conducting activities
occurs in stage 3/4 of NREM sleep
can go up to half an hour
CBT-I
cognitive behaviour therapy for insomnia
aims to improve sleep habits and behaviours by changing thoughts and behaviours that affect person to sleep
CBT-I: improvement activites
stimulus control sleep restriction relaxation training CT sleep hygiene training
CBT-I: stimulus control
classical conditioning
breaking bedroom activities
CBT-I: sleep restriction
strict bed schedule
CBT-I: relaxation training
recognise and control muscle tension
CBT-I: CT- cognitive therapy
replaces beliefs and fears regarding sleep with expectations
CBT-I: sleep hygiene training
learns about lifestyle habits
alcohol, exercise, diet
environmental factors
bright light therapy
light is important for human circadian rhythms(synchronising with external rhythm)
capable of suppressing nocturnal melatonin secretion in humans
