sleep

Question 1

sleep

Answer 1

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

Question 2

levels of awareness

Answer 2

little awareness of external environment when we are asleep

Question 3

content limitations

Answer 3

relinquish conscious control of our thoughts while asleep

Question 4

controlled and automatic processes

Answer 4

performing tasks is impossible

except sleep walking

Question 5

perceptual and cognitive distortions

Answer 5

attention to stimuli is lower(pain)

thoughts are disorganised and unrealistic

Question 6

emotional awareness

Answer 6

more or less

either bad or good dream

Question 7

self control

Answer 7

less control over behaviours and actions

Question 8

time orientation

Answer 8

distorted sense of time that has passed

Question 9

circadian rhythems

Answer 9

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

Question 10

ultradian rhythems

Answer 10

biological rhythems that occur for less than 24 hours

90 min cycles, sleep has alternating REM and NREM cycles

Question 11

the sleep cycle process

Answer 11

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

Question 12

REM sleep

Answer 12

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

Question 13

NREM

Answer 13

80% of sleep is spent at NREM sleep stages

Question 14

restoration theory

Answer 14

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

Question 15

restorative effects of NREM

Answer 15

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

Question 16

restorative effects of REM

Answer 16

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

Question 17

support for restorative theory

Answer 17

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

Question 18

criticism of restorative theory

Answer 18

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

Question 19

evolutionary theory

Answer 19

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

Question 20

evolutionary examples

Answer 20

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

Question 21

criticism of evolutionary theory

Answer 21

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

Question 22

partial sleep deprivation

Answer 22

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

Question 23

partial sleep deprivation: psychological effects

Answer 23

affective disturbances
behavioural difficulties
cognitive difficulties

Question 24

partial sleep deprivation: psychological affects- affective disturbances

Answer 24

highly emotional

irritability

Question 25

partial sleep deprivation: psychological effects- behavioural difficulties

Answer 25

clumsiness | less concentration

Question 26

partial sleep deprivation: psychological effects- cognitive difficulties

Answer 26

thinking | poor decision making

Question 27

partial sleep deprivation: physiological effects

Answer 27

headaches | hand tremors

Question 28

microsleeps

Answer 28

short period of drowsiness or sleep that occurs while person is awake

Question 29

sleep-wake shifts: adolescents

Answer 29

timing of melatonin secretion that induces sleep onset peaks later makes individual sleepier 1-2 hours later than normal

Question 30

sleep wake shifts: shift work

Answer 30

individuals exposed to excessive night time light | alters sleep wake schedule

Question 31

sleep wake shift: jet lag

Answer 31

caused by misalignment of circadian rhythm to destination clock time sleepiness, insomnia, fatigue sleep deprivation effects

Question 32

shift work disorder

Answer 32

complaint of sleepiness and insomnia in relation to work schedule falling during time of habitual sleep

Question 33

sleep disorders

Answer 33

any problem that disrupts normal NREM, REM sleep cycle and onset of sleep sleep phenomena dysomnia parasomnia

Question 34

sleep disorders: sleep phenomena

Answer 34

dreams, walking, talking during sleep reoccur and disrupt sleep

Question 35

sleep disorders: parasomnias

Answer 35

abnormal movement, emotions, behaviour while asleep between stages of waking/falling asleep

Question 36

sleep disorders: dysomnias

Answer 36

problem getting to sleep or staying asleep | excessive sleepiness

Question 37

sleep disorders: dysomnias- psychological causes

Answer 37

emotional/social disturbances

Question 38

sleep disorders: dysomnias- physiological causes

Answer 38

medical problems

Question 39

sleep disorders: dysmonias- treatment

Answer 39

sleeping tablets/CBT

Question 40

sleep walking

Answer 40

walking whilst asleep and conducting activities occurs in stage 3/4 of NREM sleep can go up to half an hour

Question 41

CBT-I

Answer 41

cognitive behaviour therapy for insomnia | aims to improve sleep habits and behaviours by changing thoughts and behaviours that affect person to sleep

Question 42

CBT-I: improvement activites

Answer 42

``` stimulus control sleep restriction relaxation training CT sleep hygiene training ```

Question 43

CBT-I: stimulus control

Answer 43

classical conditioning | breaking bedroom activities

Question 44

CBT-I: sleep restriction

Answer 44

strict bed schedule

Question 45

CBT-I: relaxation training

Answer 45

recognise and control muscle tension

Question 46

CBT-I: CT- cognitive therapy

Answer 46

replaces beliefs and fears regarding sleep with expectations

Question 47

CBT-I: sleep hygiene training

Answer 47

learns about lifestyle habits alcohol, exercise, diet environmental factors

Question 48

bright light therapy

Answer 48

light is important for human circadian rhythms(synchronising with external rhythm) capable of suppressing nocturnal melatonin secretion in humans