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I & P Year 1 > Sleep > Flashcards

Sleep Flashcards

1
Q

According to the US CDC, how many adults do not get enough sleep?

A

1 in 3

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2
Q

How is sleep insufficiency defined?

A

Sleeping on average for less than 7 hours a night

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3
Q

What are people with sleep insufficiency more at risk of?

A

Immediate health and performance problems

e.g. risk of motor accidents/impaired cognitive performance

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4
Q

What are people with sleep insufficiency more at risk of in the long term?

A

Chronic health problems such as obesity, diabetes, heart disease and mental health problems

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5
Q

How does sleep insufficiently affect employers?

A

Sleep insufficiency leads to a loss of productivity

There are higher levels of employee absenteeism, showing up to work ill or impaired

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6
Q

What are the 3 areas which can be modified to improve sleep?

A
  1. ambience optimisation
  2. routine modification
  3. therapeutic treatment
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7
Q

Who wrote a report on the growing sleep-health economy?

What is this?

A

McKinsey

It is a response to the growing problem of sleep insufficiency

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8
Q

What is ambience optimisation?

A

Turning the bedroom into a ‘sleep sanctuary’ to improve the sleeping environment

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9
Q

What is involved in routine modification?

A

Having a regular bedtime will set an individual for a good night’s sleep

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10
Q

What is involved in therapeutic treatments to improve sleep?

A

Both prescription and over-the-counter sleep aids

As well as natural and homeopathic sleep products

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11
Q

What factors can be modified to improve ambience in the bedroom?

A
  1. furniture
  2. mattresses/pillows
  3. bedding
  4. curtains/shades
  5. lighting
  6. sound control
  7. temperature control/humidfiers
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12
Q

What factors could be modified to help improve routine?

A
  1. sleep monitors
  2. smart alarm clocks
  3. sleep apparel
  4. dietary considerations
  5. bath/personal care
  6. books
  7. meditation
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13
Q

What does the sleep staircase show?

A

The basic architecture of sleep, including episodes of rapid eye movement sleep (REM)

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14
Q

How is sleep described as a behaviour?

A

It is a highly organised behaviour that is not unstructured

It is a predictable and biologically regulated state of consciousness

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15
Q

How does the sleep staircase describe one night of sleep?

A

A sleeper passes through different levels of sleep in a cyclic fashion

This happens between 5 and 7 times

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16
Q

What are levels 1 and 2 on the sleep staircase?

How are they characterised?

A

Light sleep

Characterised by an irregular EEG pattern

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17
Q

What is an EEG recording?

A

A recording of the electrical activity of the brain

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18
Q

What are levels 3 and 4 in the sleep staircase?

How are they characterised?

A

Deeper levels of sleep that are characterised by regular wave patterns on EEG

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19
Q

What is stage 4 on the sleep staircase?

A

deep sleep or slow wave sleep

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20
Q

What happens after the sleeper has reached stage 4 on the sleep staircase?

A

They move back up the sleep staircase to level 2

There is then a period of REM sleep for 15-20 minutes

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21
Q

How do sleep states alternate during the night?

A

It begins with a rapid descent into deep sleep

This is followed by progressively increased episodes of lighter sleep and REM sleep

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22
Q

How is REM sleep characterised?

A

Rapid eye movements, more dreaming and bodily movement, faster pulse and breathing

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23
Q

What type of diagram is used to give a pictorial representation of the different stages of sleep?

A

Hypnogram

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24
Q

What is core sleep?

A

It is the essential part of sleep and is mainly slow wave sleep

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25
Q

What is core sleep composed of?

A

Stages 3 and 4 of non-REM sleep

Around half of REM sleep

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26
Q

When is core sleep obtained?

A

During the first 3 sleep cycles - this is the first 5 hours of sleep

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27
Q

When does core sleep occur? What happens after this?

A

During the first part of the night

The remainder of the night’s sleep is optional sleep

28
Q

What is significant about optional sleep?

A

This is the time when you are most likely to remember your dreams

29
Q

When does optional sleep occur?

A

Later in the night, it is the 2+ hours that follows core sleep

30
Q

What is core sleep composed of?

A

Mostly stage 1 and 2 sleep

31
Q

What is the Bunker study?

A

People taken to a bunker in the alps for 6 weeks with no indication of time

32
Q

What did the Bunker study show?

A

People slip into a circadian rhythm of 25 hours, rather than the expected 24

33
Q

What is a circadian rhythm?

A

A physical, mental or behavioural change that follows a daily cycle

34
Q

How long does a new-born baby spend sleeping?

How much of this is REM sleep?

A

They are asleep for around two thirds of the time

Half of their sleeping time is REM sleep

35
Q

How much sleep time will a 20-year-old spend in REM sleep?

A

around 20% of sleeping time

36
Q

Why does the foetus spend a long time in REM sleep?

A

It has a role in neural reorganisation

REM sleep has a different function in a developing brain and is essential

37
Q

How are sleep and wakefulness separated?

A

There is a clear divide between sleep and wakefulness

38
Q

How does the pattern of sleep change with age?

A

reduction in total sleep time

early reduction in % of REM sleep

Later reduction in the amount of stage 3 and 4 sleep

39
Q

What other characteristic of sleep is reduced with age?

A

Parasomnias

They tend to disappear early in childhood

40
Q

What is a parasomnia?

A

A disorder characterised by abnormal or unusual behaviour of the nervous system during sleep

e.g. sleep walking/talking

41
Q

What is the mean sleep duration?

A

Around 7.75 hours

Few people sleep less than 4.5 hours or more than 10.5 hours

42
Q

What is a microsleep?

A

A sleep for a very short period of time - e.g. 90 seconds

They help individuals catch up with the later sleep that will be missed

43
Q

What does the pattern of sleep look like in a microsleep?

A

Falling very quickly into deep sleep but also emerging from it very quickly

44
Q

What are the 4 methods used to investigate sleep?

A
  1. subjective sleep quality
  2. movements during sleep
  3. EEG output
  4. dream content
45
Q

What is involved in using a diary/rating scale to monitor sleep?

A

A diary is repeated every morning for at least 2 weeks

This observes a change over time in sleeping patterns

46
Q

When may a diary be used to monitor sleep?

A

It can be used to show the improvement in sleep quality when pain treatment is given

47
Q

What is sleep latency?

A

The time taken to fall asleep

48
Q

What is meant by latency?

A

The period between trying to engage in a behaviour and the behaviour actually happening

49
Q

What is a sleep log and why is it used?

A

It visually represents behaviour and helps to find strategies to overcome the issue

50
Q

How is movement during sleep recorded?

A

Microswitch on a bed, videoing the sleep or placing a mobile phone under a pillow

51
Q

What is movement like during REM sleep?

A

People do not move during REM sleep

This is body paralysis as the body is shut down in terms or movement, but the brain is still active

52
Q

During which period are dreams more likely?

A

During REM sleep, but not exclusively in REM sleep

53
Q

What are the characteristics of dreams during REM sleep?

A
  1. dreaming is 2x more likely in REM sleep

2. dreams tend to be around 6x longer and are more vivid

54
Q

What are the 7 characteristics of dreams?

A
  1. intensely visual
  2. no smell, taste or pain
  3. contain movement
  4. often bizarre and illogical
  5. emotional
  6. no awareness of dreaming
  7. nature of a soundscape can influence contents of a dream
55
Q

What is a lucid dream?

A

When an individual has an awareness that they are dreaming and is able to control their dream

56
Q

What is insomnia?

A

A sleep disorder where people have trouble sleeping

They may have difficulty falling asleep or staying asleep for as long as desired

57
Q

What is insomnia typically followed by?

A

daytime sleepiness, low energy, irritability and depressed mood

58
Q

What % of people have insomnia?

A

30% of the population have insomnia

1/3 of these have sever insomnia

59
Q

What is significant about diagnosing insomnia?

A

It is usually secondary to another problem - it is a symptom of another underlying issue

60
Q

What are the 3 diagnostic markers of insomnia?

A
  1. delayed sleep onset
  2. disturbed sleep
  3. early morning waking
61
Q

How does the proportion of time spent in deep sleep change in an insomnia patient?

A

Proportionally the time spent in deep sleep is the same as someone who does not have insomnia

They wake up for brief periods during the night

62
Q

Why does an insomnia patient feel like they only slept 3 hours rather than the actual 5?

A

They wake up many times during the night and only remember the times that they are awake

63
Q

What types of psychological problems cause insomnia?

A

Depression and anxiety

64
Q

What other medical disorder commonly causes insomnia?

A

Pain disrupts sleep

Loss of sleep increases an individual’s experience of pain

65
Q

How can social environments cause insomnia?

A

the use of drugs and alcohol

66
Q

What 4 methods are used to treat insomnia?

A
  1. hypnotic drugs
  2. sleep education
  3. sleep hygiene
  4. dealing with tension and intrusive thoughts
67
Q

What is sleep education and how does it work?

A

Talking to people about sleep and reassuring them that it is not constant

Knowledge builds confidence and allows people to take control of their disorder

I & P Year 1 (21 decks)

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