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Sleep And Dreams Flashcards

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1
Q

What is sleep?

A

A state of rest which affects body and mind, where we are unconscious. In a healthy person, this follows a circadian Rhythm

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2
Q

What is dreaming?

A

This is the images and emotions created by the unconscious mind during sleep.

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3
Q

What are the three theories for sleep?

A

Evolutionary sleep
Restoration Sleep
Reorganisation sleep

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4
Q

What is the evolutionary theory for sleep?

A

State that sleep helped organisms keep out of danger at night, or reduce energy expenditure.

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5
Q

What is restoration theory for sleep?

A

Based on the idea that sleep provides an opportunity for the body to repair and refresh itself

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6
Q

What is reorganisation theory for sleep?

A

Sleep helps the mind to reorganise,
Removing useless memories
Consolidates important ones

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7
Q

How much sleep does a newborn (0-2 months) need?

A

12-18 hours

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8
Q

How much sleep does an infant (3-11 months) need?

A

14 to 15 hours

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9
Q

How much sleep does a toddler (1- 3 years) need ?

A

12 to 14 hours

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10
Q

How much sleep does a preschooler (3-5 years) need?

A

11 to 13 hours

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11
Q

How much sleep do school age children (5-10 years need)?

A

10 to 11 hours

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12
Q

How much sleep do teenagers (10-17) need?

A

8.5 - 9.25 hours

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13
Q

How much sleep do adults need?

A

7-9 hours

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14
Q

What are the effects of sleep deprivation?

A

Memory and attention probes,s
Weakened immune system
Increased risk of motor vehicle accidents
Increase in BMI (cause of increased appetite)
Increased risk of diabetes and heart problems
Increased risk for depression and substance abuse

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15
Q

What is endogenous pacemaker?

A

The internal biological clock

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16
Q

What is the exogenous zeitgeber?

A

External cues from the environment

E.g. light, temperature and social interaction

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17
Q

What do Healthy peoples sleep follow?

A

A circadian rythm

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18
Q

What does the circadian Rhythm impact?

A 
Body temperature 
Pain sensitivity 
Mental alertness
Physical strength 
Senses
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19
Q

How often is the circadian rhythm repeated?

A

Daily

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20
Q

What cycle does the circadian Rhythm follow?

A

A consistent 24 hour cycle

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21
Q

What is the circadian rhythm?

A

How our body keeps track of time

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22
Q

What does our circadian rhythm allow us to know?

A

When to sleep and when to wake

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23
Q

What cues is the circadian rhythm tied to?

A

Sunlight cues

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24
Q

What year was Siffre’s study into the sleep wake cycle done in?

A

1972

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25
Q

What is polysomnography?

A

A study of a sleeping Individual,
That records physical changes in the brain and body.
E.g. eye movements and heart rate

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26
Q

What is an important part of polysomnography?

A

Electroencephalogram (EEG)

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27
Q

What does Electroencephalogram (EEG) measure?

A

This measures brain waves - the brain’s electrical activity

Displaying it on a screen or print out

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28
Q

What does an electromyogram (EMG) measure?

A

The electrical activity of a muscle

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29
Q

What does an Electroculagram (EOC) measure?

A

Eye movements

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30
Q

How many stages of sleep are there?

A

5

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31
Q

What are the 5 stages of sleep?

A 
Stage 1 
Stage 2
Stage 3
Stage 4
Stage 5 / REM Sleep
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32
Q

What is stage 1 sleep ?

A

Transition state between wakefulness and sleep
Very slow brain waves (Alpha/Theta)
This stage only lasts a few minutes before moving onto the next stage
If awoken in this stage you might report that you weren’t sleeping

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33
Q

What stage of sleep is the transition stage between wakefulness and sleep?

A

Stage 1

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34
Q

What types of brain waves occur in stage 1 of sleep?

A

Very slow brain waves

Alpha/Theta

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35
Q

How long does stage 1 sleep last?

A

A few minutes

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36
Q

What stage of sleep if awoken in might you report that you weren’t sleeping?

A

Stage 1

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37
Q

What happens in stage 2 sleep?

A

Light sleep
Lasts around 20 minutes
The brain begins to produce bursts of rapid, rhythm brain wave activity known as sleep spindles
Theta waves
Body temperature decrease and heart rate slows down

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38
Q

What stage of sleep is light sleep?

A

Stage 2

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39
Q

How long does stage 2 sleep last?

A

Around 20 minutes

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40
Q

In what stage of sleep does the brain begin to produce sleep spindles ?

A

Stage 2 sleep

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41
Q

What are sleep spindles?

A

Bursts of rapid, rhythm brain wave activity

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42
Q

What happens to body temperature in stage 2 sleep?

A

It decreases

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43
Q

What happens to heart rate in stage 2 sleep?

A

Heart rate slows down

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44
Q

What happens in stage 3 sleep?

A

Transition period between light sleep and very deep sleep

Slow delta waves appear

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45
Q

What stage of sleep is the transition period between light sleep and very deep sleep?

A

Stage 3

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46
Q

In what stage of sleep do slow Delta waves appear?

A

Stage 3

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47
Q

What happens in stage 4 sleep?

A

Intense deep sleep
Slow delta brain waves
Very unresponsive to the environment
Sleepwalking and sleep talking are most likely to occur in this stage

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48
Q

What stage of sleep is intense deep sleep?

A

Stage 4

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49
Q

In what stage of sleep do slow delta brain waves occur?

A

Stage 4

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50
Q

In what stage of sleep are we very unresponsive to the environment?

A

Stage 4

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51
Q

In what stage of sleep is sleep walking and talking most likely?

A

Stage 4

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52
Q

What happens in stage 5/ REM Sleep?

A

Rapid Eye movement sleep (REM)
Dreaming occurs
Increased respiration rate
Increased brain activity

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53
Q

What does REM strand for?

A

Rapid
Eye
Movement

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54
Q

In what stage of sleep does dreaming occur?

A

Stage 5/REM

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55
Q

What happens to respiration rate in stage5/REM sleep?

A

It increases

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56
Q

What happens to brain activity in stage 5/REM sleep?

A

It is increased

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57
Q

How many REM episodes will we have a night?

A

3 to 5

58
Q

What is Non-REM sleep?

A

Stages 1-4

59
Q

What does good quality sleep require?

A

Non-REM sleep and REM sleep in uninterrupted cycles.

60
Q

How many sleep cycles do we have a night?

A

Around 5

61
Q

How long does a sleep cycle last?

A

Around 90 minutes

62
Q

What year was Dement and Kleitman’s Study into the sleep cycle?

A

1957

63
Q

What was the Method of Derment and Kleitman (1957)?

A

Laboratory experiment and observation
9 participants- 7 male & 2 female
Told to avoid alcohol and caffeine
Participants brain and muscle activity wad recorded
Participants were awoken several times a night and asked if they had been dreaming

64
Q

What type of experiment was Dement and Kleitman (1957)?

A

Laboratory experiment

And observation

65
Q

How many participants were their in Dement and Klietman’s 1957 study?

A

9 participants
7 male
2 female

66
Q

How many of the participants in Dement and Klietman’s 1957 study were male?

A

7 of the 9 participants were male

67
Q

How many of the participants were female in Dement and Kleitman (1957)?

A

2 of the 9 participants were female

68
Q

What were participants in Dement and Kleitman (1957) told to avoid?

A

Alcohol and Caffeine

69
Q

The activity of what was recorded in Dement and Klietman’s 1957 study?

A

Participants brain waves and muscle activity

70
Q

What were the findings of Dement and Kleitman?

A

Participants were more likely to report that they were dreaming in REM sleep than in non REM sleep.
Participants were correct in matching the duration of their dream to the length of time they had shown in REM sleep.
There was a strong association between the patterns of REM eye movements and the contents of dreams reported.
Vertical eye movements were associated with dreams of looking up and down at cliff faces, ladders and basketball nets.
A dream of two people throwing tomatoes at each other showed horizontal eye movements.

71
Q

Were participants in Dement and Klietman’s 1957 study correct in matching the duration of their dreams to their length of REM sleep?

A

Yes

72
Q

When were participants in Dement and Kleitman (1957) more likely to report that they were dreaming?

A

In REM sleep

73
Q

What did Dement and Klietman’s 1957 study find a strong association of?

A

Patterns of REM eye movement and content of dreams reported.

74
Q

What were vertical eye movements during REM sleep associated with in Dement and Kleitman’s 1957 study?

A

Dreams of looking up and down at ;
Cliff faces
Ladders
Basketball nets

75
Q

What dream in Dement and Kleitman’s 1957 study showed horizontal eye movements?

A

Two people throwing tomatoes at each other

76
Q

What were the strengths of Dement and Kleitman’s 1957 study?

A

Strong evidence that REM sleep is deep sleep

It shows there is a link between dream content and eye movements.

77
Q

What is a zeitgeber?

A

Environmental triggers which affect sleep can our brains think it is time to sleep or wake up

78
Q

What environmental factors impact sleep?

A 
Light
Electronic distractions 
Noise
Bed Comfort
Temperature
79
Q

How does light impact sleep?

A

Artificial light can disturb our circadian rhythms

Light from low energy bulbs can suppress the production of sleep hormones such as melatonin.

80
Q

How can you reduce the impact of light from phone screens on your sleep?

A

Blue light filter

81
Q

How does noise and anxiety impact sleep?

A 
If there is a lot of noise when trying to sleep, we may feel anxious.
If anxious (i.e. worried or stressed) we may experience insomnia.
Tends to be higher in females (ages 35-55).
82
Q

Who is anxiety related insomnia higher in?

A

Females

Aged 35 - 55

83
Q

What chemical factors impact sleep?

A

Alcohol
Caffeine
Nicotine
Drugs

84
Q

How does alcohol impact sleep?

A 
May get to sleep quicker
But its not a satisfying sleep
Often don’t dream
REM sleep is reduced 
Can make you sleep 
Can increase awakenings 
The body quickly develops tolerance to alcohol
85
Q

Does alcohol make you fast sleeper?

A

Yes

86
Q

How does alcohol impact the quality of an individuals sleep?

A

The quality of an individual’s sleep under the influence of alcohol will be compromised.

87
Q

How does alcohol impact dreaming?

A

Very often we don’t dream after we have consumed alcohol

88
Q

How does alcohol impact REM sleep?

A

REM sleep is reduced under the impact of alcohol.

89
Q

How many hours before bedtime should you stop drinking?

A

If you are going to drink you should stop 1.5/2 hours before bedtime.

90
Q

How does alcohol impact sleep?

A

Can make you snore

91
Q

What does alcohol depress?

A

CNS

92
Q

Does drinking alcohol increase awakenings?

A

Yes

93
Q

Does the body develop a tolerance to alcohol?

A

The body quickly develops a tolerance to alcohol, so any benefits in terms of falling asleep will wear off over time.

94
Q

What type of pills is tamazepam used in?

A

Depressant drug tamazepam is used in some sleeping pills, however is also a drug of abuse and has health effects.

95
Q

What are examples of stimulant drugs?

A

Caffeine

Amphetamine (speed)

96
Q

How do Stimulant drugs impact sleep?

A

Makes people more alert and can reduce the quality of sleep.

97
Q

What was Drake et al (2013) ‘s study on the effects of caffeine on sleep?

A

Drake et al (2013) assessed the impact on sleep of caffeine consumption at different times of day, suggesting that caffeine consumed up to 6 hours before sleep may have disruptive effects on sleep.

98
Q

How do prescription drugs impact sleep?

A

Prescription drugs can make people drowsy i.e. anti-histamines (hay fever tablets) can come in ‘non-drowsy’ versions

99
Q

What year was the Cave study by Michael Stiffre done?

A

1972

100
Q

What were the aims of the cave study by Michael Siffre in 1972?

A

This study investigated what would happen to people’s circadian rhythms if they were cut off from all zeitgeber and had to rely on their endogenous pacemaker to tell them when to eat and sleep. Would we still stick to natural 24hr rhythm?

101
Q

What was the method of the cave study by Michael Stiffre in 1972?

A

Micheal Stiffre, a French cave explorer, spent over 6 months living in a cave in Texas, deep under the ground, with no natural light or anything else to tell him what time of day it was.
His biological clock was allowed to “free-run”, that is, he just followed his body’s inclinations , eating and sleeping whenever he chose, with no fixed timetable.
He was wired up so that some of his body functions could be recorded.
He had a telephone link to the outside world, and was monitored by video camera.

102
Q

What were the results of the cave study by Michael Stiffre in 1972?

A

He had a fairly erratic sleep-wake pattern at first, but it settled down to a pattern that averaged just over 25 hours, instead of 24.

103
Q

What was the conclusion of the cave study by Michael siffre in 1972?

A

We do have an internal mechanism that regulates our sleep/wake cycle, but it shifts to a length of approximately 25 hours if we do not have zeitgebers to reset it.

104
Q

What was an evaluation of the cave study by Michael Siffre by 1972?

A

This is a single-participant study, soo many not be generalisable to everyone.
Also, siffre’s living conditions were unusual in other ways than simply lacking time cues, and other factors such as loneliness could have affected his behaviour.
There are supporting findings from non-human animal studies.

105
Q

What can shift work and jet lag interfere with?

A

Since the circadian rhythm is affected by light, shift work and jet lag can interfere with it .

106
Q

How does night shift impact work accidents?

A

The number and severity of workplace accidents tend to increase during the night shift.

107
Q

What are some examples of major industrial accidents attributed partly to errors made by fatigued nightshift workers?

A

Exxon Valdez oil spill
Three mile island nuclear power plant accident
Chernobyl nuclear power plant accident

108
Q

How does being on nighshift impact medical interns?

A

Medical interns working on night shift are twice as likely to misinterpret hospital test records, which could endanger their patients.

109
Q

Is rem sleep deep sleep?

A

No

110
Q

What does WHO say about shift work?

A

In 2007, shift work was listed by the World Health Organisation’s international Agency for Research on Cancer as a “probable carcinogen” - means it could be a cause of cancer.

111
Q

How does shift work impact ovarian cancer?

A

Researchers from the Fred Hutchinson cancer research centre found that women who work the night shift have a 49 percent increased risk of being diagnosed with early stage ovarian cancer.
No-one is sure why but could be due to the suppressed melatonin levels.

112
Q

How does working at night impact prostrate cancer?

A

A 2012 study in the American journal of epidemiology reported that men who work at night are three times as likely to develop prostate cancer as are day workers.

113
Q

What has the ongoing disruption of a person’s natural circadian rhythm been linked?

A

Cardiovascular disease
Obesity
Digestive problems
Diabetes

114
Q

How do many shift workers think they are getting enough sleep but probably aren’t getting the sleep they need?

A

Many shift workers get off in the morning, take a one hour nap to take the “edge” off, then wake up to make breakfast and drive the kids to school. “Maybe they go back to sleep at 10 or 11 A.M., but now their sleep is fragmented”

“Sleep has to be taken in one chunk. It’s like baking a cake”

115
Q

What are the treatments of circadian rhythm disorder caused by shift work?

A

Bright light therapy
Sleep medications
Melatonin

116
Q

What is Jet lag?

A

Jet lag results from travelling across time zones.

When night time begins several hours before/after in the new time zone.

117
Q

How does jet lag impact the sleep/wake cycle?

A

Due to this the sleep/wake cycle must shift, as well as the other circadian rhythm - problem is they don’t all move together.
When we cross time zones, our central clock (SCN) receives information about light from the retina, indicating the change in time of day.
This alters the rhythm of our body cloaca and the organ systems and takes time to resynchronize.

118
Q

What treatments are available for jet lag?

A 
Planning ahead (preventative rather than treatment)
Sunlight 
Brought light therapy 
Melatonin supplements 
Sleeping pills
119
Q

When was the Czeisler et al study?

A

1990

120
Q

What was the aim of the czeisler et al (1990) study?

A

To evaluate if negative physical reactions to night work could be prevented by a treatment of exposure to bright light during the night and darkness during the day.

121
Q

What as the method of the czeisler et al (1990) study?

A

Laboratory experiment
8 male participants ages between 22 and 29 years
No medical or sleep disorders
Instructed to avoid alcohol or drugs

122
Q

What was the procedure of the czeisler et al (1990) study?

A

Control condition - participants were exposed to ordinary room light during the night shift and were given no instructions about staying darkness during the day.
Experimental condition - the participants were exposed to bright light during the night shift and told to remain in the dark at home between 9am - 5pm.
Each came to the lab at 23.45 for 6 days of ‘shifts’ that involved staying awake, doing cognitive tests and reporting their own alertness and mood.
Men in the experimental groups were exposed to very bright light during the night shift (12,000 lumens of brightness compared to approximately 150 lumens of normal artificial room lighting).

123
Q

What was the control condition in the 1990 czeisler et al study?

A

Participants were exposed to ordinary room light during the nightshift and were given no instructions about staying in darkness during the day.

124
Q

What was the experimental condition in the 1990 czeisler et al study?

A

The participants were exposed to very bright light during the night shift and told to remain in the dark at home between 9am - 5pm.

125
Q

What were the findings of the czeisler et al (1990) study?

A

The participants in the experimental condition slept longer the control group.
The alterness of the group was greater than the control group.
They also worked more effectively.
Biological measures such as body temperature showed that the experimental group stayed roughly the same.
Therefore the men’s daytime sleeping pattern more successfully adapted to a daytime circadian rhythm.

126
Q

What was the conclusion of the czeisler at el (1990) study?

A

Exposure to properly designed routine of light and dark included a complete physisological adaptation to night work.
Supports the importance of light in brain function and sleep habits.

127
Q

What are the strengths of the czeisler et al (1990)?

A

Gives some insight into the physiological effects of night working.
Highlights possible implications for industrial productivity and safety of people on the night shift.
Good control of conditions in a lab experiment when most prior research has been field experiment - cause and effect.
Multiple physiological and behavioural assessments were used to provide robust findings that were in agreement.

128
Q

What were the weaknesses of the 1990 czeisler et al study?

A

All participants were male - therefore cannot be generalised.
A small sample study was used.
Experimental method lacks ecological validity.
Participants kept diaries at home which could be subjective and inaccurate.

129
Q

What factors can sleep be affected by?

A

Environmental Factors

Chemical Factors

130
Q

What are environmental factors also known as?

A

Zeitgeber

131
Q

What are some environmental factors that impact sleep?

A 
Light 
Electronic distractions 
Noise 
Bed comfort 
Temperature
132
Q

How does light impact sleep?

A

Artificial light can disturb our circadian rhythms.

Light from low energy bulbs and screens can suppress the production of sleep hormones such as melatonin.

133
Q

How does noise and anxiety impact sleep?

A 
If there is a lot of noise when trying to sleep, we may feel anxious.
If anxious (i.e. worried or stressed) we may experience insomnia.
Tends to be higher in females (ages 35 - 55)
134
Q

What chemical factors impact sleep?

A

Alcohol
Caffeine
Nicotine
Drugs

135
Q

What is the biological approach to sleep?

A

The biological approach assumes that behaviour and experiences are caused by activity in the body.
The things that people think and feel, say and do are caused, one way or another, by electrochemical events occuring within and between the neurons that make up the nervous system, particularly those in the brain.

136
Q

What 2 parts of the brain are important in maintaining the circadian cycle?

A

Suprachiamatic nucleus

Pineal gland

137
Q

What is the Suprachiamatic Nucleus?

A

A tiny cluster of neurons in the hypothalamus controls our body’s circadian rhythms.
Responsible for acting as your body’s internal pacemaker (endogenous pacemaker).
Can be shortened to SCN

138
Q

What is the pineal gland?

A

Responsible for producing melatonin which helps us feel tired.

139
Q

When is more melatonin hormone secreted by the pineal gland?

A

In darkness

140
Q

Explain the sleep process

A

As the sunlight decreases at the end of the day, the visual system sends signals to the suprachiamatic nucleus.
The SCN then sends signals to the pineal gland to increase the production of the hormone melatonin.
Blood levels of melatonin increase which helps reduce brain activity and makes you feel increasingly sleepy.

Higher Psychology (2 decks)

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