sleep and dreams: factors affecting sleep Flashcards
what factors affect sleep
environmental factors, chemical factors
environmental factors
light and noise
chemical factors
alcohol, caffeine, and medication
consequences of inadequate sleep
reduction in cognitive function and vigilance, response time to stimuli slows
blue light
the worst wavelength for disturbing our sleep pattern, it drastically disrupts the production of melatonin
evidence for blue light
tahkamo et al (2019) conducted a systematic review and found that exposure to blue light at night inhibits melatonin production and affects the quantity and quality of sleep
improving sleep for blue light
studies show that when people wear tinted glasses that neutralise blue light their sleep quality is improved
jet lag
jet lag occurs as the body clock can’t instantaneously shift to the new destination time so the first few days after the flight the body clock gradually adapts
stimulants
substances that have an effect on the central nervous system and body leading to increased alertness and difficulty sleeping as they produce dopamine in the brain
caffeine
a stimulant that blocks adenosine in the brain reducing the need for sleep
evidence of caffeine
drake et al (2013) assessed the impact of caffeine on sleep at different times suggesting that even consumed up to 6 hours before it is still disruptive
depressants
depressants slow the central nervous system and brain activity and affect the neurotransmitter GABA leading to drowsiness
examples of depressants
alcohol, sleeping pills, and opioids
prescription drugs
they often have unwanted side effects affecting sleep, anti-depressants often cause drowsiness or insomnia
alcohol
alcohol is a depressant that makes us drowsy however it affects later parts of the sleep cycle disrupting the balance of REM and NREM as it locks the body in SWS stages 1 and 2
why do people wake feeling rough after excessive alcohol
stage 4 is where the vital functions of sleep occur and they don’t get enough of this stage
noise
in the light stages noise will easily waken us up but it is much less likely in deep stages
emotionally charged noise
evidence shows that when a sound is “emotionally charged” it is more likely to affect you while sleeping e.g. screaming is more likely to wake you than other loud noises of a similar volume
anxiety
a leading cause of insomnia and makes it difficult to sleep, causes include relationship problems, money worries, study concerns
sleep hygiene
temperature, darkness, quietness, and comfortability
