Sleep and Insomnia Flashcards
what are alpha rhythms
regular pattern, quiet wakefulness eyes closed
what is k-complex
slow wave sleep / deep sleep waves
what is REM (rapid eye movement)
wakeful like sleep and dreaming
what times do we experience deepest sleep
between 11 to 3 am / earlier in the night
how do sleep cycles work (how many and how long)
there are 4 cycles of the sleep stages, each last 60-90 minutes
what are the sleep stages
REM (24% of sleep), light non-rem ( theta waves, sleep spindles → more sleep spindles = less awake), Deep sleep / slow wave sleep
what happens to sleep as we age
reduction of slow wave sleep + circadian changes → more daytime sleep
explain process S and process C and their interaction with sleep
Process S is the sleep drive / homeostatic process, it accumulates sleep pressure over the day. Process C is the circadian rhythm and wake drive. Greatest urge to sleep happens when there is the greatest distance between process s and process C
why do we sleep
sleep acts as restorative state (decrease in brain glucose metabolism), good for memory consolidations
what is the connection between sleep and depressive episodes
first onset/ recurrence of insomnia predicts / precedes development of depressive episodes (can also contribute to relapse of depression)
Insomnia is associated with increased risk for what?
hypertension and metabolic disorders
what are zeitgebers
natural elements which help us stay aligned with out circadian rhythm (food, sunlight)
what is the psychobiological inhibition model of insomnia
impaired inhibition prevents person from falling asleep → develops hypervigilance of deactivation of arousal → sleep strategies only promote arousal
conditioning model of insomnia (Bootzin)
bedroom environment becomes less associated with sleep and more with cognitive arousal and negative emotion → failure to establish discriminative stimuli for sleep
what are the three main issues related with insomnia
poor chronological timing (over sleep to catch of on missed sleep)
sleep state misperception (overestimating how much their sleep has been disturbed)
cognitive hyperarousal (overactive thoughts and anxiety related to sleep)
what is the cognitive behavioural therapy model for insomnia
suggests that arousal, dysfunctional cognitions, maladaptive habits and consequences all revolve in a cycle to maintain insomnia
what is the 3 P model of insomnia
Predisposition factors (biological, psychological and social traits)
Precipitation factors (illness and life events)
Perpetuating factors (excessive time in bed, conditioning) work in waves to maining and evolve insomnia
Precipitating factors more commonly cause insomnia in onset and short term insomnia, while perpetuating factors cause chronic insomnia
what are treatment options for insomnia
CBT to target maintaining factors, sleep diaries, intervention
what are the main interventions for insomnia
stimulus control, sleep restriction, relaxation training, sleep hygiene education
what are the goals of stimulus control of sleep
re-associate sleep stimuli with drowsiness and sleep by →
going to bed only when sleepy (more time in bed = heightened arousal)
get out of bed after not being able to sleep for 15 min ( engage in quiet activity until sleepy again)
arise at the same time every morning (establish routine)
no naps during the day (promotes irregular circadian rhythm)
what are the goals of sleep restriction
limiting the amount of time spent in bed to only time spent sleeping and wake up at same time not matter how much the person has actually slept
what are the 5 main target of cognitive therapy for sleep
(1) misconception of the causes, believing its due to uncontrollable factors
(2) misattribution and amplification of the consequences
(3) unrealistic sleep expectations
(4) performance anxiety and learned helplessness
(5) faulty beliefs about sleep promoting practices
