Sleep Deprivation

Question 1

Impact of sleep deprivation

Answer 1

Lack in memory and attention

Weak immune system

Increased risk of depression/substance use

Quantity and quality of sleep is reduced

Question 2

What are the 4 factors which affect sleep and what is their effect?

Answer 2

Drugs (stimulant)
-more alert, keeps awake

Alcohol (depressant)
-sleepier, changes REM proportions

Light (zeitgebers)
-reduces melatonin, keeps awake

Environmental factors (noise, anxiety)
-keeps awake

Question 3

Sleep Disorders

What is narcolepsy?

Answer 3

Extreme daytime sleepiness

Loss of muscle control

Question 4

How is narcolepsy identified?

Answer 4

Napping happens during the day

Excessive sleepiness during day

If you fall asleep during activeness

Dozing off at inappropriate times

Question 5

How is narcolepsy controlled/treated?

Answer 5

Follow a regular sleep schedule
Avoid stimulants
Diet and exercise

Question 6

Sleep Disorders

What is insomnia?

Answer 6

Trouble falling and remaining asleep

Waking too early

(More likely to be in older people)

Question 7

How is insomnia identified?

Answer 7

Takes a while to get to sleep

Hard to nap during the day

Wake up often in the night

Tired during the day

Question 8

How is insomnia controlled/treated?

Answer 8

Follow a regular sleep schedule
Writing down problems before bed
Regular exercise

Question 9

Circadian Rhythm Disorders

Explain jet lag and how it affects sleep

Answer 9

When traveling to a new time zone, circadian rhythms are slow to adjust and remain on their original schedule for several days.

Our bodies sleep or try to stay awake at the wrong times. This changes our sleep/wake cycle.

Question 10

What are the effects of shift work?

Answer 10

Sleep deprivation

Poor quality sleep

Poor alertness

Mistakes at work

Question 11

Czeisler et al 1990

Aim

Answer 11

To evaluate if exposure to bright light at night and darkness in day can treat maladaptation due to night work

Question 12

Czeisler et al 1990

Participants and Method

Answer 12

8 men (22-29) never been on night shift before, no sleep disorders

2 week experiment
5 control, 5 treatment (2 did not conform)

Men lived at home but reported for work at the lab where they were monitored

Question 13

Czeisler et al 1990

Procedure

Answer 13

Control: 150 lux
Given no specific instructions

Experimental: 7000-12000 lux
They were asked to stay in complete darkness from 9am - 5pm and block all light

Question 14

Czeisler et al 1990

Measurements

Answer 14

Body temp

Blood samples

Alertness

Asking

Question 15

Czeisler et al 1990

Results

Answer 15

Treatment study slept for 2 hours longer than control

Significant shift in body temperature
Some behavioural changes
The treatment controls were more alert

Question 16

Czeisler et al 1990

Conclusion

Answer 16

Demonstrates maladaptation to night shift work of treated correctly

Question 17

Czeisler et al 1990

Evaluation

Answer 17

Strengths: well controlled, we can do things to adapt

Weaknesses: more noise in daytime, variability between men (age)

Question 18

How do mobile phones affect sleep and how can it be prevented?

Answer 18

Blue light prevents melatonin from being released

Turn down the brightness
12 inches away from eyes
Amber tinted glasses

Question 19

How long did Peter Tripp stay awake for?

What were the short term and long term effects?

Answer 19

201 hours

Hallucination
Aggressive and confused
Thought he was an imposter of himself

Downturn of career
Involved in a money scandal
Died at 73, had 4 wives

Question 20

How long did Randy Gardner stay awake for?

What were the short term and long term effects?

Answer 20

11 days

Moody
Concentration problems
Short term memory
Paranoia
Hallucination

No long term, he repaired after a 14 hour sleep

Question 21

Why is sleep hygiene important?

Answer 21

It is crucial for health

Helps day time alertness

Avoids sleep disorders

Question 22

Ways to improve sleep hygiene:

Answer 22

Avoid napping during the day: it disturbs normal pattern

Avoid stimulants: they disrupt sleep

Exercise: prompts a restful nights sleep