The importance of sleep for mental wellbeing Chapter 7

Question 1

sleep deprivation

Answer 1

inadequate quantity and/or quality of sleep

Question 2

full sleep deprivation

Answer 2

when an individual has no sleep within a 24 hour period

Question 3

partial sleep deprivation

Answer 3

when an individual sleeps for some duration within a 24 hour period, but the sleep duration is too short or the quality of sleep is poor

Question 4

Affective effects of sleep deprivation

Answer 4

The changes in emotional responses and emotions that arise from sleep deprivation

*poor emotional regulation
*amplified emotional responses
*irritability and moodiness
*increase in negative emotions
*reduced ability to cope with stress
*difficulty judging others emotions
*reduced empathy towards others
*impaired ability to appropriately respond to situations
*increased aggression and impatience
*increase in mood swings

Question 5

Behavioral effects of sleep deprivation

Answer 5

The changes in actions and the ability to control them that arise from sleep deprivation

*sleep inertia
*excessive sleepiness
*increased likely hood in engaging in risk taking behavior
*fatigue
*slowed reaction time
*reduced efficiency
*reduced motor control
*involuntary lapses into microsleep

Question 5

Cognitive effects of sleep deprivation

Answer 5

The changes in mental processes that arise from sleep deprivation

*reduced concentration
*impairment of short term memory (inability to actively process and mentally manipulate information)
*diminished ability to perform cognitive tasks
*lapses in attention
*impaired decision making ability
*diminished creativity and abstract thought
*irrational and illogical thinking
*more time spent analyzing situations
*impaired visual and spatial ability.

Question 6

A BAC of 0.05 is equal to a sleep deprivation of:

Answer 6

17 hours

Question 7

A BAC of 0.10 is equal to a sleep deprivation of:

Answer 7

24 hours

Question 8

Sleep disorders

Answer 8

Disturbances to typical sleep and waking patterns

Question 9

What are the different types of Circadian rhythm sleep disorders

Answer 9

*Delayed sleep phase syndrome
*advanced sleep phase disorder
*shift work

Question 10

Causes of circadian sleep wake disorders

Answer 10

Caused by a disruptions to the typical sleep wake cycle. This can be due to biological issue due to sleep wake shift that occurs in adolescents or life style changes such as shift work

Question 11

Delayed sleep phase Syndrom (DSPS)

Answer 11

Circadian rhythm sleep disorder in which waking occurs later than usual.
Caused by a misalignment between internal and external cues that regulate circadian rhythm. Specific external cues are received at the right time but internal cues are not. Melatonin is released later

Question 12

Advanced sleep phase disorder (ASPD)

Answer 12

Circadian rhythm sleep disorder in which waking occurs earlier than usual.
Caused by a misalignment between internal and external cues that regulate circadian rhythm. Specific external cues are received at the right time but internal cues are not. Melatonin is released earlier

Question 13

Shift work

Answer 13

An occupation that involves working at unusual hours such as working over night
Shift work external cues not received at appropriate times

Question 14

Bright light therapy

Answer 14

A method to adjust a persons circadian rhythm through exposure to a high intensity light source.
-multiple sessions required
-can last 15 minutes to a couple of hours and conducted a few times a day
-exposed in morning will promote wakefulness through release of cortisol and will trigger an earlier release of melatonin at night

Question 15

Sleep hygiene

Answer 15

The practices and habits that promote an individuals sleep patterns. It Is positive and beneficial as it improves the quality and quantity of sleep

Question 16

Sleep hygiene : time

Answer 16

Consistently Sleeping and waking at a time that enables an adequate amount of sleep

Question 17

Sleep hygiene : sound

Answer 17

Sleep in a quiet place

Question 18

Sleep hygiene;Association with bed

Answer 18

Avoid associating doing activities other than sleeping in bed

Question 19

Sleep hygiene: light

Answer 19

Sleep in a dark space and reduce bright light expose close to sleep time

Question 20

What is the association between sleep and mental health?

Answer 20

Good sleep is likely to reduce the likely hood of mental health issues and promote mental well-being. The relationship between sleep and mental well-being is bidirectional meaning that sleep can impact mental well being and vise versa

Question 21

Zeitgebers

Answer 21

External cues from the environment that influence circadian rhythm

Question 22

Daylight as a Zeitgeber

Answer 22

Blue light, promotes wakefulness

Question 23

Temperature as a zeitgeber

Answer 23

The degree of external heat in the environment that can affect quality and quantity of sleep.
Cool room= improved sleep

Question 24

How much we eat and drink can affect sleep because

Answer 24

Going to sleep feeling hungry can lead to a poorer sleep quality and quantity. Being overly full can impart sleep patterns

Question 25

Timing of eating can affect sleep because

Answer 25

Eating too close to sleep time can make it harder to fall asleep due to stimulation of digestive system

Question 26

Caffeine affects sleep :

Answer 26

-Stimulant
-Blocks sleep promoting neuro transmitters
-Found in coffee, energy drinks, chocolate

Question 27

Stimulant

Answer 27

Increases the activity of the nervous system promoting wakefulness and blocks sleep promoting neurotransmitters

Question 28

Alcohol affects sleep:

Answer 28

A depressant which increases feelings of tiredness
-makes it easier to falls sleep
-significantly impairs quality of sleep
-impacts semiconductors half of sleep episode in which sleep disruptions are more common

Question 29

Spicy foods affect sleep:

Answer 29

-increases body temperature
-simulates and increases metabolic processes making it harder to fall asleep