Topic 2: Sleep Flashcards
Define sleep
is a regular and naturally occurring altered state of consciousness that involves a loss of awareness and
disengagement with internal and external stimuli.
list characteristics of sleep
- reduced ability to control behaviour
- a reduction in the control we have over thoughts
- less accurate understanding of the passage of time
What is circadian rhythm
24 hour cycles are part of the body’s internal clock, running in the background to carry out essential functions and processes.
Light impact of our body?
sends signals that make us alert and helps keep us awake and active
Night impact our body?
initiates the production of melatonin, a hormone that promotes sleep, and the signals keep on going throughout to keep us asleep.
What is REM
rapid eye movement, a type of sleep characterised by rapid eye movement, high levels of brain activity, and low levels of physical activity.
What is NREM
a type of sleep characterised by a lack of rapid eye movement and is subdivided into 3 different stages
What is a sleep episode?
the full duration of time spent asleep that is made up of multiple repeated cycles of REM and NREM sleep.
REM Sleep Characteristics
- high-frequency brain waves
- active brain, less active body
- paralysed during REM sleep
- woken fairly easy
- increases as sleep episode progresses
- 20-25% of sleep episode
NREM Sleep Characteristics
- less active brain
- muscle movement is possible
- dreams (non-vivid)
- 75%-80% of a sleep episode
- time spent in NREM decreases as sleep cycle progresses.
Explain NREM Stage 1
- sleeper transitions from being awake into a light sleep (signified by the feeling of floating/falling)
- loss of awareness of themselves and surroundings
- aware of faint sounds
NREM Stage 2
- sleeper is still in a relatively light sleep
- majority time spent in this stage
NREM Stage 3
- sleeper in a deep sleep
- difficult to wake sleeper
- sleepwalking and sleeptalking are likely to occur
What does brain waves tell us?
how much activity there is in the brain.
Frequency
how many there are
amplitude
how big they are
What is an EEG? Electroencephalograph
a device that detects, amplifies, and records the electrical activity of the brain
Purpose of EEG
- small electrodes attached to the scalp
- receives signals from thousands of neurons and turns this information into a visual pattern of brain waves.
What is EOG? Electroculargraph?
a device that detects, amplifies, and records the electrical activity of the muscles responsible for eye, movement.
- NREM: low eye movement, small waves
- REM: high
Purpose of EOG:
- small electrodes attached to the upper face around the eyes
- receives signals from the contractions of the muscles that are responsible for eye movement, and turn it onto a visual pattern
LESS eye movement = NREM
MORE eye movement = REM
What is EMG? Electromyograph
a device that detects, amplifies, and records electrical activity of the muscles.
Purpose of EMG?
- small electrodes attaches to lower face around the jaw
- receives signals from the contractions of muscles, turns it into a visual pattern
How many sleep cycles a night?
4-5 cycles of REM/NREM sleep in a night
- each cycle lasts 80-100 minutes
How many hrs of sleep does adolescents require a night?
9.5 hrs
How does sleep change across the lifespan.
The older you get, the fewer hours you spend asleep per night decreases.
NREM in adolescents = 6hrs
NREM in adults = 5 hrs
REM in adolescents = 2.5
REM in adults = 1-1.5 hrs
How much sleep do newborn babies require?
16 hrs
How much sleep do adults require?
7 or more hours
What is meant by delayed onset of sleep in adolescents?
There is a hormonally induced shift of the body clock forward 1-2 hours resulting in a delayed onset of sleep.
What is delayed onset of sleep caused by?
A delay in the release of melatonin
Affect of delayed onset of sleep
Affects teenagers as they tend to sleep later and want to wake up later. Feel more alert at night and tired in the morning.
Benefits of a good night sleep?
Better cognitive skills
Improved memory
Better levels of attention
improved mood
improved immune system
How to get a goods night sleep?
- Using your bed only for sleep
- No caffeine near bed time
- Limiting light exposure before bed
- Consistent sleep and wake time.
What is sleep deprivation
a general term to describe a state caused by inadequate quantity or quality of sleep
Causes of sleep deprivation
- school
- work
- sleep troubles
Partial sleep deprivation
sleeping less than 6 hours per night
Symptoms:
- fatigued or lethargic throughout the day
- irritable
- change in mood: depressed anxious, stressed
- low motivation
sleep is too short or the quality of sleep is too poor
Total sleep deprivation
no sleep within a 34 hr period
Psychological effects of sleep deprivation.
Brain
- inability to pay attention/concentrate
- a decrease in problem-solving skills- reduced logical reasoning
- memory problems
Physiological effects of sleep deprivation.
- decrease in physical strength
- a decrease in the body’s ability to fight off infections
