Tutorial 5 Flashcards
What happens when you are awake?
Alert
Normal making brain activity shows an irregular pattern with a high mental activity level
EEG - Beta waves
14 cycles/sec
What happens when you are relaxed, and your eyes are closed?
When you close your eyes and begin to relax, you transition into sleep
EEG- Alpha waves Emerge
12 cycles/sec
What is shown on the EEG when you’re alert?
Beta waves
At what rate are Beta EEG waves?
14 cycles per second, when you are alert
What is shown on the EEG when you are relaxed and your eyes are closed?
Alpha waves Emerge
At what are emerging Alpha waves?
12 cycles per second, when relaxed and closed eyes
What is classified as NREM sleep?
Stage 1
Stage 2
Stage 3 - Stage 4
What happens when you’re in Stage 1 of NREM sleep?
This stage lasts only a few minutes (5-10 min) Your drift from drowsiness into sleep - 4x main things occur a. Eye movements slow b. Blood pressure drops c. Muscles relax d. Calm state EGG- Slower Theta waves appear
What is shown on the EEG when you’re in Stage 1 of NREM sleep?
Slower Theta waves appear
What happens when you’re in Stage 2 of sleep?
Sleep deepens
EEG- Slightly larger waves
interrupted by burst of low amplitude activity (sleep spindles)
and slow high amplitude waves called (K complexes)
-Alpha waves disappear
What is shown on the EEG when you’re in Stage 2 of NREM sleep?
Alpha waves disappear
Slightly larger waves
which are interrupted by bursts of low amplitude activity (sleep spindles)
+ slow, high amplitude waves (K complexes)
What are sleep spindles?
Bursts of Low amplitude activity (oscillation)
interrupts larger waves of Stage 2 sleep
What are K complexes?
slow, high amplitude waves (big spikes)
interrupts larger waves of Stage 2 sleep
What happens when you’re in Stage 3 of NREM sleep?
Large, slow delta waves (less than 50% of recorded brain activity is Delta waves)
essentially just the transition period from Stage 2 - 4
What is shown on the EEG when you’re in stage 3 of NREM sleep?
Delta waves
Less than
What are other names for Stage 3 - 4 NREM sleep?
Delta sleep
Slow wave sleep
What does Sleep walking and talking occur?
Stage 4
What happens when you’re in Stage 4 of NREM sleep?
When delta waves make up 50% of recorded brain activity, you have entered Stage 4 sleep Delta sleep, characterised by: a. relaxed muscles b. lowering of body temperature c. Muscles rest and rejuvenate >50% Delta Waves
What signifies the transition from Stage 3 to Stage 4 NREM sleep?
When Delta waves make up 50% of the recorded brain activity
What is shown on the EEG when you’re in stage 4 of NREM sleep?
> 50% Delta waves
When do you begin to see delta waves?
Stage 3
How long does stage 1 of NREM sleep last?
5-10 minutes
Stage 1 only last for a few minutes
How long does stage 2 of NREM sleep last?
20 minutes
What is classified as Awake?
Alert
Relaxed, closed eyes
What is classifies as REM sleep?
Rapid Eye Movement Sleep
What proportion of REM sleep constitutes an adult persons sleep per night?
25%
if not, it will be made up in subsequent nights
What proportion of REM sleep constitutes a Newborns sleep per night?
50%
What happens when you’re in REM sleep?
a. So named, due to the darting eye movements that characterise it
b. Pulse and blood pressure quicken,
c. Respiration becomes faster and irregular
d. Most dreams occurs in REM sleep
EEG- Active patterns resembling waking consciousness
Beta waves (goes back to same EEG activity as when alert)
What is shown in the EEG when your in the REM sleep stage?
Active pattern resembling waking consciousness Beta waves (goes back to same EEG activity as when alert)
What other period of sleep is the same as when awake?
REM sleep
both have beta waves - active patterns resemble waking consciousness
In what phase of sleep do dreams occur?
RE
When does REM sleep occur?
90 min (1 hour and half ) after falling asleep During the early stages of morning, REM sleep lasts for 1 hour period at a time - tend to remember these dreams
Is sleep pattern set between all humans?
no sleep pattern is not set
the graphs of EEG differ between people
What are the 4 main bodily changes that occur during Stage 1 of NREM sleep?
- Eye movements slow
- Blood pressure drops
- Muscles relax
- Calm state
What are the 3 main bodily changes that occur during Stage 4 of NREM sleep?
- Relaxed muscles
- Lowering of body temperature
- Muscles rest and rejuvenate
What is delta sleep considered to be?
Stage 3 and 4 of NREM sleep
What ar the 4 main bodily changes that occur during REM sleep?
- Darting eye movements
- Pulse and blood pressure quickens
- Respiration becomes faster and irregular
- Most dreaming occurs in REM sleep
What is each sleep stage defined by?
characteristic patterns of brain activity
What are the characteristic patterns which define being Awake on the EEG?
Low voltage
irregular and fast
What are the characteristic patterns which define being Drowsy on the EEG?
8 - 12 cps
alpha waves
What are the characteristic patterns which define Stage 1 on the EEG?
3 - 7 cps
Theta waves
What are the characteristic patterns which define Stage 2 on the EEG?
12 - 14 cps
Sleep spindles
and K complexes
What are the characteristic patterns which define Stage 3 and 4 on the EEG?
1/2 - 2 cps
delta waves
75 mV
What are the characteristic patterns which define REM sleep?
low voltage
Random, fast, with Saw tooth waves
What is the typical pattern the stages of sleep?
A typical patterns of the stage of sleep during a single night includes deeper sleep in the early cycles, but more time in REM in the later cycle
What occurs during the early cycles in a typical pattern of the stages of sleep?
Deeper sleep
What occurs during the later cycles in a typical pattern of the stages of sleep?
more time in REM
What are some practical ways to assist with sleep problems?
sleep hygiene
What is Sleep hygiene?
Dr Peter Hauri first used the term ‘sleep hygiene’ to describe what patients can do to eliminate sleep - interfering factors, and promote better health
Sleep hygiene refers to the practice of following guidelines/techniques to ensure restful, effective sleep
(routine set up to try and improve the outcome of sleep)
What are 11 factors that affect sleep?
- Caffeine (stimulant)
- Nicotine (stimulant)
- Alcohol (or other drugs and/or medication)
- Sleep environments: temperature (summer
Why does the factor “Use of electronic devices” affect sleep?
It is the bright light
Stops the production of melatonin
What are things which can reduce jet lag?
Melatonin tablets
LED light box
Is it easier to sleep in Summer or Winter?
Factor affecting sleep is Sleep environment : Temperature
Hotter in summer and therefore harder to sleep/more restless
What are the age related factor’s influence on sleep?
Baby = sleeps about 20 hours
Toddler = sleeps about 17 hours
Child = starts to consistently sleep about 10-12 hours
Teenager/adult = Night focused circadian rhythm = up later, wake up later
Old adults = Need LESS sleep
How can thinking style be a factor which effects sleep?
Thinking style = affects Lifestyle = affects stress levels = affects ability to sleep
What 8 things can you do to improve sleep?
- Make your bedroom haven for sleep only
- Reduce the amount of light (half an hour before sleep)
- Turn off Mobile phones/ computers
- Limit caffeine (watch out for caffeine after lunch)
- Reduce alcohol
- Create a Sleep routine
- Use relaxation techniques (meditation - be mindful and don’t think about stresses)
- Seek out morning light to re/set your circadian rhythm
What does it mean by improving sleep by making your bedroom a haven for sleep only?
Do not do anything in your room (studying, reading etc) especially not on your bed, as that reinforces that your bedroom and your bed in particular is only for sleeping
What are relaxation techniques?
Relaxation can be a valuable technique for someone with sleeping problems
Deep relaxation is a distinct physiological state that is the exact opposite of the way the body reacts under stress or anxiety
Relocation can be used as a part of “wind-down” period before bed or helpful if people find they are waking in the night and experiencing difficulty getting back to sleep
