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Health Psychology > Tutorial 5 > Flashcards

Tutorial 5 Flashcards

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1
Q

What happens when you are awake?

A

Alert
Normal making brain activity shows an irregular pattern with a high mental activity level
EEG - Beta waves
14 cycles/sec

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2
Q

What happens when you are relaxed, and your eyes are closed?

A

When you close your eyes and begin to relax, you transition into sleep
EEG- Alpha waves Emerge
12 cycles/sec

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3
Q

What is shown on the EEG when you’re alert?

A

Beta waves

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4
Q

At what rate are Beta EEG waves?

A

14 cycles per second, when you are alert

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5
Q

What is shown on the EEG when you are relaxed and your eyes are closed?

A

Alpha waves Emerge

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6
Q

At what are emerging Alpha waves?

A

12 cycles per second, when relaxed and closed eyes

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7
Q

What is classified as NREM sleep?

A

Stage 1
Stage 2
Stage 3 - Stage 4

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8
Q

What happens when you’re in Stage 1 of NREM sleep?

A 
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
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9
Q

What is shown on the EEG when you’re in Stage 1 of NREM sleep?

A

Slower Theta waves appear

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10
Q

What happens when you’re in Stage 2 of sleep?

A

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

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11
Q

What is shown on the EEG when you’re in Stage 2 of NREM sleep?

A

Alpha waves disappear
Slightly larger waves
which are interrupted by bursts of low amplitude activity (sleep spindles)
+ slow, high amplitude waves (K complexes)

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12
Q

What are sleep spindles?

A

Bursts of Low amplitude activity (oscillation)

interrupts larger waves of Stage 2 sleep

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13
Q

What are K complexes?

A

slow, high amplitude waves (big spikes)

interrupts larger waves of Stage 2 sleep

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14
Q

What happens when you’re in Stage 3 of NREM sleep?

A

Large, slow delta waves (less than 50% of recorded brain activity is Delta waves)
essentially just the transition period from Stage 2 - 4

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15
Q

What is shown on the EEG when you’re in stage 3 of NREM sleep?

A

Delta waves

Less than

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16
Q

What are other names for Stage 3 - 4 NREM sleep?

A

Delta sleep

Slow wave sleep

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17
Q

What does Sleep walking and talking occur?

A

Stage 4

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18
Q

What happens when you’re in Stage 4 of NREM sleep?

A 
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
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19
Q

What signifies the transition from Stage 3 to Stage 4 NREM sleep?

A

When Delta waves make up 50% of the recorded brain activity

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20
Q

What is shown on the EEG when you’re in stage 4 of NREM sleep?

A

> 50% Delta waves

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21
Q

When do you begin to see delta waves?

A

Stage 3

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22
Q

How long does stage 1 of NREM sleep last?

A

5-10 minutes

Stage 1 only last for a few minutes

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23
Q

How long does stage 2 of NREM sleep last?

A

20 minutes

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24
Q

What is classified as Awake?

A

Alert

Relaxed, closed eyes

25
Q

What is classifies as REM sleep?

A

Rapid Eye Movement Sleep

26
Q

What proportion of REM sleep constitutes an adult persons sleep per night?

A

25%

if not, it will be made up in subsequent nights

27
Q

What proportion of REM sleep constitutes a Newborns sleep per night?

A

50%

28
Q

What happens when you’re in REM sleep?

A

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)

29
Q

What is shown in the EEG when your in the REM sleep stage?

A 
Active pattern resembling waking consciousness
Beta waves (goes back to same EEG activity as when alert)
30
Q

What other period of sleep is the same as when awake?

A

REM sleep

both have beta waves - active patterns resemble waking consciousness

31
Q

In what phase of sleep do dreams occur?

A

RE

32
Q

When does REM sleep occur?

A 
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
33
Q

Is sleep pattern set between all humans?

A

no sleep pattern is not set

the graphs of EEG differ between people

34
Q

What are the 4 main bodily changes that occur during Stage 1 of NREM sleep?

A
  1. Eye movements slow
  2. Blood pressure drops
  3. Muscles relax
  4. Calm state
35
Q

What are the 3 main bodily changes that occur during Stage 4 of NREM sleep?

A
  1. Relaxed muscles
  2. Lowering of body temperature
  3. Muscles rest and rejuvenate
36
Q

What is delta sleep considered to be?

A

Stage 3 and 4 of NREM sleep

37
Q

What ar the 4 main bodily changes that occur during REM sleep?

A
  1. Darting eye movements
  2. Pulse and blood pressure quickens
  3. Respiration becomes faster and irregular
  4. Most dreaming occurs in REM sleep
38
Q

What is each sleep stage defined by?

A

characteristic patterns of brain activity

39
Q

What are the characteristic patterns which define being Awake on the EEG?

A

Low voltage

irregular and fast

40
Q

What are the characteristic patterns which define being Drowsy on the EEG?

A

8 - 12 cps

alpha waves

41
Q

What are the characteristic patterns which define Stage 1 on the EEG?

A

3 - 7 cps

Theta waves

42
Q

What are the characteristic patterns which define Stage 2 on the EEG?

A

12 - 14 cps
Sleep spindles
and K complexes

43
Q

What are the characteristic patterns which define Stage 3 and 4 on the EEG?

A

1/2 - 2 cps
delta waves
75 mV

44
Q

What are the characteristic patterns which define REM sleep?

A

low voltage

Random, fast, with Saw tooth waves

45
Q

What is the typical pattern the stages of sleep?

A

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

46
Q

What occurs during the early cycles in a typical pattern of the stages of sleep?

A

Deeper sleep

47
Q

What occurs during the later cycles in a typical pattern of the stages of sleep?

A

more time in REM

48
Q

What are some practical ways to assist with sleep problems?

A

sleep hygiene

49
Q

What is Sleep hygiene?

A

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)

50
Q

What are 11 factors that affect sleep?

A
  1. Caffeine (stimulant)
  2. Nicotine (stimulant)
  3. Alcohol (or other drugs and/or medication)
  4. Sleep environments: temperature (summer
51
Q

Why does the factor “Use of electronic devices” affect sleep?

A

It is the bright light

Stops the production of melatonin

52
Q

What are things which can reduce jet lag?

A

Melatonin tablets

LED light box

53
Q

Is it easier to sleep in Summer or Winter?

A

Factor affecting sleep is Sleep environment : Temperature

Hotter in summer and therefore harder to sleep/more restless

54
Q

What are the age related factor’s influence on sleep?

A

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

55
Q

How can thinking style be a factor which effects sleep?

A

Thinking style = affects Lifestyle = affects stress levels = affects ability to sleep

56
Q

What 8 things can you do to improve sleep?

A
  1. Make your bedroom haven for sleep only
  2. Reduce the amount of light (half an hour before sleep)
  3. Turn off Mobile phones/ computers
  4. Limit caffeine (watch out for caffeine after lunch)
  5. Reduce alcohol
  6. Create a Sleep routine
  7. Use relaxation techniques (meditation - be mindful and don’t think about stresses)
  8. Seek out morning light to re/set your circadian rhythm
57
Q

What does it mean by improving sleep by making your bedroom a haven for sleep only?

A

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

58
Q

What are relaxation techniques?

A

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

Health Psychology (19 decks)

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