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Psychology > U4 AOS1 (Sleep) > Flashcards

U4 AOS1 (Sleep) Flashcards

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1
Q

Sleep as an ASC

A

A regular ASC that typically occurs spontaneously and characterised by a loss of conscious awareness and is naturally occurring

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2
Q

Characteristics of sleep as an ASC

A
  • lower level of awareness: very little awareness of external environment
  • fewer content limitations: relinquish conscious control of thoughts
  • controlled/automatic processes: performing other tasks generally impossible, excluding sleep walking
  • percep/cog distortions: attention to sensory stimuli lowered and thoughts more organised and unrealistic
  • emotional awareness: increased or decreased causing nightmares or dreams
  • less self control: May snore, drool, grind teeth, sleep talk
  • distorted time orientation: can’t predict how long you have slept for without clock
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3
Q

Circadian Rhythm

A
  • biological cycle with an approx 24hr duration
  • it is not a sleep cycle alone
  • superchiasmatic nucleus: regulates sleep wake cycle located in hippocampus. Analyses strength of light and stimulates pineal gland to release melatonin
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4
Q

Ultradian Rhythms

A
  • biological rhythm that occurs within less than 24hrs
  • sleep portion of sleep wake cycle is ultradian
  • 90min cycle where REM and nREM is altered
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5
Q

Proportion of REM and nREM

A

80% nREM

20% REM

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6
Q

REM Sleep

A
  • period of sleep where eyeballs move rapidly under closed eyelids
  • brain is very active during REM sleep (beta waves)
  • often referred to as paradoxical sleep
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7
Q

NREM 1

A
  • some slow rolling eye movements
  • Hypnic jerks
  • very light sleep and very brief
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8
Q

NREM 2

A
  • Decrease HR/body movement/temp/blood pressure
  • breathing becomes more regular
  • rolling eye movements stop
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9
Q

NREM 3

A
  • moderately deep sleep
  • difficult to wake and likely to be disorientated when woken
  • continued decrease in bodily functions
  • continued relaxation of muscles
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10
Q

NREM 4

A
  • deepest stage of sleep
  • very difficult to wake
  • sleep inertia experienced when woken
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11
Q

What is the restorative theory?

A
  • sleep allows body to recharge, recover from physiological/psychological work and allows growth processes
  • activates growth hormones, increases immunity, increases alertness, enhances mood, consolidates memory
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12
Q

Restorative effects of nREM

A

Restores the body

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13
Q

Restorative effects of REM

A

Restores the mind (cognitive/psychological processes)

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14
Q

Support for Restorative Theory

A
  • marathon runners have greater amounts of nREM
  • growth hormones are released during nREM
  • nREM sleep improves immunity of body against illness
  • REM improves memory consolidation
  • REM improves alertness
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15
Q

Criticisms for Restorative Theory

A
  • if sleep is restorative then it is counter intuitive to have the mind so active in this time
  • would be assumed that those who do little exercise sleep less but this is not the case
  • those bed ridden experience same proportion of nREM sleep despite not needing significant body restoration
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16
Q

Evolutionary Theory

A

Survival is the main purpose of sleep

  • need to find food (cows sleep limited due to small energy from grazing)
  • conserve energy (bears hibernate when food sources are scarce to avoid unnecessary energy expenditure)
  • avoid predators (mice sleep to avoid predators)
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17
Q

Support for Evolutionary Theory

A
  • vulnerability to predators: mice
  • need to find food: cows
  • conserve energy: Bears
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18
Q

Criticism of Evolutionary Theory

A
  • theory shows why sleep is important but not why it’s a MUST
  • loss of awareness during sleep makes animals vulnerable to predators
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19
Q

Patterns of one nights sleep

A
  • as each cycle progresses, deepness of sleep decreases

- periods of REM sleep increase

20
Q

Sleep as an Adolescent

A
  • time of melatonin release occurs 1-2hrs later than normal
  • individual feels sleepy later
  • changes the timings of major sleep episodes
  • known as a sleep wake cycle shift
21
Q

Melatonin

A

Hormone responsible for inducing sleep that is released from the pineal gland

22
Q

Sleep in Shift Work

A
  • artificial light allows human’s to utilise more hours in day
  • individuals exposed to excessive night time light and alter sleep wake schedule
  • asynchrony between circadian sleep systems
  • risks: include safety hazards and extensive health problems ranging from mood disorders to cancer
23
Q

Shift Work Symptoms

A
  • at least one month of complaints of excessive sleepiness and insomnia in relation to work schedule falling during during time of habitual sleep
24
Q

Shift Work Disorders

A
  • associated with poor performance
  • cardiovascular/gastrointestinal/reproductive problems
  • accidents
  • illness
  • depression
  • bright light therapy and avoidance of light at wrong times of day can resync schedule
25
Q

Jet Lag

A
  • caused by misalignment of circadian rhythm with destination clock time
  • symptoms: sleepiness, insomnia, fatigue, gastrointestinal problem
  • easier to stay up and delay sleep rather than sleep earlier (WEST IS BEST)
  • lack of sleep due to jet lag will produce effects of sleep deprivation
26
Q

Partial sleep deprivation

A

inadequate sleep in either quality or quantity

27
Q

Partial Sleep deprivation: Affective Functions

A
  • amplified emotional response
  • confusion and irritability
  • feelings of sadness
  • feelings of fatigue
  • mood disturbances
28
Q

Partial Sleep Deprivation: Behavioural Functioning

A
  • problems performing tasks (slowed performance, clumsiness)

- especially simple monotonous tasks and ones requiring attention or concentration

29
Q

Partial Sleep Deprivation: Cognitive Functioning

A
  • difficulties paying attention and concentrating

- difficulty thinking and reasoning and poor decision making

30
Q

Physiological effects of partial sleep deprivation

A
  • slower physical reflexes
  • droopy eyelids
  • heightened sensitivity to pain
  • lower energy levels
  • headaches
31
Q

Dysomnia

A
  • Sleep disorders that produce difficulty initiating, maintaining and/or timing sleep
  • Sleep Onset Insomnia
32
Q

Sleep onset insomnia

A
  • sleep disorder involving persistent difficulty falling asleep at usual sleep time
  • can disrupt the sleep wake cycle and its regulation
  • asynchrony between sleep wake cycle and external environment
33
Q

Complaints of Sleep Onset Insomnia

A
  • Sleep onset occurring much later than desired
  • sleep is non restorative
  • total sleep less than desired
34
Q

Parasomnia

A

Sleep disorder characterised by occurrence of inappropriate psychological and/or physiological activity during sleep or sleep-to-wake transitions
- Sleep Walking

35
Q

Sleep Walking

A
  • sleep walking occurs in stages 3/4 nREM sleep
  • sufferers usually perform routine techniques
  • not dangerous to wake sleep
  • if woken may experience sleep inertia
36
Q

Sleep inertia

A

Physiological state of impaired cognitive and sensory motor performance that is present immediately after awakening

37
Q

What is cognitive behavioural therapy

A

Improving the way people think, feel and behave

38
Q

CBT-I (CBT for Insomnia)

A

Aims to improve sleep habits/behaviours by identifying and changing thoughts and behaviours affecting ability to allow person to sleep or sleep well

39
Q

Steps 1 and 2 of CBT-I

A
  1. identify underlying causes contributing to inability to sleep (sleep diary/journal)
  2. take steps towards getting better sleep
40
Q

Methods to Improve Sleep

A
  • stimulus control
  • sleep restriction
  • relaxation training
  • cognitive therapy
  • sleep hygiene training
41
Q

Stimulus control

A
  • Break associations between sleep environment and wakefulness
  • teach individual to not participate in activities incompatible with sleep
  • stay in bedroom only to sleep/when sleep (classical conditioning)
42
Q

Sleep restriction

A
  • Strict schedule of bedtimes and rising times
  • restrict time in bed to that of sleep time
  • increase homeostatic sleep drive via partial sleep deprivation
43
Q

Relaxtion training

A

Recognise and control muscular tension through exercise instructions

44
Q

Cognitive therapy

A

Identify, challenge and replace beliefs and fears regarding sleep or loss of sleep with realistic expectations regarding sleep and daytime function

45
Q

Sleep hygiene

A

Learn impacts of lifestyle habits on sleep (hw in bed, blue light of phone, temperature, comfort, exercise)

46
Q

Bright light therapy

A
  • light important for entraining (synchronising with external rhythm) human circadian rhythms
  • bright light (not ordinary room light) capable of suppressing nocturnal melatonin secretion in humans

Psychology (7 decks)

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