U4AOS1 Flashcards
Normal waking consciousness
the state of being aware of our internal and external environments
Altered waking consciousness
any state that differs from normal waking consciousness
3 characteristics of REM sleep
- High brain activity, no body movement
- Vivid dreaming occurs
- Light stage of sleep
3 characteristics of NREM sleep
- Physical movement is possible
- Non-vivid dreams
- Amount of time spent in NREM is highest in first half of sleep cycle
EEG, EMG and EOG function
detects, amplifies and records electrical activity of the brain (EEG), skeletal muscles (EMG) or muscles controlling the eye (EOG)
Sleep diary and video monitoring definition
A self report of sleep and waking activities over a period of time
visual and audio information collected about a person’s sleep
Sleep wake cycle
24 hour cycle that is spent either sleeping or being awake and alert
CIrcadian rhythm
biological and behavioural changes that occur as a part of a cycle that lasts around 24 hours
Ultradian rhythmn
biological and behavioural changes that occur as a part of a cycle that lasts less than 24 hours
suprachiasmatic nucleus
area of the hypothalamus responsible for regulating a person’s sleep-wake patterns
Melatonin
Hormone released by the pineal glands to induce sleep as a part of the sleep-wake cycle
Hours of sleep, NREM and REM proportion for newborn, infants and toddlers
Newborn: 14-17 hours. 50% REM, 50% NREM
Infants: 12-16 hours. 30-40% REM, 60-70% NREM
Toddlers: 11-14 hours. 25-30% REM, 70-75% NREM
Hours of sleep, NREM and REM proportion for adolescents, young adults and adults
Adolescents: 8-10 hours. 20% REM. 80% NREM
Young adults: 7-9 hours. 20% REM, 80% NREM
Adults: same as young adults
Hours of sleep, NREM and REM proportion for elderly
Characteristics of elderly sleep
- 7-8 hours. 18-20% REM, 80-82% NREM
- N3 sleep may not occur at all
- Multiple awakenings may occur
Sleep deprivation
Inadequate quantity or quality of sleep
Partial sleep deprivation vs full sleep deprivation
Partial- sleeping for some time during 24 hours, but quality or quantity is not enough
Full- not sleeping at all in 24 hours
2 examples of normal waking consciousness and altered state of consciousness
Normal waking consciousness
- Walking to school in the morning
- Exercising
Altered state of consciousness
- Sleeping
- Being drunk
How does the SCN regulate sleep?
- Receives external and internal cues
- After receiving both, sends neural message to pineal glands to produce and release melatonin
- Pineal glands receive melatonin
Name 3 behavioural effects of sleep deprivation
- Excessive sleepiness
- fatigue/ tiredness
- Increased likelihood of taking risks
- slowed reaction time
Name 3 cognitive effects of sleep deprivation
- Impaired decision making
- Reduced retention of information
- more likely to overlook important details
- lapses in attention
Name 3 affective effects of sleep deprivation
- Increase in mood swings
- reduced ability to cope with stress
- poor emotional regulation
- more likely to overreact to situations
Difference between effects of sleep deprivation and alcohol consumption
- Sleep deprivation usually negatively affects one’s emotions; alcohol can create a range of emotions
- Cognitive effects of sleep deprivation are similar to having certain amounts of alcohol
How many hours of sleep deprivation is equal to a BAC of 0.05 and 0.1?
BAC of 0.05= 17 hours
BAC of 0.1= 24 hours
Define circadian rhythm disorders
Persistent patterns of sleep disruption due to misalignment between the circadian rhythm and one’s sleep-wake cycle
Define delayed sleep phase disorder and explain the cause
- Sleep and waking time occur later than usual
- Internal cues aren’t received properly during the night and morning, causing melatonin to be released at a later time
Define advanced sleep phase disorder and explain the cause
- Sleep and waking time occur earlier than usual
- Internal cues aren’t received properly during the night and morning, causing melatonin to be released at an earlier time
Define shift work and explain the cause
- When a person works outside the regular business hours, causing them to sleep at unusual times
- Mismatch between external cues and desired sleep schedule (e.g awake when it is dark and then trying to sleep during the day, when melatonin is low)
How bright light therapy can be used to treat DSPS?
- Exposure to bright light in the morning.
- Acts as an external cue and promotes wakefulness at an earlier time
How bright light therapy can be used to treat ASPS?
- Exposure to bright light in the evening when feeling sleepy
- SCN will send the signal to release melatonin at a later time
How bright light therapy can be used to treat people who do shift work?
- Exposed to bright light before they begin work to promote wakefulness
- Allows them to feel sleepy at a later time, when they’re not working
Define sleep hygiene
the practices and habits that promote an individual’s sleep patterns
Define zeitgebers and give 3 examples
- external cues from the environment that influence the circadian rhythm
