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Psychology U3/4 > U4AOS1A - Demand for Sleep > Flashcards

U4AOS1A - Demand for Sleep Flashcards

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1
Q

How is consciousness defined?

A
  • Awareness of the world around us and ourselves, including thoughts and feelings
    • Internal or external
  • Varies along a continuum of awareness
    • Total awareness (sustained attention)
    • Complete lack of awareness (unconscious in deep coma or vegetative state)
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2
Q

What are the contents of consciousness?

A
  • What we are aware of at any given moment
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3
Q

What is normal waking consciousness?

A
  • Being awake and aware of…
    • The external worlds
    • Perception and thoughts
    • Remaining aware of personal identity
    • Percieving the world as real
    • Maintaining a sense of time and place
  • Most people spend around 2/3 of their day in this state
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4
Q

What is an altered state of consciousness (ASC)?

A
  • Any state of consciousness that is significantly different from NWC or any waking state in terms of level of awareness and experience
  • Mental processing of internal and external stimulus shows distinguishable, measureable changes in areas such as…
    • Content limitations - Information we choose to attend to and how much we can take in
    • Self-control
    • Inhibition
    • Self-awareness
    • Emotional awareness
    • Perceptions of time, place and one’s surroundings
  • Types
    • Naturally Occurring
    • Induced
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5
Q

Describe the types of ASC’s

A
  • Naturally Occurring
    • In the course of our everyday activities without the need for aid or external influence
    • E.g sleep, dreaming, daydreaming, cycles of wakefulness and drowsiness, fatigue
  • Induced
    • Brought on through some sort of aid
    • Intentional - meditation, hypnosis, alcohol ingestion, certain medication or drugs
    • Unintentional - accident, disease or disorder
  • Types are not mutually exclusive and a naturally occurring ASC like sleep can also be induced through tranquilisers and sleeping pills
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6
Q

Define psychological construct

A
  • An agreed upon concept that is ‘constructed’ to describe specific ‘psychological’ activity, or a pattern of activity that is believed to occur or exist but cannot be directly observed/measured
  • Primarily based on research evidence
  • Measured indirectly using
    • Information provided by the individual
    • Behaviour that is demonstrated
    • Physiological changes that can be measured (such as recording brain activity)
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7
Q

What is a hypnogram?

A
  • A graph that represents the time period of each stage of sleep, and the transitions between these
  • 1 1/2 hour cycles consist of NREM and REM
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8
Q

Define sleep

A
  • A regular and naturally occurring altered state of consciousness (ASC) that involves a loss of awareness and disengagement with internal and external stimuli
  • Necessary for restoration and rejuvenation
  • Full duration of sleep - Sleep episode
  • Fundamental human need alongside nutrition and physical exercise (3 pillars of good health)
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9
Q

What is REM?

A
  • Rapid eye movement sleep
    • High levels of brain activity
    • Low levels of physical activity
  • Heart rate fast and irregular
  • Blood pressure rises
  • Breathing is shallower, faster and irregular compared to NREM
    • Sleeper looks relaxed
  • Occasional twitching in small muscles
    • Most skeletal muscles are limp
    • Appear paralysed
  • Dreaming has narrative
  • Arousal threshold is variable
    • May be like that of N2 or N3
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10
Q

Why is REM sometimes referred to as paradoxical sleep?

A
  • Contradictions in…
    • Active brain in an apparently paralysed body
    • Internally, brain and body are active; externally body appears calm and inactive/relaxed
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11
Q

Is REM considered deep or light sleep?

A
  • Depends on criteria
  • Wakefulness - Light
  • Lack of muscle activity - Deep
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12
Q

What is NREM?

A
  • Non-rapid eye movement sleep
  • Type of sleep characterised by…
    • Lack of rapid eye movement
  • Has 3 stages with increasingly deeper sleep (N1, N2, N3)
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13
Q

Describe Stage 1 of NREM sleep

A
  • When sleep begins
  • Relatively light sleep
  • Physiological
    • Lower level of bodily arousal
    • Decrease in heart rate, breathing, body temperature and muscle tension
    • Slow, rolling eye movements
    • Hypnic jerks (involuntary muscle twitches), similar to a spasm
  • Can easily be awakened by a gentle nudge or sound
    • Low arousal threshold

Arousal Threshold - How much it takes to wake up (similar to pain)

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14
Q

Describe Stage 2 of NREM sleep

A
  • Period of light/moderate sleep - Gradually becomes deeper
  • First stage where you are completely asleep
  • Continued slowing of heart rate, breathing, muscle activity and body movements
  • Body temperature continues to fall
  • Eye movements slow
  • Brain waves slow further
  • Less easily disturbed compared to N1 and requires more stimuli
    • But can still be easily aroused
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15
Q

Describe Stage 3 of NREM sleep

A
  • Deep sleep
  • Heart rate and breathing slow to their lowest levels
  • Muscles completely relaxed - Barely move
  • Delta waves are predominant
  • Highest arousal threshold
    • Difficult to awaken someone
    • Harder than in any other stage
    • If awoken (especially adruptly), they feel groggy and can take a few minutes to adjust - Referred to as ‘sleep inertia’
  • May disappear as sleep progresses
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16
Q

What are similarities between REM and NREM sleep?

A
  • Naturally occurring
  • Reduced awareness
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17
Q

Distinguish between REM and NREM sleep (8)

A
  • REM - Fast, jerky eye movement, NREM - Slow minimal eye movement
  • REM - Beta brain waves (small), NREM - Delta
  • REM - Paralysis, NREM - Movement is possible
  • REM - Heart rate increases, NREM - Heart rate decreases
  • REM - Dreaming, NREM - Generally no dreaming
  • REM - Duration increases, NREM - Decreases
  • REM - 20% of sleep, NREM - 80%
  • REM - Replenishes mind, NREM - Replenishes body
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18
Q

What is within each sleep episode?

A
  • Sleep cycles between rapid eye movement (REM) sleep and non-rapid eye movement (NREM)
    • Each sleep cycle lasts around 90 minutes (ultradian)
  • NREM periods tend to decrease as the night progresses, REM periods increase
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19
Q

Distinguish between a sleep episode and sleep cycle

A
  • Sleep Cycle
    • Sleep phase comprising NREM sleep and REM sleep
    • Occurs within a sleep episode (and is normally repeated a number of times, depending on the duration of the sleep)
  • Sleep Episode
    • Sleep event
    • Starts with sleep onset and ending with a final awakening
    • Comprises one or more sleep cycles (but not necessarily complete cycles)
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20
Q

State how sleep cycles and episodes can be voluntary and involuntary

A
  • Voluntary - Intentionally induced by medication
  • Involuntary - Tiredness or fatigue
  • Both cannot be prevented and can be interrupted
    • Voluntary - Alarm Clock
    • Involuntary - Arousal due to biological need for urination
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21
Q

What are 4 types of brain waves?

Fish and Chips are good BATD (battered)

A
  • Beta
    • Associated with alertness and intensive mental activity during NWC
    • Also present when dreaming during a period of rapid eye movement sleep
  • Alpha
    • Appears when you are awake and alert but mentally and physically relaxed and internally focused
  • Theta
    • Most commonly produced when you are very drowsy - E.g falling asleep or just before waking
    • Can also be produced when awake and engaged in creative activities
  • Delta
    • Mostly associated with deep, dreamless sleep or unconsciousness
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22
Q

State the frequency and amplitude of the 4 main brainwaves

A
  • Beta
    • F - High
    • A - Low
  • Alpha
    • F - Med-High
    • A - Low-Med
  • Theta
    • F - Low-Med
    • A - Med-High
  • Delta
    • F - Low
    • A - High

B x D, A x T Matching opposites

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23
Q

What are psychological indicators that can be used to measure consciousness?

A
  • Perceptual and cognitive distortions
  • Emotional awareness
  • Self control
  • Time orientation
  • Considered subjective - Based on or influenced by personal feelings, tastes or opinions
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24
Q

What are physiological indicators that can be used to measure consciousness?

A
  • Heart rate
  • Body temperature
  • Galvanic skin response
  • Eye movement (EOG)
  • Muscle movement (EMG)
  • Brainwaves (EEG)
  • Considered objective - Not influenced by personal feelings or opinions in considering or representing facts
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25
Q

What physiological measures can be used to determine consciousness?

x3 DARE

A
  • Electroencephalograph (EEG) - Detects, amplifies and records electrical activity in the brain
    • Only EEG has beta, alpha, theta and delta brain waves
  • Electromyograph (EMG) - Detects, amplifies and records the electrical activity of the body’s muscles
  • Electro-oculograph (EOG)- Detects, amplifies and records electrical activity of the muscles surrounding the eyes
  • Collect quantitative, objective data
  • Ensure to always state ELECTRICAL activity

Must use full definition in responses referencing techniques

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26
Q

What is an advantage of using physiological measures to determine consciousness?

A
  • Precise observations and measurements can be made during sleep without actually waking the person
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27
Q

What are limitations of an EEG?

A
  • Poorly measures neural activity that occurs below the outer layer of the brain
    • Does not provide detailed information about what particular structure is releasing output
  • Lengthy time to attach electrodes to scalp
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28
Q

How do you interpret an electroencephalography (EEG)?

A
  • Amplitude - How high/intense
  • Frequency - How often
    • How many action potentials
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29
Q

What activity would each objective means of measuring consciousness show during REM and NREM sleep?

A
  • EEG
    • REM - Beta-like BW
    • NREM - Theta-Delta BW
  • EMG
    • REM - Paralysis, no movement
    • NREM - Slow movement
  • EOG
    • REM - High activity
    • NREM - Slow, rolling
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30
Q

What psychological measures can be used to determine consciousness?

DISCLAIMER - Presents both qualitative and quantitative

A
  • Sleep Diaries
    • Record containing self-reported descriptions from an indivdual about their sleeping periods
    • Includes an estimated time spent sleeping
    • Has judgments they might have about the quality and nature of their sleep
  • Video Monitoring
    • The use of camera and audio technologies to record an individual as they sleep
    • Both objective and subjective
31
Q

What is a sleep lab?

A
  • A place where people with and without a sleep problem or disorder can be studied for research purposes
  • Individuals with a sleep problem may also be observed, diagnosed and treated
  • Artificial environment
32
Q

What are limitations of a sleep laboratory?

A
  • Artificial environment → Data may be inauthentic
  • EEG, EOG & EMG may bring discomfort
  • Individual may be self conscious due to monitoring
  • Sleep may be intentionally interrupted by researchers for the purposes of studying sleep patterns
33
Q

What are the uses of a sleep diary?

A
  • Provides insights that can only be gained from the individual themself
34
Q

What are the advantages of a sleep diary?

A
  • Can’t obtain the specific data in any other way
  • Non-intrusive
  • Cost-Effective
  • Does not require specialised equipment
35
Q

What are the disadvantages of a sleep diary?

A
  • Extremely subjective
    • Individuals may be ashamed to be completely honest
  • Requires compliance
36
Q

What are the uses of video monitoring?

A
  • Able to see things like…
    • Sleepwalking
    • If someone gets up a lot during their sleep
    • If they toss and turn more than usual
37
Q

What are the advantages of video monitoring?

A
  • In their own home, not a sleep lab - Natural and non-obtrusive
  • Can be a valuable tool for children who have trouble verbalising their experience
    • Too young to complete a sleep diary
  • More valid to measure sleep quantity
  • Useful in uncovering sleep disturbances the individual may not rememeber (sleep walking)
38
Q

What is a disadvantage of video monitoring?

A
  • Don’t know reasoning behind behaviour
39
Q

Define biological rhythms

A
  • Repeated natural biological processes that are regulated by internal mechanisms
  • Cyclical
  • Two types
    • Circadian
    • Ultradian
40
Q

Define biological clock

A
  • Innate timing mechanism that regulates the cycle of a biological rhythm
  • Functioning is genetically determined and occurs at the cellular level
  • Level of melatonin indicates state of body clock
  • SCN is a notable example
41
Q

Define circadian rhythms

A
  • Biological processes that occur as part of a cycle that lasts 24 hours
  • Coordinate timing of activity of body systems
  • Allow for optimised functioning at certain time points
  • Relate to presence of light and dark
42
Q

Define endogenous

A
  • Orginating within an organism
43
Q

Define exogenous

A
  • Originating outside an organism
44
Q

What are criteria that can be used to classify a biological rhythm as a circadian rhythm?

A
  • Duration of 24 hours
  • Repeats every 24 hours
  • Persists in the absence of external cues (endogenous)
  • Can adjust to match new external cues (entrainable)
  • Controlled/regulated by a biological clock
45
Q

Define ultradian rhythms

A
  • Biological processes that are repeated within cycles that last less than 24 hours - Sleep cycle is a type (90 minutes of REM and NREM)
  • Other examples include…
    • Digestion
    • Heart rate
    • Appetite
    • Arousal
46
Q

Distinguish between circadian and ultradian rhythms

A
  • Circadian are 24 hours
  • Ultradian are less than 24 hours
47
Q

Define sleep-wake cycle

A
  • 24-hour cycle that is made up of time spent sleeping and time spent awake and alert
  • Type of circadian rhythm (with ultradian rhythm occuring within)
  • Determined by internal body clock located in the hypothalamus
    • Also regulates our level of body temperature and hormone secretions
48
Q

Define melatonin

A
  • Hormone released by the pineal gland to induce sleep as part of the sleep-wake cycle
    • Typically at night time
    • Low levels of light
  • Helps to sync internal events to external cues
  • Therefore regulates circadian rhythm and syncs sleep-wake cycle to night and day
  • Amount of light influences how much is released
    • Artificial light can inhibit the release (smartphones, tablets and other electronic devices)
49
Q

How is melatonin released?

A
  • Lack of light is detected by the eye
  • Stimulates suprachiasmatic nucleus (SCN)
  • The SCN signals the pineal gland in the hypothalamus to release melatonin

🔗 - Serotonin involved in making melatonin

50
Q

What is the suprachiasmatic nucleus?

A
  • Double nucleated structure in hypothalamus that regulates an individual’s sleep-wake patterns
    • Regulates by sending neuronal messages to the pineal gland to secrete more/less melatonin
  • When light is detected from the eyes, the SCN also…
    • Increases body temperature
    • Releases cortisol to promote alertness and other arousal activities
  • Master biological clock
  • Influenced by zietgebers

Zietgebers - External cues

51
Q

What would happen if the SCN was intentionally destroyed?

A
  • Circadian rhythms and cyclical behaviours are likely to become completely disorganised or dysfunctional
52
Q

What is the pineal gland?

A
  • A gland in the brain responsible for the production and release of melatonin
53
Q

Explain from a biological perspective why digital media use for a prolonged period before sleeping can affect sleep onset

A
  • Artificial lighting can mimic natural lighting
  • SCN uses lighting as an external cue to signal to the pineal gland to inhibit the release of melatonin
  • Therefore in the presence of a device the natural time for melatonin to be released is delayed
  • Causes sleep onset to occur later
54
Q

Define sleep onset

A
  • Transition period from being awake to being asleep
  • Length of time to transition is sleep latency
55
Q

What is the restoration theory?

A
  • Theory that explains why we have the need to sleep
  • Underpinned by the belief the sleep is needed for the body to replenish its resources
56
Q

Do newborns have a different NREM to REM ratio? Why?

A
  • Instead of 80/20, they have 50/50
  • This is because it boosts brain growth and development
    • Important because they have rapid brain development
  • Changes to 80/20 around 3 years of age
57
Q

What are 4 reasons that adolescents have inadequate amounts of sleep?

A
  • Poor sleep habits
  • Hormonal changes
  • Exposure to blue light
  • Busy schedules
58
Q

How can sleep debt accrue over time?

A
  • If the body continues to get poor quality or insufficient amounts of sleep
  • As sleep debt builds, body and brain functioning begin to deteriorate
59
Q

Can you get rid of sleep debt?

A
  • Yes
  • Through one night of uninterrupted sleep
60
Q

What are six prominent changes to sleep that appear as we age?

A
  • From birth onward total gradually decreases
  • Time spent in REM decreases during the first 2 years and remains stable until old age
  • N3 decreases, replaced mostly by N2
  • Circadian phase delay in adolescence (prefer going to sleep later)
  • After adolescence, shift in circadian phase - Sleep earlier
  • Awakenings in sleep increase from adulthood to old age
61
Q

Why might an infant only have one or two cycles in a sleep episode?

A
  • Their circadian rhythms are not yet fully developed/ synchronised with the day-night cycle
62
Q

What is a biological reason that adolescents tend to get less sleep than they need?

A
  • There is a biologically driven change in their sleep-wake cycle that delays sleep onset for 1-2 hours
63
Q

Do sleep needs decline with age?

In order words, do sleep requirements decline with age?

A
  • No
  • Remains constant through adulthood
  • Misconception due to the fact that as adults get older…
    • They tend to have a harder time falling asleep
    • Sleep lightly
    • Wake up more often
    • Spend less time in deep, refreshing sleep
    • Have a higher chance of developing a sleep disorder (sleep apnea, insomnia)
64
Q

Describe the distinguishing features of an infant’s sleep

A
  • Total 16 hours in first month
    • Fragmented due to feeding and nuturing
    • Reduces to 12-13 hours by age 2
  • 50% REM reducing to 25% at around age 2
  • Sleep onset initially REM
    • Normalises at around 2 or 3 months with maturation (circadian rhythm)
  • 12 months - Majority of sleep as a single episode in the evening
  • Daytime napping common☺
65
Q

Describe the distinguishing features of a child’s sleep

A
  • Sleeps less than infants and more than adolescents
    • Approximately 11 hours
  • Proportion of REM sleep continues to decrease
  • About half NREM is N3/N4
    • Decreases markedly from about age 10
  • Daytime napping decreases (especially at school age)
66
Q

Describe the distinguishing features of an adolescent’s sleep

A
  • Total sleep continues to decrease
    • Approximately 9 hours
  • Tendency to have less than required amount of total sleep
    • Sleep-wake cycle shift delays sleep onset by 1-2 hours
  • Proportion of REM continues to decrease
    • Mid-adolescence sleep episode begins to resemble young adults
  • N3/N4 progressively declines
    • N2 increases
67
Q

Describe the distinguishing features of an adult’s sleep

A
  • Total sleep time is averaged at about 8 hours per night
  • NREM 75-80%; REM 20-25%
  • Gradual decline in…
    • Total sleep time
    • Time spent in NREM and REM
    • N3/N4 with eventual loss
  • Increase in sleep latency and awakenings
68
Q

Describe the distinguishing features of an elderly person’s sleep

A
  • Decreases through old age to about 6 hours
  • NREM and REM continue to decrease
  • Little to none of N3
  • Tendencies of…
    • More fragmented sleep/ night awakenings
    • Becoming sleepier in the early evening
    • Waking earlier compared to younger adults
  • Sleep disorders more common
69
Q

At what age does the proportion of REM sleep stabilise?

A
  • 6 years old
  • REM takes up 20%
  • Remains stable over the rest of the life span
70
Q

Explain the importance of light in regulating the circadian rhythm

A
  • Without external cues the circadian rhythm runs slightly longer than 24 hours
  • Exposure to regular light through the consistent day-night cycle helps to reset a person’s circadian rhythm to exactly 24 hours
  • Makes the internal rhythm in line with the external environment
71
Q

When does sleep onset begin at NREM?

A
  • By 3 months it changes from beginning at REM to beginning at NREM
  • This is because at birth the circadian rhythm…
    • Has yet to fully develop
    • Has not synced with external cues (zietgebers) of light/dark cycle
72
Q

What is the purpose of light/moderate sleep?

A
  • About half of a total sleep episode is spent in N2 (NREM)
  • Evolutionary purpose for safety
  • Allows us to wake in response to potential threats
73
Q

Compare the sleep-wake cycle of an adolescent to an adult

A
  • Adolescents have their sleep onset delayed by 1-2 hours
    • Goes to bed later than an adult
  • Adolescents need more sleep than an adult
    • Wake up later than an adult

Psychology U3/4 (12 decks)

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