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Psych 3/4 > unit 4 aos 1 > Flashcards

unit 4 aos 1 Flashcards

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1
Q

consciousness

A

the level of awareness an individual has to something internal or external to yourself. includes thoughts, feelings, perceptions & existence
- divided into normal waking consciousness and altered states of consciousness

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2
Q

what is a naturally occurring altered state of consciousness

A

naturally occurring in the course of our everyday activities without the need for any aid, differs in awareness from normal waking consciousness

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3
Q

continuum of awareness

A

varies from total awareness to complete lack of awareness
- total awareness
- daydreaming
- meditative state
- hypnotised
- asleep
- anaesthetised
- coma
- total lack of awareness

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4
Q

sleep

A
  • a regular and naturally occurring altered state of consciousness that involves a loss of awareness and disengagement with internal and external stimuli
  • cycle through NREM and REM in each sleep episode
  • each cycle lasts around 90 mins, with a transition between each of the stages of NREM, and a period of REM
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5
Q

characteristics of NREM sleep

A
  • replenishment of the body
  • 80% of total sleep episode
  • delta brain waves
  • reduced physiological activity & no eye movement
  • 3 stages:
  • N1= light sleep, 5 mins (4-5% of cycle)
  • N2 = moderate sleep, 10-25 mins, (50% of cycle)
  • N3 = deep sleep, 20-40 mins (10-15% of cycle)
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6
Q

NREM stage 1

A
  • light sleep
  • low level of bodily arousal (HR, body temp, respiration)
  • slow, minimal eye movement
  • 5% of total sleep time
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7
Q

NREM stage 2

A
  • moderate sleep, gradually gets deeper
  • continued slowing of physiological body activity
  • brain waves slow further, with brief bursts of activity
  • eye movement stops
  • 50% of total cycle
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8
Q

NREM stage 3

A
  • deep sleep
  • muscles completely relaxed
  • no eye movement
  • slow delta waves occurring
  • less time spent in N3 as the night progresses
  • 10-15% of total cycle
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9
Q

characteristics of REM sleep

A
  • replenishment of mind
  • beta brain waves
  • 20% of total sleep episode
  • spontaneous bursts of rapid eye movement, eyes move back and forth in coordinated movements
  • internally active while body looks calm
  • periods lengthen and occur closer together as sleep episode progresses (20-25% of cycle)
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10
Q

measurement of physiological responses associated with sleep

A
  • electroencephalography (EEG)
  • electromyography (EMG)
  • electro-oculargraphy (EOG)
  • sleep diaries
  • video monitoring
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11
Q

electroencephalography (EEG)

A
  • detects, amplifies and records different brain waves produced:
    > beta: alert
    > alpha: mentally & physically relaxed
    > theta: drowsy
    > delta: deep sleep
  • brain waves are spontaneous, rhythmic electrical impulses that come from different brain areas
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12
Q

electromyography (EMG)

A

detects, amplifies and records the electrical activity of muscles produced by sleep

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13
Q

electro-oculargraphy (EOG)

A

detects, amplifies and records electrical activity of muscles around the eyes during sleep

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14
Q

sleep diaries

A
  • log used to self-record & report sleep & wake time over a period of time
  • subjective data
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15
Q

video monitoring

A

record externally observable physiological responses throughout a sleep episode, including behaviours when falling asleep and waking

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16
Q

regulation of sleep by internal biological rhythms

A

changes that repeat themselves through time in a cyclical way, linked to cyclical changes in environmental cues, such as sunrise & sunset, day length, amount of light
- circadian rhythm
- ultradian rhythm

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17
Q

biological clock

A

innate timing mechanism that regulates the cycle of a biological rhythm

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18
Q

circadian rhythms

A

involves physiological, psychological or behavioural changes that occur as part of a cycle with a duration of ~24 hrs (sleep-wake cycle)

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19
Q

ultradian rhythms

A
  • involves physiological, psychological or behavioural changes that occur as part of a cycle that is less than 24 hours (sleep cycle)
  • heartbeat, respiration, sleep
  • complete sleep cycle is ~90 mins
20
Q

melatonin

A
  • produced by the pineal gland and is involved in initiation & regulation of sleep-wake cycle
  • helps feel sleepy, amount of melatonin in the blood is associated with alertness
  • light determines melatonin production
  • low light = produce more melatonin
  • high light = produce less melatonin
21
Q

suprachiasmatic nucleus (SCN)

A
  • detects light through eyes and responds by signalling pineal gland to release melatonin
  • adjusts our sleep-wake cycle accordingly by signalling pineal gland to release more or less melatonin based on how much light is detected
  • initiates an increase in body temp & releasing hormones to promote alertness
  • keeps sleep-wake cycle in sync with day-night cycle
22
Q

age related changes in sleep

A
  • time spent sleeping decreases as we get older, especially in the amount of N3 sleep
23
Q

trends in sleep across lifespan

A
  • infancy: ~ 16 hours a day, 50% REM, 50% NREM
  • childhood: ~11-13 hrs a day, 20-25% REM, 75% NREM
  • adolescence: ~9 hrs a day, 20-25% REM, 75% NREM
  • adulthood: ~7-8 hrs a day, 20% REM, 80% NREM
  • later adulthood: ~6 hrs
24
Q

sleep restoration theory

A

sleep is needed to replenish the mind & bodys resources, explains why we sleep
- REM is higher when studying
- NREM is higher when exercising

25
Q

sleep debt

A

accumulated loss of sleep from insufficient amount of sleep

26
Q

sleep deprivation

A

a state caused by inadequate quantity or quality of sleep
- PARTIAL sleep deprivation: having less sleep than what is normally required. may occur periodically or persistently over short or long term
- TOTAL sleep deprivation: no sleep at all over a short or long term period.

27
Q

effect of partial sleep deprivation on affective functioning

A

sleep loss interferes with emotional regulation, compromising brains ability to process emotional info & control emotions
- amplified emotional responses
- mood changes
- heightened anxiety
- depression
- irritability
- lack of motivation

28
Q

effect of partial sleep deprivation on behavioural functioning

A
  • sleep inertia: temporary period of reduced alertness & performance impairment that occurs immediately after awakening (groggy feeling)
    > motor & cognitive functions are not at full capacity during sleep inertia
    > sleep inertia stronger when waking during N3 than any other stage
  • excessive sleepiness during the day
  • slower reaction times, clumsiness
  • increased risk taking behaviour
  • impaired control of behaviour
29
Q

effect of partial sleep deprivation on cognitive functioning

A
  • impaired attention
  • impaired memory
  • lack of concentration
  • trouble with simple everyday tasks (driving, cooking)
  • increased errors associated with loss of attention
  • reduced ability to think clearly
  • difficulty decision making & problem solving
  • processing info in STM can be impaired
  • irrational thoughts
30
Q

psychological and physiological effects of sleep deprivation

A

physiological-
- increased HR > increased risk of heart attack
- tremors
- risk of obesity
- fatigue
- headaches
psychological-
- cognitive impairment
- memory loss
- impaired immune system

31
Q

cognitive effects of one night sleep deprivation compared to BAC of 0.05 and 0.10

A

relationship found between fatigue due to sleep deprivation, legal levels of alcohol and impaired performance.
- cognitive effects:
> performance on cognitive tasks following 17 hrs sleep deprivation had decreased to the equivalent of a person with a BAC pf 0.05%
> performance after 24 hours sustained wakefulness was equivalent to BAC of 0.10%
- cognitive effects of moderate sleep deprivation are equivalent to or greater than the legally unacceptable amount of alcohol when driving
- lack of concentration, impaired memory, irrational thoughts, trouble decision making

32
Q

affective effects of one night sleep deprivation compared to BAC of 0.05 and 0.10

A
  • influence our emotional state
  • irritable, short tempered
  • can impair concentration & cognitive performance
  • mood can also influence alcohol consumption
33
Q

sleep disorders

A

persistent disturbance to the sleep-wake cycle, occur due to a problem with the timing of the sleep & wake states
- delayed sleep phase syndrome (DSPS)
- advanced sleep phase disorder (ASPD)
- shift work

34
Q

delayed sleep phase syndrome (DSPS)

A
  • the sleep episode is delayed in relation to the desired sleeping time by 2-3 hrs
  • most common adolescents, affects ~7-15%
    symptoms:
  • sleep onset insomnia
  • difficulty waking
  • difficulty waking at desired time
  • excessive sleepiness
35
Q

advanced sleep phase disorder (ASPD)

A
  • advance of the sleep episode to an earlier time than the desired sleep time
  • going to bed and waking up too early, having difficulty staying awake in the evening
  • more common among older people
  • onset between 6-8pm, wake between 1-3am
36
Q

shift work disorder

A
  • results from work shifts being regularly scheduled during the usual sleep period, overlapping with sleep period and requiring adjustment of sleep & wake times
    symptoms:
  • insomnia when trying to go to sleep
  • excessive sleepiness when a person needs to be awake & alert
  • sleep debt
  • difficulty waking
  • reduction in total sleep time
37
Q

bright light therapy as a treatment for sleep disorders

A
  • timed exposure to intense light which aims to shift the sleep-wake cycle to a desired schedule
  • received by eyes for transmission to the SCN, which will influence melatonin secretion from pineal gland
    DSPS: light exposure in morning hours to help advance circadian rhythm to earlier time
    ASPD: exposure in early evening to delay circadian rhythm by a few hours
    shift work: exposure in the evening to help someone who works nights to be more alert
38
Q

zeitgebers

A

environmental time cues
- light is strongest zeitgeber
> daylight, blue light
- eating & drinking patterns
- temperature
- anything that can signal time

39
Q

entrainment

A

when the SCN adjusts or resets the sleep-wake cycle through the influence of a zeitgeber, circadian rhythm is entrained
> adjusts activity in relation to time cues

40
Q

light (zeitgeber)

A
  • primary zeitgeber for the circadian rhythm
  • can directly affect sleep by making it difficult to fall asleep
  • can indirectly affect sleep by influencing timing of SCN activity, as it signals SCN to send inhibitory message to pineal gland, suppressing release of melatonin & therefore our preferred time to sleep
    > daylight
    > blue light
41
Q

daylight (zeitgeber)

A
  • sleep wake cycle becomes closely synchronised with sunrise & sunset
  • exposure to daylight in morning & afternoon pushes sleep wake cycle forward to an earlier time
  • pushed back to later by light exposure in evening
  • sleeping with a light on interferes with NREM-REM sleep cycle & affects sleep quality
42
Q

blue light (zeitgeber)

A
  • biggest impact on circadian rhythm
  • comes from the sun, TV, phone, computer
  • suppresses secretion of melatonin
  • too much exposure in the evening disrupts circadian rhythm
  • using devices with blue light before bed keeps us alert, prolongs sleep onset, shortens total sleep time
  • can cause a phase shift resulting in DSPS
  • no use of electronic devices 30-60 mins before sleep
43
Q

temperature (zeitgeber)

A
  • core (internal) body temp & sleep are closely related
  • follows a 24 hr circadian rhythm linked with sleep wake cycle
  • falls during nighttime and rises during day
  • adjusting bedroom temp to 18 degrees can signal to the body that it is time for sleep
44
Q

eating & drinking patterns (zeitgeber)

A
  • eating/drinking schedule and sleep-wake schedule should be aligned
  • erratic eating patterns have detrimental effects on sleep- wake cycle
  • well timed eating & drinking routine stabilises sleep-wake cycle
  • alcohol can induce sleep, but shorten duration & quality
45
Q

sleep hygiene

A

sleep habits that improve & maintain good sleep and full daytime alertness
- behaviours & environmental factors

46
Q

inappropriate sleep hygiene practices

A
  • irregular sleep onset & wake times
  • stimulating & alerting activities before bedtime
  • consuming stimulants too close to sleep time
47
Q

good sleep hygiene practices

A
  • regular sleep schedule & bedtime routine
  • associate bedroom with sleep & not other activities
  • avoid stimulating activities in the hour before bed
  • avoid napping during wake period
  • get up when u cannot sleep
  • avoid large meals close to bedtime
  • make sure room is right temperature (17-19 degs)
  • ensure adequate exposure to natural light to help wake up
  • sleep in complete darkness with no lights on
  • dont use electronic devices 30-60 min before bed

Psych 3/4 (5 decks)

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