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Unit 3/4 Psych > Unit 4 AOS 1 - Sleep > Flashcards

Unit 4 AOS 1 - Sleep Flashcards

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1
Q

What is consciousness?

A

Our awareness of internal and external environments at any given time. Consciousness is personal, selective, continuous and changing.

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2
Q

What is the psychological construct?

A

Phenomena that are believed to exist but cannot be directly measured (e.g. Consciousness).

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3
Q

What is NWC?

A

Normal waking consciousness - awareness of thoughts, feelings and behaviour, including internal and external events.

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4
Q

What is ASC?

A

Altered state of consciousness - Any state that is characteristically different from NWC in terms of awareness, thoughts, feelings and behaviours. These can occur naturally or be induced.

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5
Q

What is the consciousness continuum?

A

Individuals are on a fluctuating scale from being least aware to most aware.

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6
Q

What is sleep?

A

Sleep is a psychological construct. This is because the subjective experience of sleep cannot be overtly measured, yet we still have a general understanding of what sleep is and that it exists.

Sleep is a regular and naturally occurring ASC that involves a loss of awareness and disengagement with internal and external stimuli.

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7
Q

What are the characteristics of sleep?

A

A reduced ability to control behaviour.

A reduction in the control one has over thoughts.

Less accurate understanding of the passage of time.

Perceptual and cognitive distortions.

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8
Q

What is REM sleep?

A

Rapid-eye movement sleep is a type of sleep characterised by;

Rapid eye movement.

High brain activity / Low body activity.

Levels of paralysis.

Light stage sleep which the sleeper can be easily woken from.

Vivid dreaming.

Time spent in REM sleep rises as the sleep episode progresses.

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9
Q

What is NREM sleep?

A

Non-rapid-eye movement sleep is a type of sleep characterised by;

Having 3 stages.

Less brain activity.

Lack of dreaming.

Lack of dream recollection.

Ability for skeletal movement to occur.

Time spent in NREM sleep decreases as the sleep episode progresses.

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10
Q

Define sleep episode.

A

The full duration of time spent asleep, contains multiple sleep cycles.

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11
Q

Define sleep cycle.

A

A cycle of NREM and REM sleep that lasts around 90 minutes. This is a type of ultradian cycle.

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12
Q

What are the characteristics of NREM stage 1?

A

Light sleep.

Hypnagogic state - hypnic jerks.

Easily woken from.

Faint sounds can be heard but a loss of awareness of surroundings occurs.

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13
Q

What are the characteristics of NREM stage 2?

A

First experience of being truly asleep.

Relatively light sleep.

Most time spent asleep is NREM 2.

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14
Q

What are the characteristics of NREM stage 3?

A

This is deep sleep.

Difficult to wake from.

Most likely to experience sleepwalking/talking.

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15
Q

What is a hypnogram?

A

A hypnogram graphs a person’s sleep episode based on their brainwaves.

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16
Q

Describe what an average adult hypnogram looks like.

A

Sleep cycle one - The individual will transition from wakefulness into NREM 1, followed by NREM 2, and then a period of NREM 3. This would be followed by an incredibly short period of REM sleep.

The following cycles would continue to look fairly similar (excluding NREM 1, which would likely not be returned to), however, over each cycle, the period of time spent in NREM, particularly NREM 3, would become shorter, while the period of time in REM would become longer.

The final sleep cycle would typically end with a long chunk of REM sleep, potentially up to an hour long.

Adults typically sleep for 7-8 hours, spending 80% of sleep in NREM and 20% in REM.

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17
Q

Describe sleep in newborns.

A

Newborns spend 14-16 hours asleep. 50% of this is REM, and 50% is NREM.

REM sleep replenishes the brain and consolidates memories. Since a baby is undergoing a lot of neurological changes, they spend more time in REM sleep than adults.

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18
Q

Describe sleep in infancy.

A

Infants spend 13-12 hours asleep. 65% of this is NREM, and 35% is REM.

Infants are beginning to move more, explaining the increased NREM, as NREM replenishes the body.

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19
Q

Describe sleep in childhood.

A

Children spend 10-11 hours asleep. 75% of this is NREM, and 25% is REM.

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20
Q

Describe sleep in adolescence.

A

Adolescents spend 8.5 hours asleep. 80% of this is NREM, and 20% is REM.

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21
Q

Describe sleep in old age.

A

The elderly spend 5-6 hours asleep. 80% of this is NREM, and 20% is REM.

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22
Q

What are the four main types of brainwaves?

A

Beta

Alpha

Theta

Delta

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23
Q

What is amplitude?

A

A brainwave’s height and intensity.

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24
Q

What is frequency?

A

The number of brainwaves that occur per second.

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25
Q

Describe beta waves.

A

Low amplitude, high frequency.

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26
Q

Describe alpha waves.

A

Medium-low amplitude, medium-high frequency.

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27
Q

Describe theta waves.

A

Medium-high amplitude, medium-low frequency.

Theta waves also experience ‘K complexes (spikes) and sleep spindles (Spurts of high activity).

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28
Q

Describe delta waves.

A

High amplitude, low frequency.

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29
Q

What brainwaves occur during each sleep stage?

A

REM - Beta-like waves (High brain activity).

NREM 1 - Alpha-like waves.

NREM 2 - Theta-like waves.

NREM 3 - Delta-like waves.

The above may be viewed through an EEG.

30
Q

What is an EEG?

A

Electroencephalograph.

Detects amplifies and records electrical activity of brain waves. This is an objective, quantitative form of data collection.

31
Q

What is an EMG?

A

Electromyograph.

Detects amplifies and records the electrical activity of the body’s skeletal muscles. This is an objective, quantitative form of data collection.

During REM sleep, EMG readings show low levels of activity, due to their being low levels of physiological activity (paralysis) during this type of sleep. During NREM sleep, EMG readings show moderate activity, due to there being some physiological activity during this form of sleep.

32
Q

What is an EOG?

A

Electro-oculargraph.

Detects amplifies and records the electrical activity of the muscles responsible for eye movement. This is an objective, quantitative form of data collection.

During REM sleep, an individual experiences rapid eye movement, so an EOG is likely to show high levels of activity. During NREM sleep, there is a lack of eye movement, so an EOG will likely display low activity.

33
Q

What is a sleep diary?

A

A record containing self-reported descriptions from an individual about their sleeping periods, including an estimated time spent sleeping, and judgements they might have about the quality and nature of their sleep. This information is qualitative and subjective.

34
Q

Outline Video Monitoring.

A

Video monitoring involves the use of camera and audio technologies to record an individual as they sleep. This provides data specific to the individual as it tracks their sleeping and waking periods, their movements and activities when sleeping, and the sounds they make while sleeping. This information is qualitative.

35
Q

What is the sleep-wake cycle?

A

This cycle is circadian and encompasses all time spent asleep, and all time spent awake.

36
Q

What is a circadian rhythm?

A

A cycle that lasts 24 hours and then repeats.

37
Q

What is an ultradian rhythm?

A

A repeated cycle that is shorter than 24 hours.

38
Q

What is a biological rhythm?

A

A repeated biological process that is regulated by internal mechanisms. Circadian and ultradian rhythms are examples of this.

39
Q

What is the SCN?

A

The suprachiasmatic nucleus.

An area within the hypothalamus which is responsible for regulating sleep-wake patterns. It does this by processing and interpreting external and internal light cues. Typically this is daylight, however, it also picks up artificial light. It detects both the presence and absence of light. Internal cues the SCN detects may be things like the activation of particular genes.

40
Q

Outline the steps of the SCN recognising and responding to the absence of light cues.

A
  1. The SCN receives external and internal cues.
  2. The SCN sends neural signals to the pineal gland to produce and release melatonin into the bloodstream (melatonin takes around 2 hours to take effect).
  3. The melatonin promotes feelings of calm and relaxation, therefore promoting sleep.
41
Q

Outline the steps of the SCN recognising and responding to the presence of light cues.

A
  1. External light cues in the morning trigger the release of cortisol from the adrenal gland.
  2. Cortisol is a hormone that is responsible for increasing alertness and maintaining heightened arousal - therefore, aiding in wakefulness.
42
Q

What is total sleep deprivation?

A

When an individual has no sleep for 24 hours or more.

43
Q

What is partial sleep deprivation?

A

When an individual receives less than the required quantity or quality of sleep in a 24-hour period.

44
Q

What causes poor sleep quality?

A

Sleepwalking.

Sleep apnoea.

Little or no deep sleep (NREM 3).

Medication altering sleep patterns.

45
Q

What are the categories that categorise sleep deprivation side effects?

A

Affective effects (emotional).

Behavioural effects (visible behaviours).

Cognitive effects (mental capacity and thought processes).

46
Q

What are the affective effects of sleep deprivation?

A

Changes in emotional state and functioning, such as quicker and more intense emotional responses.

47
Q

What are the behavioural effects of sleep deprivation?

A

Changes in the way we function - typically behaviours observable by others.

  • Yawning
  • Shaking hands
  • Increased risk-taking
  • Eating more
  • Reduced motor and hand-eye coordination
  • Microsleeps
48
Q

What are the cognitive effects of sleep deprivation?

A

Changes in thinking processes.

  • Lapses in attention
  • Worse reaction time
  • Poor decision-making
  • Lack of problem-solving ability
  • Impaired learning and memory
  • Difficulty completing automatic processes
  • Illogical and irrational thinking
49
Q

What is the BAC limit when driving?

A

Licensed driver - 0.05%

Learner driver - 0%.

50
Q

How many hours without sleep produces the same effects as a BAC of 0.05%?

A

17 hours

51
Q

How many hours without sleep produces the same effects as a BAC of 0.1%?

A

24 hours (Total sleep deprivation)

52
Q

What are circadian phase disorders?

A

A form of sleeping disorder that involves a mismatch between the actual and desired sleep-wake pattern. This results in less sleep, worse quality sleep, or sleep at less preferable. inappropriate times.

53
Q

List the two most prominent circadian phase disorders.

A

Delayed sleep phase syndrome (DSPS)

Advanced sleep phase disorder (ASPD)

54
Q

What is DSPS?

A

Delayed sleep phase syndrome (DSPS) is a condition that describes a delay in sleep onset, resulting in going to sleep later and wanting to wake up later, in comparison to typical sleep patterns. DSPS only becomes DSPS when sleeep deprivation becomes chronic.

55
Q

What are the causes of DSPS?

A

Internal biology - Puberty produces a hormonal shift of the body clock with melatonin being released 1-2 hours later than in childhood (The adolescent sleep-wake shift).

Internal psychology - Rumination (repeatedly thinking and worrying about things).

External social factors - Work, study, social commitments, social media and gaming.

56
Q

What are interventions to minimise the effects of DSPS?

A

Bright light therapy (exposure to bright light in the morning and avoiding exposure to light before sleep).

Consistent sleep schedules and routines.

Good sleep hygiene.

57
Q

What is ASPD?

A

Advanced sleep phase disorder (ASPD) is a condition that describes early sleep onset, resulting in going to sleep and waking earlier than a typical sleep pattern.

58
Q

What are the causes of ASPD?

A

Old age.

Age-related deterioration of the biological clock.

Reduction in continuous melatonin flow.

Decreased exposure to light in the afternoon.

59
Q

What are interventions to minimise the effects of ASPD?

A

Bright light therapy (exposure to bright light in the afternoon and avoiding exposure to light before morning).

Consistent sleep schedules and routines.

Good sleep hygiene.

60
Q

What is shift work?

A

Shift work involves employment outside the normal 9-5 workday which disrupts natural circadian rhythms and the sleep-wake cycle. This kind of work can cause circadian phase disorders.

61
Q

Why does shift work cause circadian phase disorders?

A

People are forced to stay awake when their circadian rhythms dictate they should be sleeping.

They have to sleep when their biological clock says they should be awake - this results in lower quality and less sleep.

Sleep during the day tends to be more fragmented, as it is broken by light, noise, and other disturbances.

62
Q

What can be the side effects of shift work?

A

Sleepiness while working at night (safety concern).

Sleep deprivation and accumulation of sleep debt.

Insomnia.

Excessive sleepiness.

Increased risk of mood swings and mental + physical illnesses.

It can take 10 days to adjust back to a normal sleep-wake cycle.

63
Q

What are some interventions to minimise the effects of shift work?

A

Shift-friendly rosters (consistent/fixed schedules).

Bright lights in the workplace.

Low light conditions after shift.

Using long rotations during rotating shifts.

64
Q

What is bright light therapy?

A

An intervention for circadian phase disorders. It involves exposure to intense but safe amounts of light at regular patterns to shift an individuals sleep-wake cycle.

65
Q

What is sleep hygiene?

A

Practices which improve and maintain good sleep at night, and daytime alertness. These may also be called sleep habits.

66
Q

List some examples of sleep hygiene.

A

Establishing regular sleep onset and wake schedules.

Minimising exposure to light before bed and flooding oneself with light in the morning.

Associating one’s bed and bedroom with sleep.

Avoiding stimulating activities before bed.

Avoiding napping.

Avoiding stimulants prior to sleeping.

Improving one’s sleeping environment (clean, dark, quiet, the correct temperature).

Establishing a wind-down bedtime routine.

67
Q

What are zeitgebers?

A

Environmental and internal time cues provide signals to the brain to regulate the body’s circadian rhythms.

68
Q

What are the three primary zeitgebers?

A

Light

Temperature

Eating & Drinking Patterns

69
Q

Outline blue light as a zeitgeber.

A

The sun is our main source of blue light. Blue light is also emitted through LED lighting, such as in technological devices. When these lights are viewed before bed, the body receives conflicting information, as a mixture of zeitgebers begin to argue whether it is time to sleep or not.

70
Q

Outline temperature as a zeitgeber.

A

There are two temperatures that influence sleep - the external air temperature, and the body’s internal temperature. For most, the ideal external temperature is around 16 degrees.

The normal body temperature is 37 degrees. This temperature falls by about 1 degree during the night, as our core temperature follows a 24-hour circadian rhythm. The beginning of the body’s temperature drop begins at the same time as melatonin’s release.

71
Q

Outline eating and drinking habits as a zeitgeber.

A

Sleep-wake patterns are influenced by what one eats, and when one eats it. In general, the circadian rhythm prepares the body to be more efficient at digesting food during the day, when we are more active.

Some tips for maintaining positive eating and drinking habits:

  • Maintain a relatively stable eating and drinking pattern.
  • Avoid food 3-4 hours before bed (particularly sugary foods).
  • Avoid caffeine in the late afternoon and evening.
  • Alcohol can lead to sleep onset but typically impairs sleep quality, especially in the second half of the night.

Unit 3/4 Psych (5 decks)

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