Unit 4 AOS 1 (Sleep) Flashcards
What is sleep?
Reversible, naturally occurring altered state of consciousness.
What is REM?
Rapid Eye Movement
What is NREM?
Non Rapid Eye Movement
How many stages of NREM are there?
3
What are the stages of NREM?
Stage 1: Light
Stage 2: Light
Stage 3: Deep sleep
What are the two ways to measure sleep?
Objective and subjective
What are objective ways to measure sleep?
EEG, EOG, EMG, video monitoring (mainly objective)
What does EEG measure?
Detects, amplifies and records electrical activity of the brain. (Brain waves)
What does EOG measure?
Detects, amplifies and records electrical activity of the muscles that control the eyes. (Eye movement)
What does EMG measure?
Detects, amplifies and records electrical activity of the muscles. (Muscle movement)
What does DARE mean?
Detect
Amplify
Record
Electrical activity
What is the purpose of DARE?
Describes the definition, role and/or function of EEG, EOG and EMG
What does NREM (supposedly) replenish?
The body
What does REM (supposedly) replenish?
The mind
Characteristics of Stage 1 NREM
-Transition between sleep and wakefulness
-People can be woken easily
-Lasts 2-10 mins
-4 or 5% of total sleep time
-Hypnic Jerk
Characteristics of Stage 2 NREM
-“Truly asleep”
-Harder to wake from
-Lasts 10-25 mins in first sleep cycle. Lengthens approximately to 20-30 mins
-45 or 55% of total sleep time
Characteristics of Stage 3 NREM
-Difficult to awaken from
-Known as deep/slow wave sleep
-Muscles are relaxed, limited eye movements
-First occurs one hour into the sleep cycle
-Can last 20-40 mins. Decreases in length as the night progresses
-Often where sleep disturbances occur
Why is REM referred to as paradoxical sleep?
Because the brain is active but the body is inactive
Describe how REM changes throughout total sleep time
-First cycle lasts 5 mins
-Each cycle becomes longer in duration
-Stretches out to as long as 60 minutes towards the end of sleep
Characteristics of REM sleep
-Increases duration as the night progresses
-Dreams are more common
-Muscles in state of paralysis
What are subjective measures of sleep?
Sleep diaries and self-reports
What are the sleep characteristics of newborns?
16 hours, 50% in REM, 50% in NREM
what is a circadian rhythm
biological processes that roughly follow a 24 hour cycle
what is a zeitgeber
environmental cues that influence circadian rhythms e.g. light, temp, noise
what are the steps to sleep
no light, SCN (activates pineal gland), pineal gland (releases melatonin) , release of melatonin, sleep
What are the sleep characteristics of infants (4-11 months)?
12-15 hours, 35% REM, 65% NREM
What is the SCN?
suprachiasmatic nucleus– in the hypothalamus
What are the sleep characteristics of children?
9-11 hours, 20-25% REM, 75-80% NREM, goes to sleep earlier
What is melatonin?
Sleep hormone (makes us tired)
What are the sleep characteristics of adolescents?
8-10 hours, 20-25% REM, 75-80% NREM
- Goes to bed 1-2 hours later (later release of melatonin)
- Wakes up 1-2 hours later
What is an ultradian rhythm?
biological process that follows a cycle less than 24 hours e.g. blinking, heart rate, sleep cycle
describe a new borns sleep
they should have 16 hours of which is 50% REM and 50% NREM. their circadian sleep cycle is not yet developed meaning they sleep in bursts
What are the sleep characteristics of adults?
7-9 hours, 20% REM, 80% NREM
What are the sleep characteristics of the elderly?
6-8 hours, 20% REM, 80% NREM
- less time in slow wave sleep (NREM stage 3) .
- more awakenings
describe an infants sleep
they should get 12-15 hours of sleep of which 35% is REM and 65% is NREM. they nap but mostly sleep at night
describe a Childs sleep
they should het 9-11 hours of which 20-25% is REM and 75-80% is NREM. They fall asleep earlier in the night
What is a circadian rhythm sleep disorder?
a mismatch between a person’s internal circadian rhythm and their actual or required sleep schedule
What is Partial Sleep Deprivation?
When a person gets some sleep in a 24-hour period but less than normally required for optimal daytime functioning
-decreased quantity
-decreased quality
What are the factors of circadian rhythm sleep disorders?
intrinsic factors- the body itself e.g. age, medical conditions
extrinsic factors- external factors e.g. shift work, jet lag
How does Partial Sleep Deprivation affect Affective functioning?
-Mood swings
-Easily bored
-Inability to cope with stress
What is Delayed Sleep Phase Syndrome (DSPS)?
a **sleep pattern **that is significantly later (2 or more` hours) than conventional sleep patterns resulting in later sleep onset and wake times
How does Partial Sleep Deprivation affect Behavioural functioning?
-Lack of energy
-Slowed reflexes
-Reduced ability to perform fine motor tasks
What is Advanced Sleep Phase Disorder (ASPD)?
a sleep pattern that is significantly earlier (at least 1-2 hours) than conventional or socially desirable sleep patterns= early morning insomnia and early evening sleepiness
How does Partial Sleep Deprivation affect Cognitive functioning?
-Memory lapses
-Difficulty maintaining attention and concentration
-Poor decision-making
-Reduced ability to preform simple tasks
What is sleep wake cycle shifts in adolescence?
a form of delayed sleep phase disorder which is a hormone induced shift caused by the delayed release of melatonin
What are microsleeps?
Short periods where and individual appears to be awake, however, EEG recording show brainwaves similar to those shown in the first stage of NREM sleep
What is shift work?
when one sleeps during the day and works at night directly opposing circadian rhythms
What are the short term side effects of shift work?
sleep onset insomnia, chronic sleep deprivation, excessive sleepiness
When are microsleeps more prevalent?
When sleep deprived people complete monotonous or unstimulating tasks (e.g. driving)
What are the increased risks of shift work?
sleep disorders, obesity, diabetes, chronic fatigue
What are the strategies to manage shift work?
- keep the same roster
- 7-8h uninterrupted sleep
- healthy regular diet
- reduce natural light, noise when sleeping
- avoid morning light on the drive home
What is bright light therapy?
exposes people to an intense but safe amount of artificial light at a particular time to help synchronise their sleep wake cycle
Characteristics of Sleep Deprivation recovery
-Effects tend to be minor and temporary
-Recover quickly when returned to normal sleep pattern
-Don’t need to fully compensate. Few hours of extra sleep is enough
-If deprived of REM sleep, when sleeping normally REM in compensated by having extra amounts of REM sleep. Known as REM rebound.
what is bright light therapy in ASPD
bright light exposure in the evening will help prevent the early release of melatonin sending signals to the SCN that it is not time to sleep. Helping the circadian rhythm to shift to a “normal” time
What are the effects of BAC on Affective functioning?
-Amplified emotions
-Inappropriate emotional expressions
-Fluctuation in mood with little control over mood changes
What are the effects of BAC on Behavioural functioning?
-Reduced speed of movement
-Reduced coordination of hands and eyes
-Increased clumsiness
What are the effects of BAC on Cognitive functioning?
-Reduced problem-solving ability
-Impaired logic and reasoning
-Impaired memory
How many hours of sleep deprivation is 0.10% BAC equivalent to?
24 hours
How many hours of sleep deprivation is 0.05% BAC equivalent to?
17 hours
What does blue light do?
Promotes wakefulness and delays the release of melatonin
When should blue light be limited?
1-2 hours before bedtime
How does temperature help sleep?
A comfortable temperature within a room will promote sleep. Body temperature is a circadian rhythm.
Body cools down when you sleep.
What foods and drinks should you avoid before bedtime?
Large amounts of sugar, caffeine and alcohol.
Define Consciousness
Awareness of our thoughts, feelings, and perceptions (internal events) and our surroundings (external events). Psychological construct
What is an altered state of consciousness?
Any state of consciousness that is directly different from NWC.
What are the characteristics of an altered state of consciousness?
-lowered awareness
-memory difficulties (reduced cognitive abilities)
-difficulty paying attention
-distortions when perceiving time
How long is a typical sleep cycle and how many sleep cycles does someone typically have in one night?
90 minute cycles: 5 sleep cycles
How much of total sleep is spent in REM?
20-25%
How much of total sleep is spent in NREM?
75-80%
What do low amplitude, high frequency brain waves indicate?
REM sleep (awake and alert)
What do low-medium amplitude, medium-high frequency indicate?
NREM Stage 1 (deeply relaxed or meditative state)
What do medium-high amplitude, low medium frequency indicate?
NREM Stage 2 (early or light sleep)
What do high amplitude, low frequency indicate?
NREM Stage 3 (deep sleep)
What does an EOG show in NWC?
Alert: depends on the activity
Drowsy (relaxed): little eye movement
What does an EOG show in sleep?
NREM: None or very little eye movement
REM: bursts of rapid movement
What does an EMG show in NWC?
Alert: Moderate and high depending on activity
Drowsy (relaxed): Moderate
What does an EMG show in sleep?
NREM: Moderate to low
REM: Virtually non-existent
What are amplitude and frequency?
Amplitude: Intensity (height) of the waves (taller waves, higher amplitude)
Frequency: how often they occur (the closer the waves are to each other, the higher the frequency)
What are the strengths of subjective sleep measures (Self-report, sleep diary)?
-Provides qualitative and quantitative data
-allows people to express how they are feeling
What are the limitations of subjective sleep measures (Self-report, sleep diary)?
-Issues with accuracy
-Responses might not be truthful
What are the strengths of video monitoring?
-Footage can be watched at any time
-Interpreted by multiple people
What are the limitations of video monitoring?
-Artificial setting
-Needs to be in conjunction with other methods (i.e. EOG, EEG, EMG)
Characteristics of a self-report
-Subjective (chance of falling asleep when “sitting down whilst reading)
-Provides researchers with some insight into covert thoughts
-Recorded once
Characteristics of video monitoring
-Records a person sleeping to observe any disturbances to be analysed
-EEG, EOG, EMG
-Frequent waking
-Movement
-Night terrors
-Sleep walking
Characteristics of a sleep diary
-General activities before bed
-amount of time taken to fall asleep
-sleep disturbances
-how many times they woke
-feelings when waking up in the morning
-recorded over a period of time
