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y12 psych > Unit 4 AOS 1 Sleep > Flashcards

Unit 4 AOS 1 Sleep Flashcards

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1
Q

Define consciousness

A

The level of awareness an individual has of their thoughts, feelings, perceptions and existence

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2
Q

List the 2 types of consciousness and their subtypes

A

Normal waking consciousness & altered state of consciousness (naturally occuring + induced)

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3
Q

Define normal waking consciousness

A

the states of consciousness associated with being awake and aware of objects and events in the external world, and of one’s sensations, mental experiences and existenceD

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4
Q

Define altered state of consciousness

A

The state of consciousness that is distinctly different from normal waking consciousness in terms of quality of experience and levels of awareness

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5
Q

Define naturally occuring state of consciousness

A

A type of altered state of consciousness that occurs without intervention

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6
Q

Define induced altered state of consciousness

A

A type of altered state of consciousness that occurs due to a purposeful action/aid

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7
Q

What is the conscious continuum?

A

A visual representation of different states of consciousness that progress from lower levels of awareness to higher levels of awareness

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8
Q

What is a psychological construct?

A

An agreed upon description and understanding of psychological phenomena that cannot be overtly measured or observed

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9
Q

Define sleep

A

a regular and naturally occurring altered state of consciousness that involves a loss of awareness and disengagement with internal and external stimuli

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10
Q

List the stages of sleep

A

REM and NREM (1-3)

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11
Q

Define REM sleep

A

A type of sleep characterised by rapid eye movement, high levels of brain activity and low levels of physical activity

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12
Q

Define NREM

A

A type of sleep characterised by a lack of rapid eye movement and is subdivided into three stages

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13
Q

List 5 characteristics of REM sleep

A
  • high levels of brain activity
  • no muscle movement
  • amount in each cycle increases as the sleep episode progresses
  • makes up 20% of sleep
  • vivid dreams
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14
Q

List 5 characteristics of NREM sleep

A
  • low brain activity
  • physical movement is possible
  • makes up 80% of sleep
  • amount in each cycle decreases as sleep episode progresses
  • non-vivid dreams
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15
Q

What is a sleep episode?

A

The full duration of time spent in sleep, made up of sleep cycles

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16
Q

What is a sleep cycle?

A

A proportion of a sleep episode lasting around 90 minutes that progresses through stages of REM and NREM

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17
Q

Explain NREM 1

A

Transition from being awake to a light stage of sleep (may involve hypnic jerk)

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18
Q

Explain NREM 2

A

Light stage of sleep, but the first stage where an individual is completely asleep, takes up the largest proportion in a sleep episode

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19
Q

Explain NREM 3

A

Deep stage of sleep where an individual will feel drowsy if woken up

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20
Q

Give 3 examples of physiological indicators in measuring sleep

A
  • heart rate
  • eye movement
  • muscle movementG
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21
Q

Give 3 examples of psychological indicators in measuring sleep

A
  • emotional awareness
  • perceptual and cognitive distortions
  • time orientation
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22
Q

List the 3 methods to gather objective sleep data

A

Electroencephalograph (EEG), Electromyograph (EMG), Electrooculograph (EOG)

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23
Q

Define an EEG

A

Detects, amplifies and records electrical activity in the brain

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24
Q

Define an EMG

A

Detects, amplifies and records electrical activity of the body’s muscles

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25
Q

Define an EOG

A

Detects, amplifies and records electrical activity of the muscles surrounding the eyes

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26
Q

List a strength of objective methods to measure sleep

A

Useful for sleep studies or diagnoses of patients with brain damage or neurological disorder

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27
Q

List 2 limitations of using an EEG

A
  • measuring neural activity under a thick and hard skull is not entirely precise
  • Doesn’t pinpoint or identify functional or dysfunctional areas of the brain
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28
Q

List the 3 methods to gather subjective sleep data

A

Sleep labs, Sleep diaries & video monitoring

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29
Q

Define sleep diaries

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

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30
Q

Give a strength and a limitation of sleep diaries

A

Strength: provides qualitative info that is often extensive in detail and description

Limitation: may not be accurate as the patient is responsible for collecting and reporting info

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31
Q

Define video monitoring

A

The use of camera and audio tech to record an individual as they sleep

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32
Q

Give a strength and a limitation for using video monitoring

A

Strength: Useful for sleep disorders as behaviours can be observed

Limitation: may be unclear whether an individual seen to be getting out of bed during the night is awake or sleep walking

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33
Q

What are biological rhythms

A

Repeated biological processes that are regulated by internal mechanisms

34
Q

List the 3 types of biological rhythms

A

Circadian, Ultradian & infradian

35
Q

Define circadian rhythms

A

Biological and behavioural changes that occur as part of a cycle lasting around 24 hours

36
Q

Define ultradian rhythms

A

Biological and behavioural changes that occur in a cycle lasting less than 24 hours

37
Q

Define the sleep-wake cycle

A

A circadian rhythm that is made up of time spent sleeping and awake.

38
Q

What determines the sleep wake cycle?

A

Internal body clock in hypothalamus

39
Q

What is melatonin?

A

A hormone released by the pineal gland to induce sleep as part of the sleep-wake cycle

40
Q

How is melatonin secreted?

A

Light detected by the eye stimulates the SCN which signals the pineal gland to release melatonin

41
Q

What is cortisol?

A

A hormone responsible for increasing alertness and maintaining heightened arousal

42
Q

What is the suprachiasmatic nucleus?

A

An area in the hypothalamus that is responsible for regulating an individual’s sleep-wake patterns through receiving external and internal cues

43
Q

Why do adolescents sleep later than other age groups?

A

Delayed sleep onset = which is when the body clock is not aligned with demands of the environment

44
Q

Why do infants require more REM sleep than other age groups?

A

they are experiencing rapid brain development

45
Q

What does REM replenish, and what does NREM replenish?

A

REM replenishes the mind/brain while NREM replenishes the body

46
Q

What is the restoration theory?

A

It explains the need to sleep because it is needed to replenish the body’s resources

47
Q

How many hours should adolescents sleep for?

A

8-10 hours

48
Q

How many hours should adults sleep for?

A

7-9 hours

49
Q

How many hours do infants sleep for?

A

13-16

50
Q

How many hours should young children sleep for?

A

9-12

51
Q

Define sleep deprivation

A

Inadequate quantity and/or quality of sleep

52
Q

Define partial sleep deprivation

A

When an individual sleeps for some duration within a 24 hour period but the sleep duration is too short or the quality is poor

53
Q

Define full sleep deprivation

A

When an individual has no sleep within a 24 hour period

54
Q

List 5 physiological effects of sleep deprivation

A
  • droopy eyelids
  • fatigue
  • headaches
  • lack of energy
  • inability to focus eyes
55
Q

List the 3 types of psychological effects from sleep deprivation

A

Affective, behavioural & cognitive

56
Q

Define affective effects of sleep deprivation and give 3 examples

A

Changes in emotions and emotional responses that arise from sleep deprivation (irritability, reduced empathy, poor emotional regulation)

57
Q

Define behavioural effects of sleep deprivation and give 3 examples

A

Changes in actions and ability to control them that arise from sleep deprivation (excessive sleepiness during daytime, slow reactio time, poor social functioning)

58
Q

Define cognitive effects of sleep deprivation and give 3 examples

A

Changes in mental processes that arise from sleep deprivation (reduced concentration, impairment of short-term memory, poor creativity and ability to utilise abstract thought

59
Q

What is blood alcohol concentration (BAC)?

A

A measure of how much alcohol is in a person’s bloodstream (which leads to an induced altered state of consciousness)

60
Q

Explain what sleep disorders are

A

Disturbances to typical sleeping and waking patterns

61
Q

Explain what circadian rhythm sleep disorders are

A

Sleep disorders that interfere with the typical regulation of the circadian rhythm of sleep, leading to a change in the sleep-wake cycle

62
Q

List the 3 types of circadian sleep disorders

A

Delayed sleep phase syndrome, advanced sleep phase syndrome & shift work

63
Q

Define sleep phase syndrome

A

A type of circadian rhythm sleep disorder in which sleep and waking occurs later than usual

64
Q

Define advanced sleep phase syndrome

A

A type of circadian rhythm sleep disorder in which sleep and waking occur earlier than usual

65
Q

What causes delayed and advanced sleep phase syndrome?

A

Misalignment between external and internal cues regulating circadian rhythm, where the internal body clock is out of sync with the external environment

66
Q

Define what shift work means in reference to circadian rhythm sleep disorders

A

An occupation involving working at unusual hours such as overnight, that can interrupt the sleep-wake cycle

67
Q

What is bright light therapy?

A

A method used to adjust a person’s circadian rhythm through exposure to a high-intensity light source

68
Q

Define sleep hygiene

A

The practices and habits that promote an individual’s sleep habits

69
Q

List the 8 types of sleep hygiene

A

Time, sound, light, comfort, tech/devices, association with bed, food and drink consumption, exercise

70
Q

Explain the relationship between sleep and mental wellbeing

A

There is a bi-directional relationship between sleep and mental wellbeing that suggests that good sleep is likely to reduce the likelihood of mental health problems and promote mental wellbeing.

71
Q

What are zeitgebers?

A

External cues from the environment that influence the circadian rhythm

72
Q

List the 3 types of zeitgebers (and their subtypes)

A

Light (daylight + bluelight), Temperature, eating and drinking patterns

73
Q

Define daylight as a zeitgeber

A

Typical light an individual is exposed to during the day, and is mostly natural blue light

74
Q

Define blue light as a zeitgeber

A

A type of light that can be emitted both naturally and artifically

75
Q

Define temperature as a zeitgeber

A

The degree of external heat in the environment that can influence the quality and quantity of sleep

76
Q

Define eating and drinking patterns as a zeitgeber

A

What, when and how much food and drink is consumed by an individual

77
Q

Explain the effect of light as a zeitgeber

A

Exposure to light signals the SCN to cease melatonin production, promoting wakefulness and decreasing sleepiness

78
Q

Explain the effect of temperature as a zeitgeber

A

A cooler room combined with a warm bed can improve the quality and quantity of sleep, due to one’s body temperature dropping in sleep

79
Q

Explain the effect of caffeine as a zeitgeber

A

A stimulant increasing nervous system activity and blocking sleep-promoting neurotransmitters, promoting wakefulness

80
Q

Explain the effect of alcohol as a zeitgeber

A

A depressant that increases feelings of tiredness but can impair the quality of sleep and increase the risk of sleep disruptions

81
Q

Explain the effect of spicy foods as a zeitgeber

A

Increases body temperature, stimulating & increasing metabolic processes, which makes it more difficult to fall asleep

y12 psych (6 decks)

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