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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
Define an EOG
Detects, amplifies and records electrical activity of the muscles surrounding the eyes
26
List a strength of objective methods to measure sleep
Useful for sleep studies or diagnoses of patients with brain damage or neurological disorder
27
List 2 limitations of using an EEG
- 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
28
List the 3 methods to gather subjective sleep data
Sleep labs, Sleep diaries & video monitoring
29
Define sleep diaries
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
30
Give a strength and a limitation of sleep diaries
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
31
Define video monitoring
The use of camera and audio tech to record an individual as they sleep
32
Give a strength and a limitation for using video monitoring
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
33
What are biological rhythms
Repeated biological processes that are regulated by internal mechanisms
34
List the 3 types of biological rhythms
Circadian, Ultradian & infradian
35
Define circadian rhythms
Biological and behavioural changes that occur as part of a cycle lasting around 24 hours
36
Define ultradian rhythms
Biological and behavioural changes that occur in a cycle lasting less than 24 hours
37
Define the sleep-wake cycle
A circadian rhythm that is made up of time spent sleeping and awake.
38
What determines the sleep wake cycle?
Internal body clock in hypothalamus
39
What is melatonin?
A hormone released by the pineal gland to induce sleep as part of the sleep-wake cycle
40
How is melatonin secreted?
Light detected by the eye stimulates the SCN which signals the pineal gland to release melatonin
41
What is cortisol?
A hormone responsible for increasing alertness and maintaining heightened arousal
42
What is the suprachiasmatic nucleus?
An area in the hypothalamus that is responsible for regulating an individual's sleep-wake patterns through receiving external and internal cues
43
Why do adolescents sleep later than other age groups?
Delayed sleep onset = which is when the body clock is not aligned with demands of the environment
44
Why do infants require more REM sleep than other age groups?
they are experiencing rapid brain development
45
What does REM replenish, and what does NREM replenish?
REM replenishes the mind/brain while NREM replenishes the body
46
What is the restoration theory?
It explains the need to sleep because it is needed to replenish the body's resources
47
How many hours should adolescents sleep for?
8-10 hours
48
How many hours should adults sleep for?
7-9 hours
49
How many hours do infants sleep for?
13-16
50
How many hours should young children sleep for?
9-12
51
Define sleep deprivation
Inadequate quantity and/or quality of sleep
52
Define partial sleep deprivation
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
Define full sleep deprivation
When an individual has no sleep within a 24 hour period
54
List 5 physiological effects of sleep deprivation
- droopy eyelids - fatigue - headaches - lack of energy - inability to focus eyes
55
List the 3 types of psychological effects from sleep deprivation
Affective, behavioural & cognitive
56
Define affective effects of sleep deprivation and give 3 examples
Changes in emotions and emotional responses that arise from sleep deprivation (irritability, reduced empathy, poor emotional regulation)
57
Define behavioural effects of sleep deprivation and give 3 examples
Changes in actions and ability to control them that arise from sleep deprivation (excessive sleepiness during daytime, slow reactio time, poor social functioning)
58
Define cognitive effects of sleep deprivation and give 3 examples
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
What is blood alcohol concentration (BAC)?
A measure of how much alcohol is in a person's bloodstream (which leads to an induced altered state of consciousness)
60
Explain what sleep disorders are
Disturbances to typical sleeping and waking patterns
61
Explain what circadian rhythm sleep disorders are
Sleep disorders that interfere with the typical regulation of the circadian rhythm of sleep, leading to a change in the sleep-wake cycle
62
List the 3 types of circadian sleep disorders
Delayed sleep phase syndrome, advanced sleep phase syndrome & shift work
63
Define sleep phase syndrome
A type of circadian rhythm sleep disorder in which sleep and waking occurs later than usual
64
Define advanced sleep phase syndrome
A type of circadian rhythm sleep disorder in which sleep and waking occur earlier than usual
65
What causes delayed and advanced sleep phase syndrome?
Misalignment between external and internal cues regulating circadian rhythm, where the internal body clock is out of sync with the external environment
66
Define what shift work means in reference to circadian rhythm sleep disorders
An occupation involving working at unusual hours such as overnight, that can interrupt the sleep-wake cycle
67
What is bright light therapy?
A method used to adjust a person's circadian rhythm through exposure to a high-intensity light source
68
Define sleep hygiene
The practices and habits that promote an individual's sleep habits
69
List the 8 types of sleep hygiene
Time, sound, light, comfort, tech/devices, association with bed, food and drink consumption, exercise
70
Explain the relationship between sleep and mental wellbeing
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
What are zeitgebers?
External cues from the environment that influence the circadian rhythm
72
List the 3 types of zeitgebers (and their subtypes)
Light (daylight + bluelight), Temperature, eating and drinking patterns
73
Define daylight as a zeitgeber
Typical light an individual is exposed to during the day, and is mostly natural blue light
74
Define blue light as a zeitgeber
A type of light that can be emitted both naturally and artifically
75
Define temperature as a zeitgeber
The degree of external heat in the environment that can influence the quality and quantity of sleep
76
Define eating and drinking patterns as a zeitgeber
What, when and how much food and drink is consumed by an individual
77
Explain the effect of light as a zeitgeber
Exposure to light signals the SCN to cease melatonin production, promoting wakefulness and decreasing sleepiness
78
Explain the effect of temperature as a zeitgeber
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
Explain the effect of caffeine as a zeitgeber
A stimulant increasing nervous system activity and blocking sleep-promoting neurotransmitters, promoting wakefulness
80
Explain the effect of alcohol as a zeitgeber
A depressant that increases feelings of tiredness but can impair the quality of sleep and increase the risk of sleep disruptions
81
Explain the effect of spicy foods as a zeitgeber
Increases body temperature, stimulating & increasing metabolic processes, which makes it more difficult to fall asleep

y12 psych (6 decks)

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