UNIT 4: AOS 1: The Demand For Sleep Flashcards
Consciousness
-Unique, subjective and constantly changing.
-Can be though of as what information takes possession of your mind
Normal Waking Consciousness
The states of consciousness associated with being awake and aware of objects and events in the external world, and one’s sensations, mental experiences and own existence.
Altered State of Consciousness
Any state of consciousness that is distinctly different from normal waking consciousness
Naturally occuring state of consciousness
Daydreaming
Sleep
Illness
Connected to autonomic processes
Hyperstressed
Induced state of consciousness
Meditation
Hypnotic state
Anaesthetised
Drug induced
Highly focused attention
Controlled Process
NREM
-Non rapid eye movement
-characterised by a progressive decline in physiological activity
-Consists of three stages and takes up around 80% of a sleep episode
NREM Stage 1
Transistional phase between wakefulness and sleep.
-Physiological responses slow down
-Easily woken, not very long
NREM Stage 2
Also considered light sleep, still wakes easily
-Bursts of brain activity help resist being woken by environmental stimuli
-Experienced the most throughout a sleep episode
NREM stage 3
-Deep sleep, physiological responses are at their slowest, difficult to wake up
-“Slow wave sleep”. Experienced more in the first half of the night
-Less NREM3 as the night progresses
REM
-Eyes make quick darting movements and physiological activity increases
-Brain activity resembles wakefulness, and only heart rate and breathing increase.
-Vivid dreams. More REM in 2nd half
-20% of an episode
-Repairs the mind
How long is a sleep cycle?
90 minutes
Average adult sleep pattern
80% of NREM, 20% of REM
Average baby sleep pattern
50%, 50%
Average old age sleep pattern
85% NREM, 15% REM
EEG
Technique that detects, amplifies, records the electrical activity of the brain
EMG
Technique that detects, amplifies, records the electrical activity of skeletal muscles.
REM: No muscle movement
NREM: Movement
EOG
Technique that detects, amplifies, records the electrical activity of the mucles controlling the eyes.
REM: Eye movement increases
NREM: Eye movement decreases
Brain waves
beta, alpha, theta, delta
When is beta brain waves?
NWC, awake
When is alpha brain waves?
Awake but relaxed, quiet and calm
When is theta brain waves?
low alertness, light sleep
When is delta brain waves?
lowest alertness, deep n3 sleep
Sleep Diaries
Are a subjective, self report tool used by a person to track their own sleep and wake patterns.
-Aims to identify any particular patterns or habits that may be leading to the sleep trouble. Can provide a personal and subjective account of the quantity and quality of sleep being experienced.
Video monitoring
-Used to collect quanlitative data
-Used alongside EEGs, EOGs, EMGs and can validate the data collected by these devices to show exactly what is occuring.
–Sleeping positions, movements, laboured breathings, sleep talking
Limitations of Video Monitoring
Expensive, imvasive
Regulation of the sleep-wake pattern
The regular patterns of the sleep-wake cycle can be explained by the precise functioning of several biological mechanisms, including:
-Circadian rhythms
-Ultradian rhythms
-Suprachiasmatic Nucleus
-Melatonin
Circadium Rhythm
Biological process that coordinates the timing of activity of body systems over a 24 hour period.
-Done by controlling our sleep-wake cycle, release of hormones and regulation of body temperature
Ultradian Rhythms
Are biological processes that coordinate the timing of activity of body systems over periods less than 24 hours.
-Include heart rate, digestion and blood pressure
-Sleep cycles are types of ultradian rhythms
Suprachiasmatic Nucleus
-Master body clock
-The SCN recieves information about the amount of incoming light from the eyes and adjusts our sleep-wake-cycle accordingly.
Tells pineal gland to add or take away Melatonin
Zeitgebers
The SCN is influenced by external cues known as Zeitgebers. They are other factors that influence the regulation of our circadian rhythm. EG light
Average baby sleep time
14-17 hours
Partial Sleep Deprivation
-Less than required amount or poor quality sleep within 24 hours
Total Sleep Deprivation
No sleep within 24 hour period
Chronic Partial Sleep Deprivation
Routinely sleeping less than required amount
Causes of poor sleep
-Sleep walking, sleep apnoea, not going into NREM, sleep meds changing patterns
-lifestyle factors (work/study/gaming/social)
-Stress, rumination
-Physical pain
-Outside noise/light
Affective
Aspect of Sleep Deprivation
Changes in emotional state and functioning
-Quicker and more intense emotional responses
Behavioural
Aspect of Sleep Deprivation
Changes in actions and functioning
Cognitive
Aspect of Sleep Deprivation
Thought Process Changes
Examples of Affective aspect of Sleep Deprivation
-Quicker and more intense emotional responses
-Snapping, emotional outbursts, less empathy
-overeaction, impulsive, moddiness, agression.
Examples of Behavioural aspect of Sleep Deprivation
-Yawning, rubbing eyes
-Reduced motor skills, hand eye coordination
-Increasing risk taking
-Eating more, microsleeps (1-10 sec), shortened attention span, eating pattern changes
Examples of Cognitive aspect of Sleep Deprivation
-Lapse in concentration, poorer decision making changes, problem solving abilities
-difficulty completing automatic processes (but less impairment on controlled processes)
-Illogical or irrational thinking
What BAC is comparable to being awake for 17 hours?
0.05
What BAC is comparable to being awake for 24 hours?
0.10
Circadian Phase Disorder
Group of sleep disorder involving a mismatch between the actual and desired sleep-wake pattern.
Types of Circadian Phase Disorder
Delayed Sleep Phase Disorder, Advanced Sleep Phase Disorder, Shift work
Delayed Sleep Phase Syndrome
A delay in sleep onset resulting in going to sleep later and wanting to wake up later compared to typical sleep pattern.
-Sleep onset insomnia
-Most common in adolesents
-Ongoing partial sleep deprivation
Possible causes of Delayed Sleep Phase Syndrome
Internal Biological: Due to puperty there is a hormonally induced shift of the body clock with meltonin not being released until 1-2 hours later than childhood
Internal Psychological: Rumination
External: Social factors: work, study and social commitments
Effects of adolescent sleep wake shift
-Daytime fatique, impaired cognitive functioning, moodiness, lack of motivation
Interventions to minimise effects of adolescent sleep wake shift
-Bright light therapy (exposure to bright light in morning, avoiding nightime light)
-Consistant sleep schedules and routines
-Good sleep hygiene, no stimulants after lunch, no exercise before bed, use bed for sleep only
Advanced Sleep Phase Syndrome
Early sleep onset resulting in going to sleep eariler and waking up eariler compared to typical sleep patterns
-Sleep may be advanced by 2-3 hours
-Extreme tiredness, early sleep onset, awakening early, tiredness during the day
-Deterioration of the biological clock, melatonin reduction, decreased exposure to light in early afternoon/evening
Shift Work
Involves employment outside standard 9-5 work day (evening, night or early morning shifts) which disrupts natural circadian rhythms and the sleep-wake cycle.
-Forced to stay awake when their circadian rhythms dictate they should be sleeping
-Sleep when the biological clock says they should be awake, resulting in lower quality and less sleep
-Sleep is fragmented due to sleeping in day
Impacts of Shift Work
-Sleepiness when working at night (safety concerns)
-Partial sleep deprivation, accumulation of sleep debt
-Insomnia and excessive sleepiness, mood swings, mental health problems, physical illness
-10 days to adjust
Interventions to minimise impact
-Friendly rosters
-Bright lights in workplace during shift
-Low light after leaving work
-Use longer shift rotations
Interventions for Circadian Rhythm Disorders = Bright Light Therapy
Involves exposure to intense, but safe amounts of light at regular patterns to shift an individual’s sleep-wake cycle to a desired schedule.
-Light box used to create light at optimal time for waking up
-Gradually changes sleep schedule
-Light is transmitted to the SCN, decreases melatonin and increases cortisol to make use feel alert
Bright light therapy- Delayed
Exposure to bright light eariler in day at set wake time
Before desired sleep time minimise exposure to light
Bright light therapy- Advanced
Light exposure early in the evening stops release of melatonin and stay awake for longer
Bright light therapy- Shift Work
Light treatment in evening before night shift and/or during shift
Sunglasses to avoid light exposure in day
Improving Sleep Hygiene
Practices that improve and maintain good sleep at night and daytime alertness
-Regular sleep schedule
-Minimise light exposure before bed, flood with light in the morning
-Associate your bed and bedroom with sleep
-Avoid stimulating activities before bed
-Avoid napping during the day
-Avoid stimulants too close to bedtime
-Improve sleeping environment-clean, dark, quiet, 17-19 degrees
-Establish a wind-down bedtime routine
Zeitgebers
Environmental time cues that provide signals to the brain (SCN) to regulate the body’s circadian rhythm
Daylight
Exposure to sunlight helps ensure that we are wake during the day and asleep at night.
Blue light
Also emitted through devices such as LED lighting and screens, including computers, mobile phones
Temperature
External air temperature
-Ideal temp is around 16-19 degrees.
Eating and drinking habits
Sleep wake patterns can be influenced by what you eat and drink and when you eat and drink.
-Circadian rhythm prepares the body to be efficient at digesting food.
