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Psychology Units 3/4 > UNIT 4: AOS 1: The Demand For Sleep > Flashcards

UNIT 4: AOS 1: The Demand For Sleep Flashcards

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1
Q

Consciousness

A

-Unique, subjective and constantly changing.
-Can be though of as what information takes possession of your mind

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2
Q

Normal Waking Consciousness

A

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.

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3
Q

Altered State of Consciousness

A

Any state of consciousness that is distinctly different from normal waking consciousness

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4
Q

Naturally occuring state of consciousness

A

Daydreaming
Sleep
Illness
Connected to autonomic processes
Hyperstressed

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5
Q

Induced state of consciousness

A

Meditation
Hypnotic state
Anaesthetised
Drug induced
Highly focused attention
Controlled Process

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6
Q

NREM

A

-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

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7
Q

NREM Stage 1

A

Transistional phase between wakefulness and sleep.
-Physiological responses slow down
-Easily woken, not very long

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8
Q

NREM Stage 2

A

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

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9
Q

NREM stage 3

A

-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

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10
Q

REM

A

-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

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11
Q

How long is a sleep cycle?

A

90 minutes

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12
Q

Average adult sleep pattern

A

80% of NREM, 20% of REM

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13
Q

Average baby sleep pattern

A

50%, 50%

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14
Q

Average old age sleep pattern

A

85% NREM, 15% REM

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15
Q

EEG

A

Technique that detects, amplifies, records the electrical activity of the brain

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16
Q

EMG

A

Technique that detects, amplifies, records the electrical activity of skeletal muscles.
REM: No muscle movement
NREM: Movement

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17
Q

EOG

A

Technique that detects, amplifies, records the electrical activity of the mucles controlling the eyes.
REM: Eye movement increases
NREM: Eye movement decreases

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18
Q

Brain waves

A

beta, alpha, theta, delta

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19
Q

When is beta brain waves?

A

NWC, awake

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20
Q

When is alpha brain waves?

A

Awake but relaxed, quiet and calm

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21
Q

When is theta brain waves?

A

low alertness, light sleep

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22
Q

When is delta brain waves?

A

lowest alertness, deep n3 sleep

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23
Q

Sleep Diaries

A

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.

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24
Q

Video monitoring

A

-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

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25
Q

Limitations of Video Monitoring

A

Expensive, imvasive

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26
Q

Regulation of the sleep-wake pattern

A

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

27
Q

Circadium Rhythm

A

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

28
Q

Ultradian Rhythms

A

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

29
Q

Suprachiasmatic Nucleus

A

-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

30
Q

Zeitgebers

A

The SCN is influenced by external cues known as Zeitgebers. They are other factors that influence the regulation of our circadian rhythm. EG light

31
Q

Average baby sleep time

A

14-17 hours

32
Q

Partial Sleep Deprivation

A

-Less than required amount or poor quality sleep within 24 hours

33
Q

Total Sleep Deprivation

A

No sleep within 24 hour period

34
Q

Chronic Partial Sleep Deprivation

A

Routinely sleeping less than required amount

35
Q

Causes of poor sleep

A

-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

36
Q

Affective

Aspect of Sleep Deprivation

A

Changes in emotional state and functioning
-Quicker and more intense emotional responses

37
Q

Behavioural

Aspect of Sleep Deprivation

A

Changes in actions and functioning

38
Q

Cognitive

Aspect of Sleep Deprivation

A

Thought Process Changes

39
Q

Examples of Affective aspect of Sleep Deprivation

A

-Quicker and more intense emotional responses
-Snapping, emotional outbursts, less empathy
-overeaction, impulsive, moddiness, agression.

40
Q

Examples of Behavioural aspect of Sleep Deprivation

A

-Yawning, rubbing eyes
-Reduced motor skills, hand eye coordination
-Increasing risk taking
-Eating more, microsleeps (1-10 sec), shortened attention span, eating pattern changes

41
Q

Examples of Cognitive aspect of Sleep Deprivation

A

-Lapse in concentration, poorer decision making changes, problem solving abilities
-difficulty completing automatic processes (but less impairment on controlled processes)
-Illogical or irrational thinking

42
Q

What BAC is comparable to being awake for 17 hours?

A

0.05

43
Q

What BAC is comparable to being awake for 24 hours?

A

0.10

44
Q

Circadian Phase Disorder

A

Group of sleep disorder involving a mismatch between the actual and desired sleep-wake pattern.

45
Q

Types of Circadian Phase Disorder

A

Delayed Sleep Phase Disorder, Advanced Sleep Phase Disorder, Shift work

46
Q

Delayed Sleep Phase Syndrome

A

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

47
Q

Possible causes of Delayed Sleep Phase Syndrome

A

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

48
Q

Effects of adolescent sleep wake shift

A

-Daytime fatique, impaired cognitive functioning, moodiness, lack of motivation

49
Q

Interventions to minimise effects of adolescent sleep wake shift

A

-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

50
Q

Advanced Sleep Phase Syndrome

A

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

51
Q

Shift Work

A

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

52
Q

Impacts of Shift Work

A

-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

53
Q

Interventions to minimise impact

A

-Friendly rosters
-Bright lights in workplace during shift
-Low light after leaving work
-Use longer shift rotations

54
Q

Interventions for Circadian Rhythm Disorders = Bright Light Therapy

A

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

55
Q

Bright light therapy- Delayed

A

Exposure to bright light eariler in day at set wake time
Before desired sleep time minimise exposure to light

56
Q

Bright light therapy- Advanced

A

Light exposure early in the evening stops release of melatonin and stay awake for longer

57
Q

Bright light therapy- Shift Work

A

Light treatment in evening before night shift and/or during shift
Sunglasses to avoid light exposure in day

58
Q

Improving Sleep Hygiene

A

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

59
Q

Zeitgebers

A

Environmental time cues that provide signals to the brain (SCN) to regulate the body’s circadian rhythm

60
Q

Daylight

A

Exposure to sunlight helps ensure that we are wake during the day and asleep at night.

61
Q

Blue light

A

Also emitted through devices such as LED lighting and screens, including computers, mobile phones

62
Q

Temperature

A

External air temperature
-Ideal temp is around 16-19 degrees.

63
Q

Eating and drinking habits

A

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.

Psychology Units 3/4 (4 decks)

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