unit 4 aos 2 (sleep) Flashcards
consciousness
def- differences in our level of awareness of our sensations, thoughts, feelings and surroundings influence our interactions with our environment and other people
-sometimes your consciousness is dominated by internally focused thoughts
-other times is by sensations and perceptions from our external environment
consciousness as a psychological construct
consciousness is considered a psychological construct because it cannot be objectively observed or measured through the collection of dat, but it is widely understood to exist
states of consciousness
continually shifts through different levels of awareness
normal waking consciousness
def-refers to the state of consciousness associated with being awake and aware of objects and events in the external world and of ones sensations, mental experiences and own existence
altered states of consciousness
def-are any state of consciousness that is distinctly different from NWC in terms of level of awareness and experience
shows mental processing of internal and external stimuli shows distinguishable changes e.g. self awareness
naturally occurring altered state of consciousness
altered state of consciousness that occurs without any external influence
induced occurring altered state of consciousness
an altered state of consciousness that has been brought about on purpose
-e.g alcohol or drug ingestion
ways of measuring consciousness
measurement of physiological
-responses(EEG, EMG, EOG)
-sleep diaries to obtain self reports
-video monitoring
electroencephalograph (EEG)
device that detects, amplifies and records general patterns of electrical activity of the brain over time.
-electrodes are attached to the brain, and each electrode receives signals from thousands of neurons
frequency (EEG)
def- refers to the number of brain waves per second
-high-frequency brain waves= more per second
amplitude (EEG)
refers to the intensity of brain waves and can be measured through the peaks and troughs visually seen in an EEG
-higher amplitude brain waves=higher peaks and thoughts
type of brain waves
beta
alpha
theta
delta
beta brainwaves
frequency: highest
amplitude: lowest
-normal waking consciousness
-awake, alert and focused
-high environmental stimulation
alpha brainwaves
frequency: high
amplitude: low
-lower alertness
-awake but relaxed
-drowsy
theta brainwaves
frequency: low
amplitude: high
-low alertness
-light sleep
-senses withdrawn from the external environment
delta brainwaves
frequency: lowest
amplitude: highest
-lowest alertness
-deep N3 sleep
-dreamless sleep
electromyograph (EMG)
def- used to detect, amplify and record the electrical activity of muscles
-generally show the strength of electrical activity occurring in the muscles, which indicates muscle activity
-EMG recordings show that our muscles relax as we change consciousness
EOG
def- measures eye movements or eye positions by detecting,, amplifying and recording electrical activity in eye muscles that control eye movements
self report
self report- participants written or spoken responses to questions, statements or instructions presented by the researcher. Considered to be subjective
sleep diaries
are often used in the study to sleep. Self reported record of an individuals sleep and waking time activities, usually over a period of weeks
REM VS NREM
during an eight hour sleep episode, the average person will experience about five sleep cycles, each lasting approximately 90 minutes
NREM sleep
def- a type of sleep that is characterised by a progressive decline in physiological activity
-each successive stage is inficative of a deeper sleep, with stage 1 being the lightest and stage three being the deepest
-As sleep get deep brain waves get slower and heart rate slow done
NREM stage 1
-when sleep begins in the first sleep cycle and is a period of relatively light sleep
-decrease in hr, breathing, body temp and muscle tensions are all evident in this stage
-healthy young adult lasts for about 5 minutes
NREM stage 2
-period of light sleep, sometimes described moderate sleep because it gradually becomes deeper
-requires more intense stimuli to awaken but can still be easily awoke
NREM stage 3
-period of deep sleep. HR and breathing at their slowest. NO eye movements
-brainwaves called delta waves are becoming predominant
-as night progresses, less and kess time spent in N3 deep sleep and may disappear
makes up about 10-15% of total sleep
REM
-approx 20-25% total sleep time
-spontaneous bursts of rapid eye movement
-dreaming occurs during rem sleep
circadian rhythms
def-biological processes in all animals that are coordinate the timing of activity of body systems over a 24 hour period
ultradian rhythms
are biological processes that coordinate the timing of activity of body systems over period less then 24 hours
our circadian rhythms
-sleep wake cycle is influenced by environmental time giving cues or stimuli
-when the sleep wake cycle is out of sync with the normal environment , a participants sleep wake cycle quickly adjusts to match the 24 hour match the 24 hour day night cycle of the normal environment following re exposure to environmental time cues
melatonin
def- a hormone that is involved in the initiation of sleep and in the regulation of the sleep wake cycle
-produced in the pineal gland and released in the bloodstream
suprachiasmatic nucleus
-functions as the master body clock
-sends signals to regulate various activities in the body and keep it functioning to a daily schedule of sleep and wakefulness
-regulates the release of melatonin
-light is the main cue that the SCN uses to secrete more or less melatonin
zeitgebers
environmental time cues are called these
-exercise, social activity, eating patterns and temp
when there is less light
- the suprachiasmatic nucleus signals the nearby pineal gland
2.the pineal gland releases more melatonin
3.an increase of melatonin makes a person more drowsy
- if darkness/low levels of light continues, a person remains sleepy
when their is more light
the suprachiasmatic nucleus signals the nearby pineal gland
2the pineal gland releases less melatonin
3 a decrease in melatonin makes a person less drowsy
- the SCN also increase our body temp and releases cortisol to promote alertness
trends of change across the lifespan
-total amount of sleep decreases
-the proportion of REM sleep decreases significantly from birth until two years old
-the amount of N3 seep decreases, replaced mostly by N2 sleep
neonatal period (1-15 days)
-sleep approx 16 hours
-approx 50% of the sleep is in REM and 50% is in NREM
-sleep onset only occurs through REM
-each sleep episode consists of only one or two cycles
infancy (up to 24 months)
-sleep duration approx 13.5 hours
-approx 35% of REM sleep and 65% NREM sleep
childhood (2-14 years)
sleep duration is 11 hours
-NREM is 80% and REM is 20%
-when kid is two they sleep around 12 hours
-when kids is 14 years sleep decreases to 10 hours
adolescents (14-18 years)
sleep duration is 9 hours
-20% REM 80% NREM
-also experience a biological delayed sleep
-adolescents tend to get less sleep than they need to function at their best
older adults (over 75)
sleep duration 6 hours
-sleep becomes more fragmented when getting older
-inability to maintain long sleep episodes and the bouts of wakefulness may also reflect the influence of other factors like meds and napping
adulthood (18-75 years)
sleep duration 7-8 hours
-20% REM 80% NREM
partial sleep deprivation
def- involves having less sleep (either quantity or quality) than what is normally required. This may occur periodically or persistently over the short term or long term
sleep quantity and quality
sleep quantity-refers to the amount of sleep. This can be measured objectively using time
sleep quality-refers to how well we feel we have slept
total sleep deprivation
def- involves not having any sleep at all over a short term or long term period. The person stays awake for one or more or weeks. This usually takes place under extreme conditions
sleep debt
def- is the accumulated amount of sleep loss from insufficient sleep
-is sleep deprivation persists and daily sleep requirements have not been met over a period of time, a sleep debt may build
affective functioning
affective functioning=emotions and mood
-amplified emotional responses
-find it harder to accurately judge other peoples emotions and reactions, making us more prone to unwarranted emotional outbursts which links to reduced empathy and may overeact
behavioural functioning
- one of the immediate effects on behavioural functioning can be sleep inertia- a temporary period of reduced alertness and performance impairment that occurs immediately after awakening
-fatigue, persistent feeling of tiredness and lack of energy
behavioural functioning-microsleeps
a microsleep is a sleep episode that lasts for a few seconds
-lack of sleep or excessive sleepiness may result in a microsleep
cognitive functioning
when sleep deprived, an individual may experience cognitive functioning issues
-troubled with memory
- decreased alertness
- poor concentration
BAC and sleep deprivation
17 hours- partial sleep deprivation (0.5)
24 hours-full sleep deprivation (0.10)
sleep disorders
circadian rhythm sleep disorders are a category of sleep disorders characterised by a persistent pattern of sleep disruption due to misalignment between the circadian rhythm and the sleep wake schedule required by a person
sudden changes to a person sleep wake cycle schedule can cause their circadian rhythm to become out of sync with the external environment
different circadian rhythms
delayed sleep phase syndrome
-advanced sleep phase disorder
-shift work
delayed sleep phase disorder
def-condition in which the major sleep episode is delayed in relation to the desired sleep time or what is considered a conventional time
DSPS
-is caused by a misalignment between external and internal cues that regulate the circadian rhythm.
three prominent symptoms:
-sleep onset insomnia
-difficulty awakening at the desired or necessary time
-excessive sleepiness
advance sleep phase syndrome
def- is a persistent disturbance of the sleep-wake cycle characterised by advance of the major sleep episode to an earlier time compared to desired or conventional sleep times
ASPS
-an individual receives external cues of light in the morning and dark in the night, but their internal cues are not being received properly in the morning and night
-the overall effect is persistent sleep deprivation and daytime sleepiness. In turn, they experience significant distress and or impairments in important areas of everyday life
shift work disorder
-shift work disorder is a circadian rhythm sleep disorder that occurs as a result of work shifts being regularly scheduled during the usual sleep period
-shift work is a type of work schedule designed to meet the demands of 24/7 society
night shift workers
-overall the major sleep episode of the night shift worker is reported by a significant number as unsatisfactory and unrefreshing
-excessive sleepiness is often experience during the night and may impair performance because of reduced alertness
treating circadian rhythm sleep disorders
bright light therapy, involves times exposure of the eyes to intense but safe amount of light.When used for circadian rhythms disorders, the aim is to shift an individuals sleep wake cycle to a desired schedule, typically the day night cycle of their physical environment
sleep hygiene
def- involves practices that tend to improve and maintain good sleep and full daytime alertness. This includes behaviours and environmental factors that can be adjusted to help with a goods night sleep and waking feeling rested and ready to take on the days activities
good sleep hygiene practices
- establish a regular relaxing schedule and bedtime routine
-associate your bed and bedroom with sleep
-avoid activities that are stimulating in the hours before bed
using zeitgebers to improve sleep
-zeitgebers are environmental cues, such as a light, temp and eating patterns that can be synchronise and regulate the bodies circadian rhthyms
exposure to daylight
- exposure to daylight during the morning hours and early afternoon advances the sleep wake cycle, pushing it forwards to a slightly earlier time
-light exposures in the late afternoon and early evening has the opposite effect, delaying the sleep wake cycle and pushing it back to a later time
exposure to blue light
blue light keeps us alert as it suppresses the secretion of melatonin
temperature
air temperatures can be used as a zeitgebers to signal and help get the body ready for sleep, but probably with a weaker strength then light
adjusting eating and drinking patterns
-bringing mealtimes back to normal schedule during the active, light phased of the day, as well as leaving a sufficiently long fasting window during the circadian inactive phase of night, will allow the peripheral clocks to resynchronise with suprachiasmatic nucleus
