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Psychology > Unit 4 AOS1 Sleep > Flashcards

Unit 4 AOS1 Sleep Flashcards

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1
Q

What is a psychological construct?

A

an agreed upon description and understanding of psychological phenomena that cannot be overtly (directly) measured or observed.

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2
Q

What is consciousness?

A

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

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3
Q

What is normal waking consciousness? (NWC)

A

a state of consciousness in which an individual is awake and aware.

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4
Q

What is an altered state of consciousness? (ASC)

A

state of consciousness that is distinctly different from normal waking consciousness in terms of quality of experience and levels of awareness
* it can be induced or naturally occuring

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5
Q

What are the key aspects of sleep?

A
  • a regular and naturally occurring altered state of consciousness
  • a loss of awareness with internal and external stimuli
  • a Psychological construct – can not be overtly/directly measured - but we all have an understanding that it exists.
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6
Q

What are the key characteristics of REM Sleep?

A
  • REM (rapid eye movement)
  • highly active brain
  • paralysis: low levels of movement
  • vivid dreaming and recall
  • time spent in REM increases throughout the night
  • important for brain + cognitive development
  • brain wave pattern: BETA (high frequency, low amplitude)
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7
Q

What are the key characteristics of NREM Sleep?

A
  • NREM (non repaid eye movement)
  • less active brain
  • movement is possible
  • non vivid, non recall dreams
  • time spent in NREM decreases throughout the night
  • subdivided into 3 groups
  • important for physiological rest + development
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8
Q

What are the key characteristics of NREM 1?

A
  • light sleep –> easily woken
  • in a hypnogogic state (hypnic jerks)
  • loss of awareness
  • brain wave pattern: ALPHA (high frequency, low amplitude)
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9
Q

What are the key characteristics of NREM 2?

A
  • light but deeper sleep than NREM 1
  • majority of the sleep episode is spent here in NREM2
  • brain wave pattern: ALPHA/THETA (high frequency, low amplitude) (medium frequency, medium high amplitude)
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10
Q

What are the key characteristics of NREM 3?

A
  • deep sleep
  • not easily woken
  • sleep walking + sleep talking
  • brain wave pattern: DELTA (low frequency, high amplitude)
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11
Q

Sleep Episode vs Sleep Cycle

A

Sleep episode: The full duration of time spent asleep (usually 8-9 hours)
Sleep Cycle: An approximately 90-minute-period that repeats during a sleep episode in which an individual progresses through stages of REM and NREM sleep

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12
Q

What is an Electroencephalograph (EEG)?

A

a device that:
Detects, amplifies, and records the electrical activity of the brain in the form of brain waves. (DARE)
- provides quantitative, objective data about the electrical impulses that neurons use to comminucate in the from of brain waves

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13
Q

What is an Electromyograph (EMG)?

A

…is a device that detects, amplifies, and records the electrical activity of the body’s muscles. (DARE)

-Electrodes are attached to muscle mass (often under the chin) to record the electrical activity/tension of the body’s muscles.
-REM = low EMg recordings (body is paralysed)
-NREM = medium EMG recordings (some physiological activity)

  • provides quantitaive, objective data
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14
Q

What is an Electro-oculograph (EOG)?

A

…is a device that detects, amplifies, and records the electrical activity of the muscles responsible for eye movement. (DARE)

  • Electrodes are attached to the skin AROUND the eyes
    -REM = high EOG recordings (dreaming, rapid EYE movement)
    -NREM = low EOG recordings (‘non’ REM)
  • provides quantitaive, objective data
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15
Q

What are Sleep Diaries?

A

…self-reported descriptions about a person’s experience of sleep recorded over a period time (a few weeks). Provides ‘rich’ data.
- subjective date (qualitative + quantitative)
eg. the duration of sleep (quantitative)
the quality of sleep (qualitative)

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16
Q

What is Video Monitoring?

A

…involves the use of a video camera and audio technologies to record an individual’s behaviour and vocal noises as they sleep.
- it tracks sleep and waking periods
- monitors unusual behaviours that may indicate a sleeping disorder
- Interpretation of video-monitoring is subjective (provides quantitative and qualitative data)
eg vocal noises (qualitative)
+ sleep and waking periods (quantitative)

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17
Q

What is the Circadian Rhythm?

A

…the 24-hour cycle that includes physiological and behavioural rhythms like sleeping
- biological and behavioural changes
- are controlled by our ‘Body Clock’ which regulates cycles of alertness and sleepiness by responding to light changes in our the environment.
*Sleep-Wake Cycle

18
Q

What are Ultradian Rhythms?

A

…biological rhythms with a shorter period and higher frequency than circadian rhythms
- are biological and
behavioural changes that occur in a cycle that lasts
less than 24 hours.
- under 24 hours
* Sleep Cycle
eg. pulse, HR, blinking, appetite, sleep

19
Q

What is the Suprachiasmatic Nucleus (SCN) and what role does it play?

A

…an area of the hypothalamus that is responsible for regulating an individual’s sleep-wake patterns.
- located above the optic chiasm (the intersection of the optic nerve fibres between each eye).
1) SCN recieves external (light from the environment) or internal cues
2) sends info to the Pineal Gland to release melatonin (at night)
or
sends info the Pineal Gland release less melatonin (at day) and signals to the Adrenal Glands to release cortisol
3) promotes wakefulness or sleepiness

20
Q

Why does sleep change across the lifespan?

A

An individual’s sleep requirements change because their physical and cognitive needs change over time.
- REM sleep is important for the brain and cognitive development. That’s why babies spend 50% sleep in REM- brains are rapidly developing
- NREM sleep is important for physiological rest and development.
*Amount of time spent in REM DECREASES across the life span
* Amount of time spent in NREM INCREASES throughout the lifespan

21
Q

Sleep in Newborns and Infants

A

Hours of Sleep: 16 (n) 14 (i)
REM: 50% (n) 40% (i)
NREM: 50% (n) 60% (i)
*more NREM 3 than any other age range
*onset of sleep varies
*REM is high because their brains are developing

22
Q

Sleep in Children

A

Hours of Sleep: 10
REM: 20%
NREM: 80%
*later onset of sleep than infants

23
Q

Sleep in Adoloscents

A

Hours of Sleep: 9
REM: 20%
NREM: 80%
*sleep-wake shift by 2 hours

24
Q

Sleep in Adults

A

Hours of Sleep: 8
REM: 20%
NREM: 80%
*sleep onsent returns to normal
*REM starts to decrease

25
Q

Sleep in Elderly

A

Hours of Sleep: 6
REM: 20%
NREM: 80%
*little is any NREM stage 3
*REM continues to decrease
*wake often

26
Q

What is Sleep Deprivation?

A

…Inadequate quantity and/or quality of sleep
- Both Quantity and/or Quality relates to Sleep Deprivation.
- Full sleep deprivation: NO sleep within a 24-hour-period.
- Partial sleep deprivation: some sleep within a 24-hour-period, but the sleep
duration (quantity) is too short, or the quality of sleep is poor.

27
Q

What are the Affective Effects of Sleep Deprivation?

A

…Changes in emotions and emotional responses that arise from sleep deprivation
- poor emotional regulation = amplified emotional responses
- irritability and moodiness
- reduced ability to cope with stress
- difficulty judging other people’s emotions,
reduced empathy

28
Q

What are the Behavioural Effects of Sleep Deprivation?

A

…Observable changes in actions and the ability to control actions that arise from sleep deprivation.
- excessive sleepiness during the day , fatigue
- reduced efficiency
- reduced motor control
- involuntary lapses into microsleeps
- diminished social functioning
- slowed reaction time

29
Q

What are the Cognitive Effects of Sleep Deprivation?

A

…Changes in mental processes that arise from sleep deprivation.
- reduced concentration
- impairment of short-term memory + reduced retention of information
- impaired decision-making processes and problem-solving abilities
- impaired visual and spatial ability.

30
Q

What are Circadian Rhythm Sleep Disorders?

A

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

31
Q

What is Delayed Sleep Phase Disorder?

A

…a type of circadian rhythm sleep disorder in which sleep and waking occur later than usual.

  • A delay of Sleep onset by 2-3 hours in the evening.
  • A delay of Waking by 2-3 hours in the morning.
  • external cues appropriate
  • internal cues delayed (neural signals from SCN to PG to release melatonin delayed + messages to AG to release cortisol delayed)

*BLT in morning at good waking time = earlier melatonin

32
Q

What is Advanced Sleep Phase Disorder?

A

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

  • An advance of Sleep onset by 2-3 hours in the evening.
    -An advance of Waking by 2-3 hours in the morning.
  • external cues appropriate
  • internal cues advanced
    (neural signals from SCN to PG to release melatonin are advanced + messages to AG to release cortisol advanced)

*BLT in evening when sleepy = melatonin later + cortisol later

33
Q

What is Shift Work?

A

…an occupation that involves working at unusual hours, such as working overnight leading to a disruption of the normal sleep-wake cycle.

-Impacts the Circadian Rhythm of the Sleep-Wake Cycle
- can cause circadian rhythm sleep disorders
*cause by inapparopriate external cues (light)

*BLT before shift = sleepiness later

34
Q

What is Bright Light Therapy?

A

…Bright light therapy is a method used to adjust a person’s circadian rhythm through exposure to a high-intensity light source.

1) bright light in the morning
2) SCN external cue
3) PG inhibit melatonin release
4) Cortisol from AG
5) promotes wakefulness
= shift in SW cycle + earlier release of melatonin at night-time

BLT patterns:
Timing of Sessions: 15 minutes up to two hours

Number of Sessions per day: 1-2 sessions on consecutive days

Duration of Therapy: usually 2-3 weeks

35
Q

What is Sleep Hygiene?

A

…positive and beneficial practices and habits that improve the quality and quantity of sleep

*Sleep hygiene can influence mental health as people who experience regular quality and quality of sleep have reduced mental health problems and improved mental wellbeing. (and vv)

36
Q

What are the positive sleep hygiene habits?

A

Time: sleeping and waking at a time that enables an adequate amount of sleep, and sleeping and waking at a consistent time each day.

Sound: sleeping in a fairly quiet space.

Light: sleeping in a dark space and reducing bright light exposure close to sleeping time.

Comfort: sleeping in a comfortable space.

Technology/devices: avoiding bright screen use close to sleeping time.

Positive association with bed: avoiding doing activities other than sleeping in bed (like studying or watching TV).

Food and drink consumption: avoiding large meals, caffeine, and alcohol before sleeping time.

Exercise: engaging in exercise early in the day and avoiding exercise close to sleeping time.

37
Q

What are Zeitgebers?

A

…external cues from the environment that influence the circadian rhythm

38
Q

Daylight as a Zeitgeber

A

Daylight, natural blue light, regulates the Slee Wake cycle by signalling to the SCN to cease melatonin production and promote wakefulness.
- artificial blue light can also act as an external cue
- exposre to either at night can reduce sleepiness

39
Q

Temperature as a Zeitgeber

A

…the degree of external heat in the environment that can influence the quality and quantity of sleep
- extremes of heat (too hold too cold) are not helpful in promoting good quality + quantity of sleep
*ambient room temp. is the best (18-19 degrees celcius)

40
Q

Eating and Drinking Patterns as a Zeitgeber

A
  • caffine: stimulates the NS and blocks sleep promoting neurotransmitters
    -alcohol: a depressant and can induce sleep bu timpairs its qualit
  • spicy food: increase body temp
  • high sugar/fat: disrupt sleep bc of high energy needs of the digestive system
    *when we eat matters (DS stimulation)
    *how much (bed on empty stomach or full stomach is bad)

Psychology (5 decks)

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