Unit 4 Sleep Flashcards
consciousness
level of awareness an individual had of their thoughts, feelings, perceptions and exsistence
psychological construct
two types NWC and ASC
consciousness continuum
visual perception of the different states of consciousness from least to most aware
normal waking consciousness
individual is aware and awake
altered state of consciousness
differs from NWC in terms of quality or awareness level
hypnogram
graph that represents the period of each stage of sleep and the transitions between each
sleep
naturally occurring altered state of consciousness that involves loss of awareness and disengagement with stimulus
sleep episode
full duration of sleep
sleep cycle
90min period in which REM and NREm stages progressed before repeating
NREM progression
decreases as night progresses
REM vs NREM
paralysis
fast moving eyes
more physiological features
presence of dreams
20%
helps mind
NREM features
passive movement
slow moving eyes
less physiological features
no dreams
makes up 80% of sleep
helps body
Gamma waves
responsible for cognition, learning, memory and decision making
too many causes anxiety and stress
too few causes depression and learning disruptions
Physiological indicators
heart rate
body temperature
eye movements
muscle movements
brain waves
Electroencephalograph (EEG)
electrical brain activity
Electromyograph (EMG)
electrical activity of muscles
Electrooculography (EOG)
electrical activity of muscles surrounding the eyes
4 waves from small to big
beta, alpha, theta and delta
Sleep Diary
records self reported descriptions about sleep periods, quantity and types
Video monitoring
use of a camera and audio technology to record an individual as they sleep for analysis
Biological rhythms
repeated biological processes that are regulated internally
(two types - circadian and ultradian)
Circadian rhythms
biological and behavioural changes that occur repeatedly over a 24 hour cycle
Ultradian rhythms
biological and behavioural changes that occur repeatedly over less than 24 hours
Sleepwake cycle
type of circadian rhythm in which we spend asleep or awake over 24 hour periods
Melatonin
hormone that is secreted during low levels of light that makes us feel sleepy and helps regulate circadian sleep wake cycle
released when SCN detects low light levels which signals pineal gland to release melatonin
Suprachiasmatic Nucleus
structure in hypothalamus that regulates sleep wake cycle
Pineal Gland
gland in brain responsible for the production and release of melatonin
Sleep Length vs Age
decreases with age
REM and NREM vs Age
REM - remains relatively stable after childhood but gradually decreases in older adults
NREM - diminishes significantly with aging, contributing to the perception of poorer sleep quality in older adults
Sleep Debts
debt of sleep, when sleep deprivation adds up leading to body and brain functioning deteriorating
Sleep Deprivation
inadequate quantity or quality of sleep in terms of needs
effects most adolescence and 1/5 of adults
can be partial or full
Partial Sleep Deprivation
individual has got some sleep but not enough to meet needs (either quantity or quality)
Full Sleep Deprivation
individual has gone more than 24 hours without sleep
Sleep Deprivation Physiological Effects
fatigue, trembling hand, drooping eyelids, inability to focus eyes, slurred speech, lack of energy, increased pain sensitivity, headaches
Sleep Deprivation Psychological Effects
AFFECTIVE - mood changes, depression, irritability, heightened anxiety, lack of motivation
BEHAVIOURAL - slower reaction time, clumsiness, risk taking behaviours
COGNITIVE - lack of concentration, impaired decision making, illogical/irrational thoughts, trouble with simple repetitive tasks
Delayed Sleep Phase Syndrome (DSPS)
sleep-wake cycle are later or delayed to usual
often in adolesence
Advanced Sleep Phase Disorder (ASPD)
sleep-wake cycle are earlier or advanced to usual
often in elderly
Shift Work
Occupation that has individuals working unusual shifts often night shifts
Treatment
bright light therapy - stimulates wakefulness and helps reset sleep-wake cycle
Seasonal Affectiveness Disorder
type of depression that occurs due to change of season (often winter)
Zeitgebers
external time cues from environment that can act as circadian rhythms
Daylight
the natural light of the sun
Bluelight
A type of visible light emitted by the sun, screens and LEDs
Sleep Hygiene
healthy habits that promote good sleep
Temperature
proper temperature when sleeping (17-19 C)
