YR12 - ch7 sleep Flashcards
full sleep deprivation
when an individual has no sleep within a 24-hour- period
sleep deprivation
inadequate quantity and/ or quality of sleep
partial sleep deprivation
when an individual sleeps for some duration within a 24-hour-period, but the sleep duration is too short, or the quality of sleep is poor
affective effects of sleep deprivation
the changes in emotions and emotional responses
that arise from sleep deprivation
examples of affective effects
- poor emotional regulation = amplified emotional responses
- irritability and moodiness
- increase in negative emotions
- reduced ability to cope with stress
- difficulty judging other people’s emotions
- reduced empathy towards others
- impaired ability to appropriately respond to situations = people may overreact (emotionally)
- increase in aggression and impatience
- increase in mood swings.
behavioural effects of sleep deprivation
the changes in actions and the ability to control them that arise from sleep deprivation
examples of behavioural effects
- sleep inertia (sense of disorientation after waking)
- excessive sleepiness during the day
- increased likelihood of engaging in risk-taking behaviours
- fatigue/lack of energy
- slowed reaction time
- reduced efficiency; thus, it takes more time to complete tasks
- reduced motor control and heightened clumsiness, contributing to higher rates of accidents and injuries
- involuntary lapses into microsleeps (where the individual briefly falls asleep for a few seconds without awareness of doing so)
- diminished social functioning and impaired control of behaviour.
cognitive effects of sleep deprivation
the changes in mental processes that arise from sleep deprivation
examples of cognitive effects
- reduced concentration
- impairment of short-term memory; thus, diminishing the ability to actively process and mentally manipulate information
- diminished ability to perform cognitive tasks, particularly as the duration of the task increases
- lapses in attention
- impaired decision-making processes and problem-solving abilities
- diminished creativity and ability to utilise abstract thought
- reduced retention of information; thus, impaired learning and memory processes
- irrational and/or illogical thinking
- more time spent analysing situations and a greater likelihood of overlooking important details
- impaired visual and spatial ability.
blood alcohol concentration
a measure of how much alcohol is in a person’s bloodstream
BAC details
- BAC is 0.05, there are 0.05 grams of alcohol for every 100 millilitres of blood in that person’s body.
- alcohol is a depressant drug, slows down the nervous system and decrease alertness, concentration, reflexes, and decision-making.
BAC and sleep deprivation equivalent
a BAC of 0.05 is roughly equivalent to 17 hours of sleep deprivation (partial sleep deprivation).
a BAC of 0.10 is roughly equivalent to 24 hours of sleep deprivation (full sleep deprivation).
Affective effects of sleep deprivation compared to BAC
- sleep deprivation negatively affects emotional functioning, whereas alcohol can make people feel many emotions in the short term like happy, excited, angry or sad
- long term, it has a dulling effect on emotions
- both alter experiences of emotions
- difficulty judging the emotions of others and experiencing more amplified emotional responses.
Cognitive effects of sleep deprivation compared to BAC
slower mental processes, such as reduced speed in processing and understanding information
* decreased ability to reason and problem solve
* greater difficulty making sense of the world
* reduced ability to make decisions quickly and effectively
* cognitive distortions.
sleep disorders
disturbances to typical sleeping and waking patterns
circadian rhythm sleep disorders
sleep disorders that interfere with the typical regulation of the circadian rhythm of sleep, leading to a change in the sleep-wake cycle
causes of circadian rhythm sleep disorders
fundamentally caused by a disruption to the typical sleep-wake cycle. This can be due to a biological issue, such as the sleep-wake shift that occurs in adolescents, or lifestyle changes, such as shift work.
effects
Circadian rhythm sleep disorders tend to result in an individual experiencing some form of sleep deprivation. Therefore, an individual may experience:
* amplified emotional responses * fatigue
* irritability
* reduced ability to concentrate.
Circadian rhythm sleep disorders can also be disruptive to an individual’s lifestyle. Sleeping and waking at abnormal times can result in an individual being late for certain commitments, such as school, or feeling sleepy at abnormal times, which makes it difficult to complete daily tasks.
Delayed sleep phase syndrome (DSPS)
a type of circadian rhythm sleep disorder in which sleep and waking occur later than usual
caused by a misalignment between external and internal cues that regulate the circadian rhythm. Specifically, external cues are being received at an appropriate time, while internal cues are not.
Advanced sleep phase disorder (ASPD)
a type of circadian rhythm sleep disorder in which sleep and waking occur earlier than usual
caused by a misalignment between external and internal cues that regulate the circadian rhythm. Specifically, external cues are being received at an appropriate time, while internal cues are not.
shift work
an occupation that involves working at unusual hours, such as working overnight
effects of shift work
- insomnia
- fragmented sleep
- circadian rhythm phase disorder. External cues from the environment are out of sync with shift work requirements
- quality and quantity of sleep can be adversely affected.
bright light therapy
a method used to adjust a person’s circadian rhythm through exposure to a high-intensity light source
requirements of bright light therapy
- don’t look directly into the light
- right amount of light
- right time of exposure sessions
bright light therapy for disorders
DSPS - morning
ASPD - evening
Shift work - before shift, but depends on schedule and shift timing
