7c Flashcards
Describe sleep hygiene.
This is a term used to the describe the practices and habits that promote an individuals sleep patterns.
Why is sleep hygiene positive and beneficial?
Sleep hygiene is positive and beneficial as it promotes the quality and quantity of an individuals sleep.
List 3 examples of sleep hygiene.
- Time: sleeping and waking at a time that enables for an adequate amount of sleep.
- Sound: sleeping at a fairly quiet space.
- Association with bed: avoid doing other things apart from sleeping in bed, such as studying.
How does sleep hygiene improve sleep-wake patterns?
sleep hygiene improves sleep-wake patterns by making it easier to fall asleep at an appropriate time, and increasing the likelihood of experiencing good quality of sleep.
What does the bidirectional relationship between sleep and mental wellbeing mean?
The bidirectional relationship means that sleep can affect an individuals mental wellbeing, and mental wellbeing can also impact sleep.
Describe what a zeitgebers are.
zeitgebers are external cues from the environment that influence the circadian rhythm.
How does the body treat zeitgebers?
A signal that regulate the circadian rhythm, and promote sleepiness and wakefulness at appropriate times.
Describe blue light.
Blue light is a type of light that can be emitted both naturally and artificially.
Describe daylight.
This is the typical light an individual is exposed to during the day and is the most natural blue light.
How does daylight act as a zeitgeber?
Daylight acts as a zeitgeber by signalling to the suprachiasmatic nucleus to cease melatonin release and to promote wakefulness.
How does artificial blue light act as a zeitgeber?
Artificial blue light can also act as a zeitgeber in the same way daylight does, by promoting wakefulness, and reducing sleepiness.
Describe temperature as a zeitgeber.
Temperature is the degree of external heart in the environment that can influence the quality and quantity of sleep.
What is the recommended temperature for an improved quality and quantity of sleep?
Having a cool room temperature can improve the quality and quantity of sleep, because body temperature drops during sleep, so having a cooler room, assists in this.
Describe what eating and drinking patterns are as zeitgebers.
Eating and drinking patterns refers to what, when, and how much food and drink is consumed by an individual.
Why are eating and drinking patterns examples of zeitgebers?
This is because eating and drinking patterns can impact the quality and quantity of sleep.
