Altered States of awareness:

Question 1

from lowest to highest what is the awareness continuum?

Answer 1

sleep, arousal, highly stressed

Question 2

what is the natural cycle of sleep called?

Answer 2

the circadian rhythm

Question 3

what is an exogenous rhythm?

Answer 3

regulated by external events in the environment

Question 4

what is an example of exogenous rhythms?

Answer 4

seasonal changes, tidal patterns

Question 5

what is an endogenous rhythm?

Answer 5

regulated by internal events

Question 6

what is an example of endogenous rhythms?

Answer 6

heart rate, menstrual cycles

Question 7

what are some reasons for change in your circadian rhythm?

Answer 7

temperature, hormone secretion, blood pressure

Question 8

what is the science behind the circadian rhythm? (sunlight hits the…)

Answer 8

sunlight hits the retina sending information down to the optic nerve to a cluster of 20,000 neurons inside of the brain’s hypothalamus.

Question 9

what is the cluster of 20,000 nerves in the hypothalamus called?

Answer 9

suprachiasmatic nucleus

Question 10

where is melatonin secreted?

Answer 10

in the pineal gland

Question 11

what is the pineal gland?

Answer 11

it is a small endocrine gland in the centre of the brain

Question 12

how do we achieve synchronicity in our sleep awake cycle?

Answer 12

the circadian rhythm is sensitive to elements of the environment such as light

Question 13

what are three factors that are likely to influence the circadian rhythm?

Answer 13

secretion of melatonin, exposure to light, body temperature

Question 14

what are the sleeping habits due to melatonin of an infant?

Answer 14

an infant, the melatonin secretion is more regular especially after the third month after birth

Question 15

what are the sleeping habits due to melatonin of aging humans? (teenagers)

Answer 15

there is delayed melatonin secretion meaning falling asleep later and waking up later

Question 16

what are the two main theories of sleep?

Answer 16

the repair and restoration theory and the evolutionary/ adaptive theory

Question 17

what happens in the first sleep stage?

Answer 17

light sleep
slight eye rolls
hypnotic jerks

theta waves

Question 18

what happens in the second sleep stage?

Answer 18

sleep spindles increase
very simple dreams
sleepwalking

continued theta waves

Question 19

what happens in sleep stage three?

Answer 19

the transitional period of light to heavy sleep

20%-50% are delta waves

Question 20

what happens in sleep stage four?

Answer 20

body temp at its lowest
muscle paralysis
reverts 1-4 a few more times before REM

50% delta waves the rest are theta

Question 21

what happens in stage five sleep (REM)?

Answer 21

rapid eye movement
vivid dreams
can’t tell the difference on a scan if you are asleep or awake

Question 22

what is sleep deprivation?

Answer 22

when you don’t get enough sleep to function properly

Question 23

what does sleep deprivation affect?

Answer 23

cognitive function
decision making
attention

Question 24

what can cause sleep deprivation?

Answer 24

sleep disorders
depression
repeated awakenings from noise

Question 25

what are the symptoms of short term sleep deprivation?

Answer 25

daytime tiredness unable to cope with stress blurred vision

Question 26

what are the symptoms of long term sleep deprivation?

Answer 26

depression decreased productivity paranoia and hallucinations

Question 27

name two sleep disorders?

Answer 27

insomnia | parasomnia

Question 28

what are the causes of insomnia?

Answer 28

mass anxiety emotional problems/ depression drugs/ stimulants

Question 29

what are the four steps of the insomnia cycle?

Answer 29

sleep bad feel fatigued and stress compensate unhealthy habits habits affect the ability to sleep

Question 30

what are some tehcniques to help treat insomnia?

Answer 30

no napping avoid alcohol and coffee 5 hours before bed keep a consistent sleep schedule

Question 31

what is parasomnia?

Answer 31

behaviours that occur during sleep such as... nightmares night errors sleepwalking

Question 32

is parasomnia considered a sleep disorder?

Answer 32

no, only if it disrupts a persons sleep over an extended period of time. three or more months

Question 33

what are the two kinds of sleep therapy?

Answer 33

sleep restriction therapy | stimulus control therapy

Question 34

what is sleep restriction therapy?

Answer 34

psychological intervention | restricting the amount of time spent in bed will lead to more effective sleep

Question 35

what is stimulus control therapy?

Answer 35

retraining the person to associate bed with sleep | only being in bed when sleeping or feeling sleepy

Question 36

what is an example of good sleep hygiene for daytime habits?

Answer 36

no napping minimal caffeine and alcohol look at bright light soon after waking up

Question 37

what is an example of good sleep hygiene for sleeping environments?

Answer 37

bed large enough/ comfortable | hide lock to prevent clock watching

Question 38

what are three permitted naps?

Answer 38

power nap emergency nap preventative nap

Question 39

what s arousal?

Answer 39

a physiological and psychological state of being awake and reactive to stimuli

Question 40

what is the science behind arousal?

Answer 40

different neural systems collectively are called the arousal system.

Question 41

how many neural/ arousal systems are there? and what are they?

Answer 41

``` 4 acetylcholine norepinephrine dopamine serotonin ```

Question 42

where are the neural/ arousal systems kept in the brain?

Answer 42

the brain stem, cortex which is in the brains neurotransmitters

Question 43

why is it called arousal?

Answer 43

when in action the receiving neural areas become sensitive to signals hence being called arousal

Question 44

what is the graph called in association to optimum arousal levels?

Answer 44

the yerk Dodson law of arousal and task performance

Question 45

what happens if your arousal levels are too low?

Answer 45

you become understimulated and are bored

Question 46

what happens if your arousal levels are too high?

Answer 46

you become overstimulated and are highly stressed

Question 47

what is the difference between stimulants and depressants and how do they affect your task performance?

Answer 47

stimulants like coffee increase anxiety levels | depressants like alcohol can lower stress levels

Question 48

how is arousal measured?

Answer 48

speed and accuracy tasks | brain activity- EEG

Question 49

what is stress? what is the event in stress called?

Answer 49

psychological response to events that make you feel threatened the event doesn't cause the stress, it is the perception the event is called the stressor

Question 50

What is the system we use when we sense danger?

Answer 50

rapid automatic response (fight or flight)

Question 51

if stressed and in fight or flight mode, what is the released hormone?

Answer 51

adrenaline

Question 52

what is the autonomic system split into?

Answer 52

sympathetic nervous system | parasympathetic nervous system

Question 53

what is the sympathetic nervous system?

Answer 53

speeding up the body's functioning responsible for the response to fight-flight or fright this system speeds up heart rate, perspiration and slowed digestion

Question 54

what is the parasympathetic nervous system?

Answer 54

responsible for maintenance of energy | returning body to rest after arousal takes place

Question 55

what does GAS stand for?

Answer 55

general adaptation syndrome

Question 56

what are the three stages of GAS?

Answer 56

alarm- release of neurotransmitters and hormones preparing the body for high levels of activity resistance- body trying to resist high levels of arousal from initial alarm exhaustion- body reserves are depleted more issues to the body can occur

Question 57

what are some internal causes of stress?

Answer 57

bad self talk | unrealistic expectations

Question 58

what are three different scans for objective quantitative measures?

Answer 58

EEG- brain activity EOG- ocular movement EMG- muscle response

Question 59

what are some subjective qualitative measures for sleep and arousal?

Answer 59

self-reported: - questionnaires - focus groups/ Delfi technique

Question 60

what are two ethical issues that can be associated with experiments with sleep?

Answer 60

duty of care to sleep-deprived patience | research on vulnerable populations