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Human Consciousness and Sleep Flashcards

(102 cards)

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1
Q

What is consciousness?

A
  • the awareness of your own thoughts, feelings, perceptions (internal events) and our surroundings (external stimuli)
  • consciousness is unique, subjective and constantly changing
  • considered a psychological construct because it cannot be objectively observed or measured, but it is widely understood to exist
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2
Q

Consciousness can be best described as

A

awareness of our own feelings, thoughts and perceptions, as well as our surroundings, at any given moment

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3
Q

Order of level of awareness from more to less aware

A

Daydreaming, meditative state, hypnotised, asleep

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4
Q

The continuum of arousal, from most aware to least aware

A

Focused, daydreaming, asleep, unconscious

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5
Q

Attention refers to…

A

the process of focusing conscious awareness, providing heightened sensitivity to a limited range of experience requiring more extensive information processing

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6
Q

Selective attention

A

how our focus and awareness are limited at one point in time to one specific stimulus or event, excluding every other element in the world

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7
Q

Divided attention

A

our ability to attend to two or more stimuli, so that two or more tasks can be performed at the same time

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8
Q

Eric is learning to use an Android phone. Previously, Eric had an iPhone. Eric finds that the shortcuts he used to use no longer work on his new phone. Identify the process Eric would be using to learn about his new phone.

A

selective attention

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9
Q

An automatic process requires _____________________ whereas a controlled process requires _______________________.

A

little conscious awareness; full conscious awareness

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10
Q

What kind of attention do controlled processes require?

A

selective

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11
Q

James can sing along to music on the radio while driving his car and efficiently navigate to his friend’s house at the same time. Identify which feature of consciousness this involves.

A

Divided attention

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12
Q

In terms of levels of attention when driving a car for the first time, whilst simultaneously talking on the phone which of the following is the most accurate?

A

We can do both but lose proficiency at both because the driver is dividing their attention between the 2 tasks

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13
Q

Automatic processes

A

tasks that don’t need a lot of attention and are performed easily. They can be combined and performed relatively easily under divided attention e.g. eating and watching TV

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14
Q

Controlled processes

A

tasks that require a high level of attention and are performed with difficulty. They cannot be performed well simultaneously (under divided attention) as one controlled process requires your full attention e.g. learning to drive on the motorway and talking to passengers

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15
Q

Sleep is a…

A

naturally occurring altered state of consciousness that includes different phases Rapid Eye Movement (REM) and Non-Rapid Eye Movement (NREM/N) associated with different levels of activity

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16
Q

Each night we…

A

go through repeated cycles of NREM/N (stage 1, 2, 3) and REM sleep

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17
Q

NREM accounts for approximately …

A

75% to 80% of total sleep

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18
Q

REM accounts for …

A

20% to 25% of sleep

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19
Q

If adults usually spend 8 hours asleep, how much of this time is spent in REM sleep?

A

2 hours

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20
Q

We spend more time in ____ sleep as the night progresses

A

REM

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21
Q

N1

A

is the shallow stage of sleep where a person is still easily awoken. It is known as a transitional stage and accounts for 2-5% of the sleep cycle

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22
Q

N2

A

is a much deeper sleep state than stage 1, but individuals can still be awoken with heavy stimulation.
Approx 10 to 25 minutes in the initial cycle of sleep but progresses to account for approx 50% of the total sleep cycle

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23
Q

N3

A

is the deepest stage of sleep and it is very difficult to wake someone during this stage. Accounts for approx 20% of the total sleep cycle. Heart rate, breathing rate, body temperature and brain waves (activity) are at their lowest during this stage

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24
Q

REM

A

responsible for dreaming. Characterised by total body voluntary muscle paralysis (except for your eyes, which move quickly in various directions)
This paralysis is thought to be a mechanism to prevent you acting out your dreams.
Accounts for approx 25% of the total slepe cycle and brain activity during this stage is most like the making state.
REM sleep is believed to be essential to cognitive functions like memory, learning, and creativity

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25
An electromyograph (EMG) is a device that
detects, amplifies and records electrical activity in the muscles that allow the eye to move.
26
What device measures eye movements to determine whether a person is in REM or NREM sleep?
electrooculograph (EOG)
27
An electroencephalograph (EEG) is a device that
detects, amplifies and records electrical activity in the brain in the form of brainwaves.
28
The evolutionary theory of sleep states that
sleep is a means to increase the chance of survival
29
There are several theories of sleep function, including the evolutionary (circadian) theory of sleep and restoration (restore and recover) theories of sleep. The purpose of sleep, according to the restoration theories of sleep, is to
recharge, grow and recover from the physical and psychological work of the day
30
Identify age group which sleeps the most
infants
31
Teenagers undergo a ____________________ shift. The melatonin release is ____________________, which means that teenagers are more likely to experience ____________________ due to early start times at school
sleep-wake cycle; delayed; partial sleep deprivation
32
Partial sleep deprivation can be defined as
having some sleep within a standard circadian rhythm but not enough to meet your needs
33
The sleep wake cycle is an example of...
circadian rhythm (24 hour cycle)
34
Sleep wake cycle
- largely based on internal biological factors. However, external cues, such as light and dark, partially influence the sleep-wake cycle. Sunlight readjusts the mismatch between day and night and our natural sleep-wake cycle - our natural sleep-wake cycle is slightly longer than 24 hours
35
What key structure that allows us to be conscious and functional?
hypothalamus
36
What does the hypothalamus do?
it maintains homeostasis by releasing hormones that keep various systems in balance (sleep, emotion, eating, drinking)
37
What is the hypothalamus make up of?
many substructures (or nuclei)
38
What is the suprachiasmatic nucleus (SCN)?
the key structure specifically involved in the readjustment of the sleep-wake cycle.
39
What is the readjustment of the sleep-wake cycle called?
the internal body clock or a zeitgeber
40
What do light sensors do?
inform our brain when it is light, which then adjusts our internal body clock accordingly
41
Light =
inhibition (no melatonin) inhibits the production and release of melatonin from the pineal gland
42
Retina detects presence of light...
the information is transmitted to the pineal gland, through the suprachiasmatic nucleus (SCN) of the hypothalamus
43
What does melatonin do?
causes 'sleepiness' and promotes waking
44
Dark =
stimulation (melatonin) dark stimulates the production and release of melatonin from the pineal gland
45
Retina detects absence of light...
the information is transmitted to the pineal gland, through the suprachiasmatic nucleus (SCN) of the hypothalamus
46
How are cortisol levels regulated?
the SCN and are associated with our level of alertness, with higher levels associated with greater alertness
47
When are levels of cortisol high?
during the day
48
When are levels of cortisol low?
at night
49
Evolutionary theories
Focuses on when and why we sleep. They view sleep as a means of increasing survival in an environment
50
The inactivity theory
based on the concept of evolutionary pressure where creatures inactive at night were less likely to die from predation or injury in the dark, thus creating an evolutionary and reproductive benefit to being inactive at night. Sleep depends on vulnerability to predators
51
The energy conservation theory
it proposes that the main function of sleep is to reduce a person's energy demand during part of the day and night when it is least efficient to hunt for food. This theory is supported by the fact that the body has decreased metabolism by up to 10% during sleep
52
The restoration theory
focuses on why we sleep and proposes that sleep allows for the body to repair and replete cellualar components necessary for biological functions that become depleted throughout an awake day. This theory suggest that NREM sleep is important for restoring physiological functions, while REM sleep is essential in restoring mental functions.
53
What is concluded about these theories on sleep?
what they are not exhaustive and do not fully explain sleep. It is more accepted that a combination of these theories (and others) holds the key to sleep.
54
What is partial sleep deprivation?
it is having some sleep in a 24-hour period but not getting enough to meet your needs (9h); may occur for just one night or for several nights and can have serious consequences
55
What short terms affects can partial sleep deprivation have?
affect on judgement, mood, ability to learn and retain information, and may increase the risk of serious accidents and injury
56
Physical consequences of partial sleep deprivation
slower physical reflexes hand tremors droopy eyelids difficultly in focusing eyes a heightened sensitivity to pain headaches lower energy levels clumsiness, injuries
57
Psychological consequences (affective disturbances) of partial sleep deprivation
mood disturbances: amplified emotional responses, confusion and irritability, feelings of sadness previously enjoyed activities seem boring lack of motivation feelings of fatigue
58
Psychological consequences (cognitive difficulties) of partial sleep deprivation
difficulty paying attention and concentrating difficulty processing information difficulty thinking and reasoning poor decision making memory problems impaired creativity distorted perceptions
59
Psychological consequences (behavioural difficulties) of partial sleep deprivation
risk-taking behaviour problems performing tasks, especially SIMPLE MONOTONOUS tasks and ones requiring SUSTAINED attention or concentration
60
What is chronic sleep deprivation?
not getting enough sleep over an extended period of time; long-term sleep deprivation
61
Chronic sleep deprivation consequences
problems associated with partial sleep deprivation and obesity diabetes cardiovascular disease depression some forms of cancer anxiety disorders accelerated aging
62
What is total sleep deprivation?
going without sleep for an entire 24-hours periods; may occur for just one night or for several nights and can lead to serious consequences
63
1 night without sleep symptoms
discomfort felt but is tolerable
64
2 nights without sleep symptoms
urge to sleep, especially between 2:00 am and 4:00 am (when body temperature is at its lowest)
65
3 nights without sleep symptoms
tasks requiring concentration (sustained attention) are seriously impaired, especially if they are simple, repetitive or boring
66
4 nights without sleep symptoms
periods of microsleep (about 3 seconds of staring blankly into space and losing awareness) are unavoidable irritable and confused The 'hat phenomenon' is experienced (a feeling of tightening around the head as though a hat that is too small is being worn)
67
5 nights without sleep symptoms
still irritable and confused may become delusion
68
6 nights without sleep symptoms
possible depersonalisation, with a loss of sense of personal identity and increased difficulty in coping with other people and the environment: sleep deprivation psychosis
69
Leslie is experiencing chronic sleep deprivation. What is a psychological condition that Leslie may be experiencing as a result?
depression
70
What likely to occur after extended periods (more than 60 hours) of sleep deprivation?
Disorientation, delusions and hallucinations
71
What is a sleep disorder?
anything that disrupts normal sleep and affects the sleep-wake cycle, potentially leading to an imbalance in sleep homeostasis and circadian factors that regulate sleep. For some people, poor sleep constitutes a medical problem
72
What are the two general categories of sleep disorders?
dyssomnia parasomnia
73
What is dyssomnia?
any of various sleep disorders marked by abnormalities in the amount, quality, or timing of sleep
74
What is parasomnia?
a sleep disorder characterised by abnormal behaviour or physiological events during sleep or during the transitional state between sleep and waking
75
What is category of sleep disorder is narcolepsy?
a dyssomnia
76
What is narcolepsy?
characterised by excessive daytime sleepiness (type I & II) and uncontrollable sleep attacks (type I), where sufferers lapse into REM sleep. It occurs in approx. 1/2000 and can be triggered by heightened stress and/or emotion people with narcolepsy will often have the same amount of sleep as normal individuals
77
What is insomnia?
the recurring difficulty to fall or remain asleep despite motivation and means to do so people with insomnia also experience excessive daytime sleepiness and other cognitive impairments while they are awake
78
What are the three types of insomnia?
sleep maintenance insomnia - difficulty staying asleep during the night mixed insomnia - a hybrid condition characterised by sleep-onset and sleep maintenance insomnia symptoms sleep-onset insomnia
79
What is sleep-onset insomnia?
a dyssomnia characterised by the inability to fall asleep at the beginning of the night, or at point of normal sleep onset. People with insomnia get less sleep than they need and may have reduced REM and light sleep
80
Treatments of sleep-onset insomnia
sleep aids (sedatives, melatonin), cognitive-behavioural therapy (CBT), exercise, regular sleep routine and avoiding caffeine before bed
81
Fiona has been cramming in study each night in an effort to pass her final exams. Fiona’s stress levels have been increasing, and rather than feeling better about her study, she feels incredibly underprepared. Fiona is finding it hard to fall asleep and her doctor has recommended that she try to maintain a consistent routine as well as start cognitive behavioural therapy. What is Fiona likely experiencing?
sleep onset insomnia
82
Dr Shock’s wife is very unimpressed with him, as every morning when they wake up the kitchen is a mess – it is as though someone has decided to have a midnight snack and left everything out all over the benches. Dr Shock can’t remember walking around at night, but his wife is certain he has. Dr Shock is most likely experiencing ____________________ and should ensure that their house is ____________________.
sleepwalking; safe and that no dangerous objects are left out
83
Individuals with narcolepsy suddenly fall asleep and enter which stage of sleep?
REM
84
What is CBT-I?
a type of psychotherapy that combines cognitive and behavioural therapies to treat mental health problems and disorders explores the connection between the way we think, the things we do, and how we sleep during treatment, a therapist helps to identify and change thoughts, feelings, and behaviours that are contributing to the symptoms of insomnia
85
How long does treatment with CBT-I take?
6-8 sessions and may include cognitive, behavioural and educational components
86
Cognitive behavioural therapy is important as it recognises the relationship between our __________ , __________ and __________, and ___________ .
thoughts; feelings; emotions; sleep
87
What are cognitive interventions?
attempts to change inaccurate or unhelpful thoughts about sleep
88
What are behavioural interventions?
they promote relaxation and help to establish healthy sleep habits - relaxation training - stimulus control - sleep restriction
89
What do psychoeducational interventions do?
educate clients about the importance of good sleep hygiene and is a core component of CBT-I. Good sleep hygiene involves increasing practices that encourage and support sleep, while decreasing or eliminating those that discourage sleep
90
What is sleep apnoea?
is a parasomnia characterised by abnormal breathing during sleep. People with sleep apnoea have multiple extended pauses in breath then they sleep. These temporary breathing lapses lower-quality sleep and can cause a reduction in REM and N3 due to disrupted sleep cycle
91
What are the two types of sleep apnoea?
Obstructive sleep apnoea (OSA) Central sleep apnoea (CSA)
92
When does Obstructive sleep apnoea (OSA) occur?
when the airway at the back of the throat becomes physically blocked
93
Why does Central sleep apnoea (CSA) occur?
there is a problem with the brain's system for controlling muscles involved in respiration, leading to slower and shallower breathing
94
Symptoms of sleep apnoea
excessive daytime sleepiness, morning headaches, irritability and limited attention span or difficulty thinking clearly
95
What is sleep walking?
it is a parasomnia characterised by walking or performing other complex behaviours while still mostly asleep. Sleepwalking happens during NREM sleep, usually in N3 (deep sleep). Episodes can last for a few seconds to half an hours with most finishing in less than 10 minutes
96
Symptoms of sleep walking
people who experience sleep walking have associated daytime sleepiness and insomnia (unknown direction of effect)
97
What are circadian phase disorders?
a group of conditions characterised by dysfunctions or misalignments with the body's internal clock which result in sleep disturbances and daytime fatigue.
98
Examples of circadian phase disorders
delayed sleep-wake phase disorder, advanced sleep-wake phase disorder, shift-work disorder and jet lag
99
What is bright light therapy?
an intervention to treat circadian rhythm phase disorders by re-setting the biological clock regulating a person's sleep-wake cycle to align with the schedule they desire
100
What does bright light involve?
exposing the patient to a bright light to signal the suprachiasmatic nucleus that it is daylight. This causes the inhibition of melatonin ('sleepy' hormone) release and resets the circadian rhythm
101
Explain the relationship light and the circadian rhythm
light is one of the most powerful drivers of the circadian rhythm, and exposure to light at targeted times helps shift you sleep cycle. Specifically, bright light boots alertness and suppresses the release melatonin. Exposure to bright light can keep you awake and delay when you start to feel sleepy
102
Bright light therapy involves the use of exposure to high intensity light to either advance or delay sleep. Why is this treatment effective?
Bright light signals the suprachiasmatic nucleus to adjust the body clock and cease the release of melatonin

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