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Psychology > Importance of sleep on mental wellbeing > Flashcards

Importance of sleep on mental wellbeing Flashcards

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1
Q

Consciousness

A

awareness of our own thoughts, feelings and perceptions and surroundings
- believed to exist but unable to physically measure it, descriptions constructed to explain it

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2
Q

Psychological construct

A

we believe exists but we cannot directly measure or observe

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3
Q

Normal waking consciousness

A

aware of our thoughts, feelings, perceptions

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4
Q

Altered states of consciousness

A

perceptions of you or world may change

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5
Q

Type of altered state of consciousness: Naturally occuring

A
  • sleep
  • daydreaming
  • coma
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6
Q

Type of altered state of consciousness: Deliberately induced

A
  • meditation
  • hypnosis
  • drug induced
  • alcohol
  • coma
  • anaesthetic
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7
Q

Sleep

A

naturally occurring altered state of consciousness, lack of awareness of internal and external stimuli
psychological construct: subjective experience, cannot be measured

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8
Q

Characteristics of sleep

A
  • inaccurate understanding of the passage of time
  • reduction in controlling behaviour
  • less control over our thoughts
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9
Q

REM sleep

A
  • rapid eye movement
  • high levels of brain activity
  • low levels of movement (paralysis)
  • light stage of sleep
  • vivid dreaming
  • makes up 20-25% of sleep episode
  • REM sleep increases as the sleep episode progresses and occurs closer together
  • responsible for repairing the brain
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10
Q

NREM sleep

A
  • less active brain
  • physical movement possible
  • dreams are non-vivid
  • decreases as the night progresses and there is a loss of NREM stage 3 as the episode progresses
  • makes up 75-85% of sleep episode
  • responsible for repairing the body
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11
Q

NREM stage 1

A
  • transitions from being awake into light sleep
  • hypnagogic state (sudden jerk, feel like falling)
  • easily awoken
  • aware of faint sounds in environment
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12
Q

NREM stage 2

A
  • relatively light sleep
  • majority of their time spent in this stage
  • ‘truly’ asleep
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13
Q

NREM stage 3

A
  • deep sleep
  • difficult to wake
  • if sleeper is woken they are likely to feel drowsy
  • sleepwalking and sleeptalking
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14
Q

Sleep episode

A

full duration of time spent asleep

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15
Q

Sleep cycles

A

made up of multiple stage of REM and NREM sleep lasting 90 minutes (cycles exist within one episode)

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16
Q

Physiological measures

A
  • bodily changes and responses
  • objective, reliable, quantitative, unbiased
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17
Q

Limitations of physiological measures

A
  • no qualitative details
  • physiological changes may be due to other factors such as stress or illness (lacks validity)
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18
Q

Electroencephalography (EEG)

A

detects, amplifies and records the electrical activity of the brain
+ useful for sleep studies or diagnosis of patients with brain damage or a mental disorder
- measures neural activity underneath thick skull (not precise)

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19
Q

Frequency

A

number of brain waves that occur per second

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20
Q

Amplitude

A

Intensity and height of brain waves

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21
Q

Brainwaves of EEG during each stage

A

normal waking consciousness: low amplitude, high frequency
altered state of consciousness: high amplitude, low frequency
NREM stage 3: high amplitude, low frequency
REM: low amplitude, high frequency

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22
Q

Electromyography (EMG)

A

detects, amplifies and records the electrical activity of the muscles
REM: no movement
NREM: some movement

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23
Q

Electro-oculography (EOG)

A

detects, amplifies and records the electrical activity of the muscles responsible for eye movement
REM: rapid eye movement (high activity)
NREM non-rapid eye movement (low activity)

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24
Q

Physiological and psychological responses that can be recorded by sleep diaries

A

Psychological - feelings before and after sleep
Physiological - record body temperature before and after sleeping

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25
Sleep diaries
self-reported descriptions of an individual's sleeping periods - subjective and inaccurate - includes qualitative and quantitative information
26
Physiological and psychological responses that can be recorded by video monitoring
Psychological - changes in mental state Physiological - changes to body such as movement
27
Video monitoring
use of a camera and audio technologies to record an individual as they sleep + shows sleep disturbances (sleep walking) shows things they may not be aware of - subjective being monitored can alter sleep
28
Information that can be recorded from sleep diaries
- duration of sleep - quality - feelings before sleeping and waking - number of disruptions
29
Ultradian rhythm
biological and behavioural changes that occur in a cycle less than 24 hours (sleep episode and sleep cycle)
30
Circadian rhythm
biological and behavioural changes that occurs within a 24-hour cycle (sleep-wake cycle)
31
Suprachiasmatic nucleus role in the presence of light
1. the suprachiasmatic nucleus is influenced by external cues such as the presence of light and internal cues such as clock genes 2. SCN suppresses melatonin release and triggers the release of cortisol 3. releases cortisol into bloodstream to promote wakefulness
32
Suprachiasmatic nucleus role in the absence of light
1. the suprachiasmatic nucleus is influenced by external cues such as the presence of light and internal cues such as clock genes 2. SCN sends signals to pineal gland to trigger the release of melatonin, inhibits cortisol release 3. releases melatonin into bloodstream to promote relaxation that promotes sleep
33
External cues
information from environment ie. presence/ absence of light
34
Internal cues
information from within body ie. clock genes
35
Pineal gland
responsible for production and release of melatonin
36
Melatonin
hormone released at night to induce sleep
37
Cortisol
hormone responsible for increasing alertness
38
16 hours REM 50% NREM 50%
neonatal period (1-15 days)
39
Sleep duration and % of REM vs NREM in neonatal period (1-15 days)
16 hours REM 50% NREM 50%
40
13.5 hours REM 35% NREM 65%
infancy (3-24 months)
41
Sleep duration and % of REM vs NREM in infancy (3-24 months)
13.5 hours REM 35% NREM 65%
42
11 hours REM 20% NREM 80%
childhood (2-14 years)
43
Sleep duration and % of REM vs NREM in childhood (2-14 years)
11 hours REM 20% NREM 80%
44
9 hours REM 20% NREM 80%
adolescence (14-18 years)
45
Sleep duration and % of REM vs NREM in adolescence (14-18 years)
9 hours REM 20% NREM 80%
46
8-9 hours REM 20% NREM 80%
young adult (18-30 years)
47
Sleep duration and % of REM vs NREM in young adult (18-30 years)
7.75 hours REM 20% NREM 80%
48
7-8 hours REM 20% NREM 80%
middle adulthood (30-75 years)
49
Sleep duration and % of REM vs NREM in middle adulthood (30-75 years)
7-8 hours REM 20% NREM 80%
50
6 hours REM 20% NREM 80%
old age (75 years +)
51
Sleep duration and % of REM vs NREM in old age (75 years +)
6 hours REM 20% NREM 80%
52
Why do sleep patterns change in adolescence?
- social factors - prone to delayed circadian phase disorders (biological clock doesn't align with demands of environment)
53
Why do sleep patterns change in adulthood and old age?
- lower levels of sleep due to ill-health, sleep disorders and reduced cognitive and physical growth - advanced sleep phase syndrome
54
Affective effects of sleep deprivation
- poor emotional regulation - moodiness - impatience - irritability - less empathy for others
55
Behavioural effects of sleep deprivation
- slowed reaction time - reduced motor control - microsleeps - fatigue/ lack of energy
56
Cognitive effects of sleep deprivation
- impaired decision making abilities - impaired learning and memory - irrational thinking - reduced concentration - impaired problem solving skills - lapses in attention
57
Blood alcohol concentration (BAC)
a measure of how much alcohol is in a person's bloodstream - BAC of 0.05 equivalent to partial sleep deprivation (17 hours of sleep deprivation) - BAC of 0.1 equivalent to full sleep deprivation (24 hours of sleep deprivation)
58
Effects of alcohol
- range of emotions: - happy - sad - angry
59
Long-term affective effects of alcohol
dulling effect on emotions
60
Short-term affective effects of alcohol
- regulating emotions - irritability
61
Cognitive effects of sleep deprivation compared to BAC
- slower at understanding information - slower decision making skills - difficulty problem solving
62
Sleep disorders
disturbances to typical sleeping and waking patterns
63
Circadian rhythm phase disorder
sleep disorders that interfere with typical regulations of the circadian rhythm of sleep leading to a change in the sleep-wake cycle
64
Circadian rhythm phase disorder causes and effects
causes: shift work, lifestyle changes, sleep-wake shift effects: results in sleep deprivation - fatigue - irritability - amplified emotional responses
65
Delayed sleep phase syndrome (DSPS)
- melatonin secretion occurs later - sleep cycle is delayed where sleep and waking occur later than usual - external cues received at appropriate time but internal cues are misaligned
66
Advanced sleep phase disorder (ASPD)
- sleep cycle is advanced where sleeping and waking occur earlier than usual - melatonin secretion occurs earlier
67
Effects of shift work
- insomnia - fragmented sleep - circadian rhythm phase disorder - quality and quantity of sleep
68
Bright light therapy
- bright light source acts as an external cue that the SCN receives and responds by releasing cortisol and inhibiting melatonin release - promotes wakefulness and resets sleep-wake cycle as melatonin is released at a more appropriate sleeping time
69
Bright light therapy for DSPS
- exposed to light in the morning - external cue to SCN to promote wakefulness by sending signals to release cortisol and melatonin earlier
70
Bright light therapy for shift work
- exposure before shift work
71
Bright light therapy for ASPD
- exposed to light in evening when feeling sleepy - helps SCN send signals for melatonin release at a later sleeping time, sends a signal for cortisol to release later in the morning
72
Factors for bright light therapy
- appropriate timing for exposure sessions - right amount of light - safe exposure
73
Sleep hygiene
the practices and habits that promote an individual's sleep patterns
74
Factors of sleep hygiene
- time - sound - light - devices - association with bed - food and drink consumption - exercise
75
How does sleep hygiene affect mental wellbeing?
relationship between sleep and mental wellbeing is bidirectional, meaning that sleep can impact mental wellbeing and mental wellbeing can impact sleep
76
Zeitgebers
external cues from the environment that influences the circadian rhythm
77
How does temperature influence sleep? (zeitgeber)
link between cool room temperature and improved quality and quantity of sleep and the body temperature drops (18.3 degrees)
78
What foods and drink impact sleep? (zeitgeber)
caffeine - stimulant increasing activity of nervous system alcohol - increases feelings of tiredness high sugar food/ high fat - impacts quality and quantity spicy foods - increases body temperature stimulating metabolic processes
79
How do eating and drinking patterns impact sleep? (zeitgeber)
When: eating close to sleep time as it stimulates digestive system How much: going to bed feeling hungry or overly full can lead to poor quality and quantity
80
List zeitgebers
- light (natural sunlight, artificial blue light) - food and drink - temperature

Psychology (6 decks)

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