L09 - Meditation & Sleep Flashcards
(29 cards)
why do we need sleep
maintenance of the brain and restoration of injured/damaged tissue
ontogenetic development of the brain
key to learning & memory processes
energetically favorable
dreaming
sleep stages
4 distinct patterns of activity
REM
NREM 1-3
NREM1 (light sleep)
slightly lower frequency activity (alpha and theta waves)
NREM2
lower frequency activity (theta) with sleep spindles and K-complexes
NREM3/4 (deep sleep/slow wave sleep)
mostly very low frequency activity and some spindles
delta waves
REM (dream stage)
high frequency activity, similar to eyes-open wakefulness, atonia
sleep in the elderly
greater sleep latency, more arousal periods, less REM, less NREM3, less overall sleep
difficulty falling asleep or staying asleep
insomnia
primary insomnia is rare whereas secondary/comorbid insomnia is common
what causes a sleep problem
hyperarousal connected with stress
cortisol (HPA activation)
Cortisol Cycle
peaks around 6am, declines to lowest at night
____ and ______ regarding sleep are thought to be a factor in insomnia
pre-sleep worries; negative cognition
______ involves surveying the patients about their sleep patterns using questionnaires
subjective analysis
______ of sleep requires observing neurological and physiological activity during sleep
objective analysis
Sleep quality questionnaries
athens insomnia scale
pittsburgh sleep quality index
insomnia severity index
sleep diaries
benefits of subjective analysis
cheap, quick, and accessible
objective analysis can be achieved in a ______ study, which includes many tools:
EEG, EMG, EOG, ECG, breathing monitors, etc
polysomnography
OA measurements
sleep onset latency
time spent awake
total time asleep
Sleep hygiene is ____
correlated w/ fewer problems in university
Pharmacotherapy (PCT)
benzodiazepines
drugs not preferred for long-term use
Melatonin cycle
beings to rise several hours before sleep begins
MBSR reduces ___ and ____ while increasing ______. effects were similar to but weaker than the effects of PCT
sleep onset latency; awakenings after sleep onset; sleep efficiency
____ involves getting a person to change their cognitive relationship with sleep and adopt new sleep-related cognitions
cognitive-behavioral treatment interventions (CBTIs)
greatest effect is on _____
perceived sleep quality
less effects on total wake time
Controversies
Britton et al.
long term meditators is associated with less sleep
polysomnography study
found increased self reported sleep quality and improved mood
also found higher arousal, less time spent in deep sleep, and more time spent in light sleep
possible explanation: long term meditators may require less rest to achieve normal function
