Sleep Flashcards
(67 cards)
1
Q
sleep
A
a reversible state of perceptual disengagement from and unresponsiveness to the environment
2
Q
biological rhythms
A
the cyclic changes in bodily functions or activities that repeat themselves through time
3
Q
circadian rhythms
A
occur over 24 hours
4
Q
light
A
the main environmental cue that influences the sleep-wake cycle
5
Q
suprachiasmatic nucleus
A
the master biological clock that regulates the timing and activity of the sleep-wake cycle
6
Q
process of the SCN to the bloodstream
A
- receives information about the amount of incoming light from the eyes and adjusts the sleep-wake cycle accordingly
- sends messages to the pineal gland to secrete more or less melatonin
7
Q
melatonin
A
a hormone that induces drowsiness
- more light = less melatonin
- less light = more melatonin
8
Q
ultradian rhythms
A
involves changes to bodily functions or activities which occur as part of a cycle shorter than 24 hours
9
Q
sleep episode cycles
A
- 1 2 3 4 3 2 REM
- 2 3 4 3 2 REM
- 2 3 2 REM
- 2 REM
- 2 1 awake
10
Q
NREM
A
- 75-80% of sleep
- successive stages indicate deeper sleep
11
Q
sleep onset
A
the transition period between being awake and asleep
12
Q
sleep latency
A
the length of time it takes to fall asleep
13
Q
NREM stage 1
A
- occurs as we drift in and out of sleep
- can easily be reawakened
- low arousal threshold
- about 5% of total sleep time
14
Q
NREM stage 2
A
- the point at which we can be said to be truly asleep
- can be easily aroused
- higher arousal threshold than stage 1
- around 50% of total sleep time
15
Q
NREM stage 3
A
- start of deep sleep
- if awoken, a person is groggy and disoriented
- around 3-8% of sleep time
16
Q
NREM stage 4
A
- the deepest stage of sleep
- very difficult to awaken
- around 10-15% of sleep time
17
Q
REM
A
- spontaneous bursts of rapid eye movement
- 20-25% of total sleep time
18
Q
restoration theory
A
proposes that sleep provides time to help the body recover from depleting activities during the day
19
Q
REM and NREM sleep restoration factors
A
- REM: restores the mind
- NREM: restores the body
20
Q
REM rebound
A
catching up on REM sleep immediately following a period of lost REM sleep by spending more time than usual in REM when next asleep
21
Q
evidence for the restoration theory
A
- people usually sleep for a longer period of time during illness
- most people feel tired before sleeping and energised after waking up
22
Q
limitations of the restoration theory
A
- no conclusive cause and effect of what is actually restored during sleep
- the amount of sleep does not necessarily change according to our level of daytime activity
23
Q
evolutionary theory (circadian theory)
A
proposes that sleep evovled to enhance survival by protecting an organism
24
Q
limitations of the evolutionary theory
A
- does not explain the need for sleep
- doesn’t account for loss of awareness during sleep
- -organism is disengaged during a need for high alert?
- overlooks the benefits of sleep for our mental wellbeing
25
newborn sleep patterns (birth - 2 months)
- 16 hours
- 50% REM
- sleep onset occurs during REM
- sleep episode consists of only one or two cycles
26
infant sleep patterns (2 months - 2 years)
- 13-14 hours
- 30-40% of REM
- NREM-REM cycles become more regular
- sleep onset begins during NREM 1
- typical NREM-REM cycle lasts 50-60 minutes
27
childhood sleep patterns (2 - 13 years)
- 10-13 hours
- 20-25% REM
- greater percentage of time spent in stages 3+4
- often skip first REM period
28
adolescense sleep patterns (13 - 19 years)
-9 hours
-20% REM
-gradual decrease in stages 3+4
increase in stage 2
-biopsychosocial changes may effect sleep onset
29
adulthood sleep patterns (20 - 60 years)
- 7-8 hours
- 20% REM
- gradual loss of NREM 3+4 esp in males
30
older adults sleep patterns (60+)
- 5-6 hours
- 20% REM
- advanced sleep phase syndrome
- -sleep-wake cycle is shifted forward
- increased awakenings
31
circadian rhythm phase disorder
a group of sleep disorders involving sleep disruption that is primarily due to a mismatch between an individual's sleep-wake pattern
32
sleep-wake cycle shift in adolescence
the shift of the regular sleep-wake cycle back several hours that occurs during a person's adolescence
33
biological changes (sleep-wake cycle shift)
- delayed release of melatonin causes the adolescent to sleep 1 to 2 hours later
- delayed sleep phase disorder
34
psychological changes (sleep-wake cycle shift)
-growing need for independence
35
social changes (sleep-wake cycle shift)
-socialising, job demands, social media, academics
36
types of shifts
- day (eg 9-5)
- afternoon (eg 1-9)
- nights (eg 12-8)
- may be on a fixed or rotating schedule
37
shift work sleep disorder
- insomnia and excessive sleepiness
- sleep-wake schedule is rarely consistent
- without a consistent sleep-wake cycle during the week, the body's internal circadian rhythm may always remain out of sync
38
jet lag
a sleep phase disorder due to a disturbance to the circadian sleep-wake cycle caused by rapid travel between timezones
-mismatch between internal circadian rhythms and external environment
39
jet lag symptoms
- difficulty maintiaining or initiating sleep
- excessive sleepiness
- reduced alertness
- impaired concentration
- digestive problems
40
travelling west is best
-travelling west follows the apparent parts of the sun
41
sleep disturbance
any sleep related problem that disrupts an indiviual's normal sleep-wake cycle
42
sleep disorder
a sleep disturbance which regurarly sleep, causing distress or impairement areas of life
43
primary sleep disorder
main cause of the problem and cannot be attributed to another condition
44
secondary sleep disorder
a prominent sleep problem that is the by-product of another condition
45
dyssomnias
problems with the sleep-wake cycle processes
46
insomnia
a sleep disorder that typically involves persistant difficulty initiating or maintaining sleep, despite adequete time and opportunity
47
sleep-onest insomnia
persistent difficulty falling asleep at the usual time
48
parasomnias
appropriate disruption of sleep by some abnormal sleep-related event
49
sleepwalking
getting up from bed and walking about or performing other behaviours while asleep
50
partial sleep deprivation
getting less sleep than what is normally required
51
total sleep deprivation
having no sleep at all over a short or long-term period
52
total sleep deprivation effects
- affective (emotions)
- behavioural (actions)
- cognitive (mental processes)
53
affective effects (total sleep deprivation)
- a person's regulation of their emotions
- experience amplified emotions
- find it harder to accurately judge others' emotions
- feel provoked when no provocation exists
54
behavioural effects (total sleep deprivation)
- a person's ability to complete observable emotions
- difficulty maintaining attention ad concentration
- slower reaction times
- reduced motor coordination
- reduced efficiency, including taking longer to finish tasks
55
sleep inertia
the performance impairements that occur immediately after awakening
56
microsleeps
involuntary lapses into sleep which lasts a few seconds
57
cognitive effects (total sleep deprivation)
- mental processes
- reduced alertness
- reduced ability to stay on task
- difficulty with memory
58
coginitive behaviour therapy
a type of pschotherapy that combines behavioural therapies to treat mental disorders by indentifying and changing dysfunctional thinking and behaviour
59
CBT for insomnia
helps by identifying and changing negative thoughts and innappropriate behaviours about insomnia and sleep
60
cognitive component (CBT)
after identifying faulty or dysfunctional thoughts, alternative interpretations of what is making the person anxious about sleep may be affected
61
behavioural component (CBT)
identifying current unproductive sleep habits and behaviours that prevent them from sleeping well and replacing them with good habits
62
stimulus control therapy
reducing behaviours in bed which one incompatible with sleep
63
sleep hygiene education
increasing positive sleep behaviour
64
bright light therapy
timed exposure of the eyes to intense but safe amounts of light to treat circadian rhythm phase disorders by re-setting a person's sleep-wake cycle
65
bright light therapy variables
- the use of light at the right time of the day
- the right intensity
- the right amount of light
66
delayed sleep phase disorder
when a person feels sleepier much later at night than desired and experiences later sleep onset
67
advanced sleep phase disorder
when a person feels sleepier much earlier at night than is normal
