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Health Psychology > Sleep > Flashcards

Sleep Flashcards

1
Q

Def: Sleep Debt

A

the cumulative loss of sleep and the consequent pressure for sleep that results from an inadequate amount of physiological normal sleep
-increased sleep debt causes an increase in sleep pressure

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2
Q

What happens to sleep debt is a night of sleep is skipped

A

sleep debt will continue to accumulate until it is paid off

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3
Q

Approximately how many hours without sleep will decrease driving performance the same as 0.5 blood alcohol level

A

more than 16 hours

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4
Q

what percentage of drivers in Canada have admitted to driving drowsy

A

60%
-15% have fallen asleep while driving

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5
Q

Airplane shift length affect on accident frequency

A

-increased accident frequency as shift length increases
-dramatic increase at 13+ hours

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6
Q

Medical resident shift length affect of serious medical errors

A

-Comparison of traditional 29 hour shifts and two shifts of 14 and 15 hours with a rest period in between
-significantly more errors seen in traditional compared to intervention

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7
Q

Microsleeping

A

when the brain transitions to deep sleep for mere seconds
-1 to 15 seconds long
-occurs to protect brain
-No memory of few seconds
-forced repayment of sleep debt

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8
Q

How to calculate how sleep deprived you are

A

amount of sleep we need subtract the amount of sleep we get

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9
Q

How much sleep do children 6-13 years old need

A

9-11 hours

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10
Q

How much sleep do teens ages 14-17 require

A

8-10

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11
Q

how much sleep do adults 18-64 require

A

7-9 hours

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12
Q

how much sleep do seniors ages 65+ require

A

7-8 hours

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13
Q

Average length of sleep for canadians

A

6.9 hours

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14
Q

What factors are disparities in sleep often related to

A

Age
Race
income
BMI
sex

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15
Q

how does income affect sleep

A

higher income households are seen to get more sleep than lower income households

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16
Q

how is sleep affected by race

A

white individuals get the highest amount of sleep and black individuals get the least amount of sleep

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17
Q

Sleep latency

A

the time between when you go to bed and when you fall asleep

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18
Q

Mid-sleep disturbance/ sleep fragmentation

A

when you wake up in the middle of the night

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19
Q

Sleep efficiency

A

sleep time divided by time in bed

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20
Q

Sleep Apnea

A

breathing repeatedly stops and starts
-wake up to catch breath without realizing it

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21
Q

Sleep insomnia

A

trouble falling asleep and staying asleep
-more prevalent in women, older adults, pregnant women

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22
Q

Effects of sleep loss on academic performance

A

-study conducted on 414 university students
-used Pittsburg sleep quality index to categorize into low vs high sleep quality
-low group got a B+ average and high group got a B+ average

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23
Q

Health costs of sleep loss

A

-Obesity
-heart disease
-weakens the immune system
-mental illness
- premature death

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24
Q

Physiological differences between sleeping and being awake

A

-body temperature regulated at a lower set point
-heart rate and blood pressure decrease
-respiratory rate decreases and becomes more regular
-brain activity changes

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25
Q

What does EEGs measure

A

Measures the EPSPs and IPSPS in a population of neurons in the cortex of the brain

26
Q

What does EEG stand for

A

Electroencephalogram

27
Q

Steps of neurotransmitters being released

A
  1. action potential reaches axon terminal and depolarized membrane
  2. Voltage-gated Ca2+ channels open and Ca2+ flows in
  3. Ca2+ influx triggers synaptic vesicles to release neurotransmitter
  4. Neurotransmitter binds to receptors on target cell
28
Q

What does an EEG require of the neuros in order for the signal to be detected

A

HIGH STRENGTH SIGNAL AT SCALP
-population fires simultaneously
-neurons in population must point in same direction

29
Q

What does EMG stand for

A

Electromyogram

30
Q

What does EOG stand for and what does it measure?

A

Electrooculogram
-movement of eyes

31
Q

Differences in EEGs while awake compared to asleep

A

WAKE
-Fast, low amplitude waves that are desynchronized
SLEEP
-slow, high amplitude waves that are synchronized
-optimal for restoring energy

32
Q

What does AAS stand for

A

ascending activating system

33
Q

Location of the AAS

A

extends the length of the brainstem

34
Q

What activates the AAS

A

Visual impulses
auditory impulses
exercise
cold water on skin

35
Q

How does the AAS work

A

stimulus activates the AAS in the brainstem and it transmits the signal to the thalamus which in turn relays the signal to the cortex to wake it up

36
Q

Arousal-promoting areas

A

LC - locus coeruleus
Raphe - dorsal & median raphe nuclei
TMN - tuberomamillary nucleus

37
Q

Which neurotransmitter does the LC release

A

Norpinephrine

38
Q

Which neurotransmitter does the Raphe release

A

serotonin

39
Q

Which neurotransmitter does the TMN release

A

histamine

40
Q

What is the sleep-promoting area and what neurotransmitter does it release

A

VLPO - ventrolateral preoptic area
GABA

41
Q

What area releases orexin and what is the function

A

LHA - Lateral hypothalamic area
-back up system to inhibit VLPO

42
Q

What is the function of arousal-promoting and sleep-promoting regions

A

-Arousal-promoting areas inhibit the VLPO during arousal
-sleep-promoting areas inhibit connections to arousal promoting nuclei when trying to sleep

43
Q

Thalamus Burst Mode

A

Occurs when AAS is off (sleep)
-thalamus produces bursts of APs to synchronize activity in the cortex

44
Q

Thalamus Spike Mode

A

Occurs when AAS is on (wake)
-thalamus produces single APs to desynchronize activity in the cortex

45
Q

What factors cause sleepiness

A

-biological clock
-homeostatic factor (sleep pressure)

46
Q

Suprachiasmatic nucleus

A

SCN
-holds bio sleep clock
-has clock genes
-located in the hypothalamus

47
Q

Clock genes

A

-set brain time to 24.2 hours (creates proteins on this timeline
-without time cues we stay up later and later each night

48
Q

Zeitgebers

A

Environmental clues about time that reset brain time to 24 hours
-Sunlight (melatonin is released when the sunsets to make us sleepy)
-exercise

49
Q

What biological process causes sleep pressure

A

-increase in adenosine concentration will cause increase in sleep pressure when the molecule binds to its receptors
-adenosine is the by-produce to ATP breakdown
-Increases throughout the day until triggering sleep

50
Q

How does caffeine act to inhibit sleep pressure

A

acts as antagonist by binding to adenosine receptors and blocking adenosine

51
Q

Stage 1 of sleep

A

-drowsy state
-rhythms syncing

52
Q

Stage 2 of Sleep

A

-consciousness fades
-brain slows more and continues to sync
-sleep spindles and K complex help brain transition
-thalamus switches from spikes to bursts
-takes 10-25 minutes

53
Q

Slow Wave sleep/ Deep sleep

A
  • lasts 20 - 40 minutes
    -completely unconscious
    -CSF cleans brain debris
    -pay back most sleep debt
    -consists of delta waves
54
Q

REM Sleep

A

-paradoxical sleep
-awake desynchronized brain
-paralyzed body
-rapid eye movement

55
Q

Characteristics of sleep stages cycle

A

-90 minutes in length
-SWS longer at the beginning and shortens
-REM lengths later in the night
-uses stage 2 as bridge stage between the two

56
Q

Good nights sleep stage percentage in young adults

A

REM 25%
SWS 20%
stage 2 50%
stage 1 5%

57
Q

Percent of SWS in older adults

A

5%

58
Q

SWS changes after sleep deprivation

A

-time spent in SWS increases
-power of the Delta waves increases

59
Q

Impact of Naps on sleep

A

-increases sleep latency
-reduces SWS
-Reduces delta wave magnitude

60
Q

Main evidence that the brain favors SWS

A

In a regular nights sleep 19% is spent in SWS
A restricted nights sleep spends 44% in SWS

61
Q

Function of REM sleep

A

-alters memories so they are less emotionally destressing

62
Q

Features of REM sleep

A

-EEG is fast and low amplitude
-vivid and emotional dreams
-body is paralyzed so you don’t act out your dreams
-Things that disrupt REM increase amygdala activity and emotional distress

Health Psychology (8 decks)

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