Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

Psychology ATAR > SLEEP > Flashcards

SLEEP Flashcards

1
Q

what does sleep act to do for individuals?

A

acts to restore homeostasis , allowing energy levels to be restored

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

what is the sleep-wake cycle and what is it regulated by?

A

recurring pattern of wakefulness and sleep that individuals undergo on a daily basis

regulated by the circadian rhythm

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

define what is meant by the Circadian Rhythm

A

the bodily cycle that lasts around 24hours and controls the nocturnal release of hormones including melatonin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

define the role of melatonin

A

hormone regulating the sleep-wake cycle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

how many cycles does the body undergo during sleep each night and how long do they usually last?
can this be altered?

A

4/6 cycles
lasting 90 minutes
yes, altered in length throughout the night

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

what is the sleep wake cycle made up of?

A

4 distinct stages
3x Non-REM stages
1x REM stage

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

what does NREM and REM stand for?

A

Non-RAPID EYE MOVEMENT
RAPID EYE MOVEMENT

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

what are the 4 characteristics is each stage?

A

sleep state
heart rate
eye movement
muscle tension

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

what are the 4 characteristics of NREM 1

A

S - transitional period from wakefulness to sleep
H - Decreased Heart Rate
E - eyes slow rolling movement
M - muscles relax

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

what is the time frame of NREM 1 stage?

A

1-7 minutes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

what are the characteristics of NREM 2 stage?

A

S - light non-REM sleep
H - Heart rate slows down
E - eye movement stops
M - muscles continue to relax and can twitch

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

how long does NREM 2 stage last?

A

10-25 minutes
increases in repetition of stage

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

what are the characteristics of NREM 3 stage?

A

S - DEEP non-REM sleep
H - HR continues to decrease
E - minimal eye movement
M - muscles are at most relaxed

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

how long does the NREM 2 stage last?

A

20-40 minutes
decreases in length after first few cycles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

what are the characteristics of REM stage ?

A

S - dreams occur
H - HR increases to match rate when awake, varies depending on dream content
E - Rapid eye movement , visual info not transmitted to brain
M - muscles paralysed temporarily

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

define sleep deprivation

A

the condition of not getting enough sleep

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

what are the 4 causes of sleep deprivation

A
  1. Shift work
  2. Drugs
  3. Sleep environment
  4. Stressors
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

what are the effects of shift work on sleep deprivation (3)

A
  1. alters sleep-wake cycle, reducing quality of sleep
  2. altering melatonin secretion
  3. trouble sleeping during the day due to exposure to light at night and dark during day - effecting circadian rhythm
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

what are the effects of drugs on sleep deprivation? (3)

A
  1. particular drugs impact sleep stage progression
  2. stimulant drugs increase activity of Central nervous System
  3. alcohol is a depressant - causing people to wake up when it wears off
20
Q

what are the effects of the sleep environment on sleep deprivation? (3)

A
  1. brightly lit environments reduce melatonin secretion
  2. environmental noise
  3. uncomfortable sleep environment
21
Q

what are the effects of stressors on sleep deprivation?

A
  1. marital or family stressors
  2. problems at work and school
  3. financial
  4. major illness
    FEELINGS OF ANXIETY
    AFFECTING SLEEP ROUTINES
22
Q

define partial (acute) sleep deprivation

A

the severe reduction or complete lack of sleep over a short period of time

23
Q

what is the general limit for partial (acute) sleep deprivation

A

less than 5 hours of sleep within a 24 hour period over a few consecutive nights

24
Q

what are 2 psychological effects of Partial/Acute sleep deprivation?

A

Attention - lapses in attention increases when sleep deprived

Mood - Decreases mood and causes irritability in individuals when sleep deprived

25
what are 2 physiological effects of partial/acute sleep deprivation?
Reflex Speed - reaction times become higher, longer to react to stimuli Vision - becomes blurry, eye twitches occur, eyes more sensitive to light
26
define chronic sleep deprivation
the persistent reduction of sleep over a long period of time
27
what is the time period associated with chronic sleep deprivation?
inadequate sleep for more than a few weeks at a time, lasting for years
28
what are 2 physiological effects of Chronic Sleep Deprivation
Heart disease - increased blood pressure and high cholesterol levels lead to heart disease Obesity - leads to individuals increasing their intake of high energy foods as well as overall amount of food they eat for energy
29
what are 2 psychological effects of Chronic Sleep Deprivation?
Insomnia - sleep disorder characterised by difficulty falling asleep or staying asleep Anxiety - emotional regulations negatively effected by CSD - exacerbating symptoms of anxiety
30
define sleep hygiene
the behaviour and sleep environment that results in healthy sleep
31
what are 3 techniques that improve sleep hygiene
1. management of electronic devices 2. consistent sleep patterns 3. creation of a healthy sleep environment
32
what is the effect of devices of sleep? what is the recommended time devices are used before sleep? (3)
recommended to stop looking at devices an hour before sleep emit blue light, which inhibits melatonin production, disrupting circadian rhythm also, brain is stimulated (heightened arousal and cognitive alertness) increasing sleep latency and duration
33
what is the purpose of consistent sleep patterns? how can one regulate sleep patterns (3)
aids and regulates the circadian rhythm (internal body clock) setting bedtime, allowing for recommended amount of sleep according to age prevents sleep deprivation
34
what is the purpose of a healthy sleep environment (3)
circadian rhythm can change due to an uncomfortable sleep space recommended bedroom kept free from distractions bed should only be used for sleep and intimacy to create cognitive link
35
who conducted the study of the effects of restricting bedtime mobile phone use of sleep, arousal, mood and working memory?
HE ET AL , 2020
36
what was the aim of He Et Al’s study? (5)
to determine how limiting the use of mobile phones before bedtime affects mood, working memory, pre-sleep arousal, sleep quality and sleep habits
37
what materials did He Et Al use? (5)
1. PANSAS 2. N-back 3. PSAS 4. PSQI 5. Online sleep diary
38
what is PANSAS? what is it used for
positive and negative affect schedule self report measure - positive and negative emotions
39
what is n-back? what was it used for ?
working memory test on computer program respondents required to respond to specified numbers - memory test
40
what is PSAS? what is it used for?
Pre-Sleep Arousal Scale Likert scale - 16 statements that pertain to cognitive and somatic arousal experinced when trying to fall asleep Cognitive - thoughts ex. worries Somatic - physiological symptoms ex. increased HR
41
what is PSQI? what is it used for ?
Pittsburg Sleep Quality Index self report measure - 19 items assesssing sleep quality and disturbances over past month score - indicating sleep quality
42
what is the online sleep diary used for?
recording bedtime, time taken to fall asleep, wake time, time arise from bed and sleep duration time on technology before bed
43
what did He Et Al find? (7)
participants who used their phones 30 mins before bed took less time to fall asleep, stayed asleep longer, improved quality of sleep, reduced pre-sleep arousal, improved positive affect, reduced negative effects and improved working memory
44
how many uni students did He et Al use?
38 students who used mobile phone before bed and had poor sleep quality
45
what were 2 limitations of He et Al’s study?
1. small sample size limiting generalisability to population sample was taken from 2. all measures, except n-back were self report measures - likely to be bias and exaggerated

Psychology ATAR (7 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions