sleep Flashcards
1
Q
A
2
Q
What is the ‘Evolutionary’ purpose of sleep?
A
- Early humans used daytime to eat, drink, and reproduce due to greater risk of injury of predators in night, therefore threat to survival
- Sleeping at night allowed for energy to be conserved
3
Q
What is the ‘Restorative’ purpose of sleep?
A
- Homeostasis of the body is disrupted when humans are awake and sleep acts to restore it
- Sleeping allows energy levels that decline during wakefulness to be restored
4
Q
Define ‘Sleep-wake cycle’
A
The recurring pattern of wakefulness and sleep that individuals undergo on a daily basis
5
Q
How is the sleep-wake cycle measured?
A
By recording times of regular events like when we eat and go to sleep
6
Q
How is the sleep-wake cycle regulated?
A
By the circadian rhythm (24 hour clock), body temperature, metabolic rate, and release of hormones including melatonin
7
Q
Define ‘Circadian rhythm’
A
The bodily cycle that last around 24 hours and controls the nocturnal release of hormones including melatonin
8
Q
Explain the stages of NREM and REM sleep
A
- One night sleep consists of 4-6 sleep cycles
- Approx. 90 mins each cycle
- Consists of 3 NREM, 1 REM
9
Q
What are the characteristics of Stage NREM 1?
A
- Sleep state: transitional period between wakefulness and sleep
- Heart rate: decreased heart rate
- Eye movement: eye slow rolling movement, stop once they fall asleep
- Muscle tension: muscles relax
10
Q
What is the length of Stage NREM 1?
A
1-7 minutes
If interrupted, quick transition into NREM 2
11
Q
What are the characteristics of Stage NREM 2?
A
- Sleep state: light NREM sleep
- Heart rate: starts to slow
- Eye movement: stops
- Muscle tension: relaxed, occasional muscle twitches
12
Q
What is the length of Stage NREM 2?
A
10-25 minutes
First occurrence lasts 10-25, then increases with each repetition
13
Q
What are the characteristics of Stage NREM 3?
A
- Sleep state: deep NREM sleep
- Heart rate: continues decreasing
- Eye movement: minimal
- Muscle tension: at most relaxed
14
Q
What is the length of Stage NREM 3?
A
20-40 minutes
First few occurrences lasts 10-25, then reduces later on
15
Q
What are the characteristics of Stage REM?
A
- Sleep state: dreams occur
- Heart rate: increases, yet varies depending on dream content
- Eye movement: rapid, visual info not transmitted to brain
- Muscle tension: atonia, temporarily paralyses except for eye muscles and breathing muscles
16
Q
What is the length of Stage REM?
A
10-60 minutes
Increases in duration over night ranging from few minutes to 1 hour.
17
Q
Define ‘Sleep deprivation’
A
The condition of not getting sufficient sleep
18
Q
What is the ‘Shift work’ cause of sleep deprivation?
A
- Sleep-wake cycle is altered and consequently reduces quality and amount of sleep
- Exposure to light at night and dark during day affects circadian rhythm
- Hormones such as melatonin regulate sleep wake cycle so people sleep at night and are awake during day
19
Q
What is the ‘Drugs’ cause of sleep deprivation?
A
- Impacts on sleep stage progression such as reduced length of NREM or REM
- Caffeine is a stimulant drug, increasing activity of CNS
- Alcohol is a depressant, can disrupt sleep when wears off and causes people to wake up. Also causes throat muscles to relax and breathing restricted
20
Q
What is the ‘Sleep environment’ cause of sleep deprivation?
A
- Brightly lit environments at night time may reduce melatonin levels, disrupting sleep-wake cycles
- Environmental noise can cause people to wake up and decrease intensity of sleep
21
Q
What is the ‘Stressors’ cause of sleep deprivation?
A
- Stressors make it difficult to fall asleep and stay asleep due to feelings of anxiety
- Also impact sleep routines and result in less sleep overall
22
Q
Define ‘Sleep latency’
A
The time it takes to fall asleep
23
Q
Define ‘Partial (acute) sleep deprivation’
A
The severe reduction or complete lack of sleep over a short period of time
24
Q
What is the cause of partial sleep deprivation?
A
Short term lack of sleep over 24-hour period, e.g. illness, jet lag
25
How can partial sleep deprivation be reversed?
By getting adequate sleep
26
What are the four effects of partial sleep deprivation?
- Attention: lapse in attention increased
- Mood: decreased, irritability
- Reflex speed: increased reaction times, taking longer to react to stimuli
- Vision: blurry, eye spasms, increased sensitivity to light
27
Define 'Chronic sleep deprivation'
The persistent reduction of sleep over a long period of time
28
What is the cause of chronic sleep deprivation?
Getting inadequate sleep for over a few weeks, even years, e.g. insomnia disorder, long work hours
29
What is the consequence of chronic sleep deprivation?
More detrimental to health than partial, outcomes are more difficult to reverse
30
What are the four effects of chronic sleep deprivation?
- Heart disease: increased blood pressure, cholesterol levels, may lead to heart disease
- Obesity: increased intake of high energy foods
- Insomnia: difficulty falling and staying asleep (low sleep latency)
- Anxiety: emotional regulation affected, exacerbates symptoms of anxiety
31
Define 'Sleep hygiene'
The behaviour and sleep environment that result in healthy sleep
32
Explain the technique to improve sleep hygiene 'Management of electronic devices'
- Recommendations to stop looking at least one hour before sleep
- Blue light emitted from devices inhibits melatonin production, disrupting circadian rhythm, making difficulties falling asleep
- Brain is stimulated so increased cognitive alertness and arousal increases sleep latency, may reduce sleep duration and quality
33
Explain the technique to improve sleep hygiene 'Consistent sleep patterns'
- Consistent sleep patterns aids regulation of circadian rhythm
- Increases amount and duration of sleep
- Helps prevent sleep deprivation
34
Explain the technique to improve sleep hygiene 'Creating of a healthy sleep environment'
- Uncomfortable sleeping space can affect circadian rhythms
- Creating a cognitive link between bed and sleep is made by only using bed for sleep and intimacy
35
What is the aim of 'Study: Effect of restricting bedtime mobile phone use on sleep, arousal, mood and working memory (He et al, 2020)' ?
To determine how limiting the use of mobile phones before bedtime affects mood, working memory, pre-sleep arousal, sleep quality, and sleep habits
36
What are the participants of 'Study: Effect of restricting bedtime mobile phone use on sleep, arousal, mood and working memory (He et al, 2020)' ?
38 university students who had the habit of using their mobile phone before bed as well as experiencing poor sleep quality
37
What is the PANAS (Positive and Negative Affect Schedule) part of materials of 'Study: Effect of restricting bedtime mobile phone use on sleep, arousal, mood and working memory (He et al, 2020)' ?
Self report measure consisting of 20 statements each requiring the completion of a 5-point Likert sale
Positive and negative emotions over the past week are assessed
38
What is the n-back task part of materials of 'Study: Effect of restricting bedtime mobile phone use on sleep, arousal, mood and working memory (He et al, 2020)' ?
Working memory tested using computer program, participants presented with series of numbers, required to respond when:
- specified number presented
- two identical numbers presented one after the other
- a number is identical to the one appearing two numbers prior.
39
What is the PSAS (Pre-asleep arousal scale) part of the materials of 'Study: Effect of restricting bedtime mobile phone use on sleep, arousal, mood and working memory (He et al, 2020)' ?
Self report measure, 5 point Likert scale, 16 statements pertaining cognitive (thoughts) and somatic (physiological symptoms) arousal experienced when trying to fall asleep
Cognitive arousal things like worrying about falling asleep
Somatic arousal things like increased heart rate
40
What is the PSQI (Pittsburgh Sleep Quality Index) part of the materials of 'Study: Effect of restricting bedtime mobile phone use on sleep, arousal, mood and working memory (He et al, 2020)' ?
Self report measure, 19 items assessing sleep quality and disturbances over past month
High score out of 21 indicates poor sleep quality, score above 5 indicates sleep disturbances
41
What is the online sleep diary part of the materials of 'Study: Effect of restricting bedtime mobile phone use on sleep, arousal, mood and working memory (He et al, 2020)' ?
Daily record including bedtime, time taken to fall asleep, wake time, time arisen from bed, sleep duration, length of time mobile phone was used during day, and length of time mobile phone was used between 9pm and sleep time.
42
Explain the design of 'Study: Effect of restricting bedtime mobile phone use on sleep, arousal, mood and working memory (He et al, 2020)' ?
IV: use of mobile phones during bedtime vs no usage for 30 mins prior
DV: mood, working memory, pre-sleep arousal, sleep quality, sleep habits (measured from 5 materials)
43
Explain the procedure of 'Study: Effect of restricting bedtime mobile phone use on sleep, arousal, mood and working memory (He et al, 2020)' ?
- Researchers got ethics approval
- Participants gave written consent
- Completed all 5 tasks for a week
- Randomly assigned to E and C groups with 19 participants in each
- Next 4 weeks, E group abstained from using phone 30 mins prior sleep, C group continued usage
- After 4 weeks, tests were completed again and compared
44
What were key findings of 'Study: Effect of restricting bedtime mobile phone use on sleep, arousal, mood and working memory (He et al, 2020)' ?
- E group not using phone 30 mins prior, shown to take less time to fall asleep, stayed asleep longer, improved sleep quality, reduced pre-sleep arousal, improved positive affect, reduced negative affect, improvement in working memory
45
What are the statistical results of 'Study: Effect of restricting bedtime mobile phone use on sleep, arousal, mood and working memory (He et al, 2020)' ?
- E group's sleep quality reduced from 10.5 pre test to 5.63 post test using PSQI
- C group's sleep quality stayed roughly the same at 9.63 pre test, and 8.58 post test
46
What is the contribution of 'Study: Effect of restricting bedtime mobile phone use on sleep, arousal, mood and working memory (He et al, 2020)' ?
- Relatively recent study, utilising well established measures, therefore able to be replicated by other researchers. Replication leads to ability to assess for reliability
47
What are the two limitations of 'Study: Effect of restricting bedtime mobile phone use on sleep, arousal, mood and working memory (He et al, 2020)' ?
- Sample size small, limiting ability to generalise results to population sample was taken
- Measures except for n-back gathered subjective data as they included self-report measures and diary entries, therefore can vary due to age, gender, etc. MORE LIKELY TO BE BIASED.
