sleep and dreams: factors affecting sleep

Question 1

what factors affect sleep

Answer 1

environmental factors, chemical factors

Question 2

environmental factors

Answer 2

light and noise

Question 3

chemical factors

Answer 3

alcohol, caffeine, and medication

Question 4

consequences of inadequate sleep

Answer 4

reduction in cognitive function and vigilance, response time to stimuli slows

Question 5

blue light

Answer 5

the worst wavelength for disturbing our sleep pattern, it drastically disrupts the production of melatonin

Question 6

evidence for blue light

Answer 6

tahkamo et al (2019) conducted a systematic review and found that exposure to blue light at night inhibits melatonin production and affects the quantity and quality of sleep

Question 7

improving sleep for blue light

Answer 7

studies show that when people wear tinted glasses that neutralise blue light their sleep quality is improved

Question 8

jet lag

Answer 8

jet lag occurs as the body clock can’t instantaneously shift to the new destination time so the first few days after the flight the body clock gradually adapts

Question 9

stimulants

Answer 9

substances that have an effect on the central nervous system and body leading to increased alertness and difficulty sleeping as they produce dopamine in the brain

Question 10

caffeine

Answer 10

a stimulant that blocks adenosine in the brain reducing the need for sleep

Question 11

evidence of caffeine

Answer 11

drake et al (2013) assessed the impact of caffeine on sleep at different times suggesting that even consumed up to 6 hours before it is still disruptive

Question 12

depressants

Answer 12

depressants slow the central nervous system and brain activity and affect the neurotransmitter GABA leading to drowsiness

Question 13

examples of depressants

Answer 13

alcohol, sleeping pills, and opioids

Question 14

prescription drugs

Answer 14

they often have unwanted side effects affecting sleep, anti-depressants often cause drowsiness or insomnia

Question 15

alcohol

Answer 15

alcohol is a depressant that makes us drowsy however it affects later parts of the sleep cycle disrupting the balance of REM and NREM as it locks the body in SWS stages 1 and 2

Question 16

why do people wake feeling rough after excessive alcohol

Answer 16

stage 4 is where the vital functions of sleep occur and they don’t get enough of this stage

Question 17

noise

Answer 17

in the light stages noise will easily waken us up but it is much less likely in deep stages

Question 18

emotionally charged noise

Answer 18

evidence shows that when a sound is “emotionally charged” it is more likely to affect you while sleeping e.g. screaming is more likely to wake you than other loud noises of a similar volume

Question 19

anxiety

Answer 19

a leading cause of insomnia and makes it difficult to sleep, causes include relationship problems, money worries, study concerns

Question 20

sleep hygiene

Answer 20

temperature, darkness, quietness, and comfortability