Unit 3 Multiple Choice and Short Answer Flashcards
(148 cards)
general consequences of lack of sleep
- Lower motivation
- Impaired judgement
- Slower cognitive processing
- More errors/accidents, even risk of death
- Weight gain (cravings)
What is the longest a human has gone without sleep?
11 days (264 hours)
lack of sleep as a fatality
- Rats kept awake for 2 weeks died
- Fatal Familial Insomnia (FFI) - insomnia that worsens until death; fatal after 6-30 months without sleep
EEG waves of different sleep states
- Relaxed wakefulness - Alpha waves
- Stage 1 - Theta waves
- Stage 2 - Sleep spindles, K-complex
- Stages 3/4 - Delta waves
- REM sleep - fast, random, sawtooth waves; similar to relaxed wakefulness!
How long are sleep cycles?
~90 min
place cells in sleep and memory replay (Diekelmann & Born, 2010)
Place cells in the hippocampus respond when an animal is in a specific location. In this study, recordings from 5 different place cells in the hippocampus were taken while rat runs in a triangle maze.
We see the same pattern of place cell firing when mouse runs a maze and when the mouse sleeps, as if they are replaying the experience while sleeping.
place cells
cells in the hippocampus that respond when an animal is in a specific location; in this manner, the hippocampus maps our spatial environment
Study shows that place cells have same pattern of firing when rat runs a maze and sleeps, indicating memory replay while sleeping.
effect of sleep on implicit skill learning task (Stickgold et al., 2001)
Individuals were presented with either a letter T or L in the periphery, and were asked to identify the letter. This study revealed that overnight interval between training and testing (i.e., one night’s sleep) led to significant improvement on the implicit skill learning task, and this skill improvement remained for many days.
Also revealed that lots of slow wave sleep (SWS) at the beginning of the night = more learning, and lots of REM sleep at the end of the night = more learning. I.e., SWS at beginning of night and REM at end is most impactful for learning.
How does type of sleep and when it occurs affect learning?
Stickgold et al., 2001, study of sleep and implicit skill learning task found that learning is maximized when:
1. Lots of slow wave sleep (SWS) at beginning of night
2. Lots of REM at end of night
No learning improvements when the opposite was seen.
memory engram model of how memory is encoded during sleep (systems consolidation of memory)
During slow wave sleep (SWS), the hippocampus recruits areas of the cortex to help replay recently encoded memories for consolidation purposes. In this situation, there is a recently encoded hippocampal part of a representation AND a recently encoded neocortical part of a representation. Think of this as “training” the cortex to encode memory on its own. This is known as “systems consolidation.”
During REM sleep, however, after memories are fully consolidated, the hippocampus is no longer involved, and memories are just encoded by the cortex. There are new synaptic connections between nodes in the cortex, and connections within nodes are strengthened. Think of this as the cortex (now independent from hippocampus) driving other areas of the cortex to permanentize the memory engram.
How do sleep spindles correlate with learning in infants?(Klinzing, Niethard & Born, 2019)
Babies were trained on a language learning task in which they were shown objects, and a certain word or name was played to help the baby learn the name of the object.
Infants who took a nap before testing showed an N400 EEG component in response to words that were incorrectly paired with objects, while infants who did not take a nap did not exhibit this effect, showing that only infants who took a nap developed object category representation (i.e., learned).
The reliability of the N400 peak was correlated with the power of sleep spindles during the nap. I.e., learning correlates to sleep spindles during nap.
How do sleep needs change with age?
- Newborns - 12-18hr sleep needs
- Infants - 14-15hr sleep needs
- Toddlers - 12-14hr sleep needs
- Preschoolers - 11-13hr sleep needs
- School-age children - 10-11hr sleep needs
- Teens - 8.5-9.25hr sleep needs
- Adults - 7-9hr sleep needs
Distribution of this sleep changes over development as well (e.g., napping)
sleep phase delay
12-21 year olds (adolescents) have a sleep phase delay, meaning they go to bed and wake up later (1-3h delay) than any other age group; this is a natural, biological phenomenon that is also visible in other mammalian species and is observed around the time of puberty
suprachiasmatic nucleus (SCN)
the SCN contains the “circadian pacemaker,” regulating the timing and consolidation of the sleep-wake cycle; the SCN is largely dictated by signaling from both light-entrainable oscillators in the retina, which provide light information, and food-entrainable oscillators in the gastrointestinal system, which provide information for when you should eat/sleep based on when you sleep/eat
light-entrainable oscillators
circadian clocks located in the retina that provide light information to the suprachiasmatic nucleus (SCN), helping to regulate the sleep-wake cycle
food-entrainable oscillators
circadian clocks located in the gastrointestinal system that indirectly provide information about food consumption to the suprachiasmatic nucleus (SCN), helping to regulate when you should eat/sleep based on when you sleep/eat
How does when we go to sleep change with age?
We go to sleep earlier when we are young, but ALL teenagers (whether night owls or not) exhibit sleep phase delay and go to bed later than the rest of the population. This sleep phase delay fades as we continue to age into the mid-late 20s and normalizes.
Also note that males tend to go to bed later than females.
How does when we go to sleep differ between males and females?
Males tend to go to sleep later than females from ages 10-40, but sleep times equalize from 40 onward
What is the effect of later school start times (i.e., more sleep) on academic achievement, daytime tiredness, behavioral persistence, and attitude? (Perkinson-Gloor et al., 2013)
A study in Switzerland found that school that started later (meaning 1+ extra hour of sleep) showed improved academic metrics in Math and German as well as improvements to daytime tiredness, behavioral persistence, and positive attitudes toward life.
In this manner, total sleep duration is a predictor of daytime tiredness (negative correlation), and daytime tiredness shows negative correlation with behavioral persistence, which has positive correlation to academic achievement and positive outlook on life.
How does lack of sleep affect driving?
Lack of sleep is heavily correlated with impaired driving skills and fatigue-related crashes…
1. Teen drivers who sleep less than 8 hours are 1/3 more likely to crash than those who sleep 8 or more hours
2. Lack of sleep reduces ability to process info, sustain attention, have accurate motor control, and react normally, all of which are crucial driving skills
3. Being awake for 18 hours is similar to BAC of 0.08, which is legally drunk
Who causes the majority of fatigue-related crashes?
Majority of fatigue-related crashes are caused by drivers under 25; this may be an indictment of school start times + sleep phase delay in adolescents
What is the prevalance of drowsy driving?
- At least 5% of adults admit to falling asleep at the wheel
- In 2017, 91,000 police-reported crashes involved drosy drivers
- In 2019, an estimated 697 fatal crashes involved drowsy driving
What is the impact of later school start times on car accidents? (Vorona et al., 2011)
Study comparing two high schools found that the school with the later start time resulted in fewer crashes among teen drivers both before school and after school compared to the school with the earlier start time. I.e., more sleep = less teen accidents
How prevalent are recommendations for later school start times?
As supported by a plethora of research…
1. Many prominent organizations such as The American Academy of Pediatrics and the CDC recommend that start times for middle and high school should be moved back
2. School districts worldwide are moving start times back to 8:30 or later