Unit 4 AOS1 Sleep

Question 1

What is a psychological construct?

Answer 1

an agreed upon description and understanding of psychological phenomena that cannot be overtly (directly) measured or observed.

Question 2

What is consciousness?

Answer 2

the level of awareness an individual has of their thoughts, feelings, perceptions and existence

Question 3

What is normal waking consciousness? (NWC)

Answer 3

a state of consciousness in which an individual is awake and aware.

Question 4

What is an altered state of consciousness? (ASC)

Answer 4

state of consciousness that is distinctly different from normal waking consciousness in terms of quality of experience and levels of awareness
* it can be induced or naturally occuring

Question 5

What are the key aspects of sleep?

Answer 5

• a regular and naturally occurring altered state of consciousness
• a loss of awareness with internal and external stimuli
• a Psychological construct – can not be overtly/directly measured - but we all have an understanding that it exists.

Question 6

What are the key characteristics of REM Sleep?

Answer 6

• REM (rapid eye movement)
• highly active brain
• paralysis: low levels of movement
• vivid dreaming and recall
• time spent in REM increases throughout the night
• important for brain + cognitive development
• brain wave pattern: BETA (high frequency, low amplitude)

Question 7

What are the key characteristics of NREM Sleep?

Answer 7

• NREM (non repaid eye movement)
• less active brain
• movement is possible
• non vivid, non recall dreams
• time spent in NREM decreases throughout the night
• subdivided into 3 groups
• important for physiological rest + development

Question 8

What are the key characteristics of NREM 1?

Answer 8

• light sleep –> easily woken
• in a hypnogogic state (hypnic jerks)
• loss of awareness
• brain wave pattern: ALPHA (high frequency, low amplitude)

Question 9

What are the key characteristics of NREM 2?

Answer 9

• light but deeper sleep than NREM 1
• majority of the sleep episode is spent here in NREM2
• brain wave pattern: ALPHA/THETA (high frequency, low amplitude) (medium frequency, medium high amplitude)

Question 10

What are the key characteristics of NREM 3?

Answer 10

• deep sleep
• not easily woken
• sleep walking + sleep talking
• brain wave pattern: DELTA (low frequency, high amplitude)

Question 11

Sleep Episode vs Sleep Cycle

Answer 11

Sleep episode: The full duration of time spent asleep (usually 8-9 hours)
Sleep Cycle: An approximately 90-minute-period that repeats during a sleep episode in which an individual progresses through stages of REM and NREM sleep

Question 12

What is an Electroencephalograph (EEG)?

Answer 12

a device that:
Detects, amplifies, and records the electrical activity of the brain in the form of brain waves. (DARE)
- provides quantitative, objective data about the electrical impulses that neurons use to comminucate in the from of brain waves

Question 13

What is an Electromyograph (EMG)?

Answer 13

…is a device that detects, amplifies, and records the electrical activity of the body’s muscles. (DARE)

-Electrodes are attached to muscle mass (often under the chin) to record the electrical activity/tension of the body’s muscles.
-REM = low EMg recordings (body is paralysed)
-NREM = medium EMG recordings (some physiological activity)

• provides quantitaive, objective data

Question 14

What is an Electro-oculograph (EOG)?

Answer 14

…is a device that detects, amplifies, and records the electrical activity of the muscles responsible for eye movement. (DARE)

• Electrodes are attached to the skin AROUND the eyes
  -REM = high EOG recordings (dreaming, rapid EYE movement)
  -NREM = low EOG recordings (‘non’ REM)
• provides quantitaive, objective data

Question 15

What are Sleep Diaries?

Answer 15

…self-reported descriptions about a person’s experience of sleep recorded over a period time (a few weeks). Provides ‘rich’ data.
- subjective date (qualitative + quantitative)
eg. the duration of sleep (quantitative)
the quality of sleep (qualitative)

Question 16

What is Video Monitoring?

Answer 16

…involves the use of a video camera and audio technologies to record an individual’s behaviour and vocal noises as they sleep.
- it tracks sleep and waking periods
- monitors unusual behaviours that may indicate a sleeping disorder
- Interpretation of video-monitoring is subjective (provides quantitative and qualitative data)
eg vocal noises (qualitative)
+ sleep and waking periods (quantitative)

Question 17

What is the Circadian Rhythm?

Answer 17

…the 24-hour cycle that includes physiological and behavioural rhythms like sleeping
- biological and behavioural changes
- are controlled by our ‘Body Clock’ which regulates cycles of alertness and sleepiness by responding to light changes in our the environment.
*Sleep-Wake Cycle

Question 18

What are Ultradian Rhythms?

Answer 18

…biological rhythms with a shorter period and higher frequency than circadian rhythms
- are biological and
behavioural changes that occur in a cycle that lasts
less than 24 hours.
- under 24 hours
* Sleep Cycle
eg. pulse, HR, blinking, appetite, sleep

Question 19

What is the Suprachiasmatic Nucleus (SCN) and what role does it play?

Answer 19

…an area of the hypothalamus that is responsible for regulating an individual’s sleep-wake patterns.
- located above the optic chiasm (the intersection of the optic nerve fibres between each eye).
1) SCN recieves external (light from the environment) or internal cues
2) sends info to the Pineal Gland to release melatonin (at night)
or
sends info the Pineal Gland release less melatonin (at day) and signals to the Adrenal Glands to release cortisol
3) promotes wakefulness or sleepiness

Question 20

Why does sleep change across the lifespan?

Answer 20

An individual’s sleep requirements change because their physical and cognitive needs change over time.
- REM sleep is important for the brain and cognitive development. That’s why babies spend 50% sleep in REM- brains are rapidly developing
- NREM sleep is important for physiological rest and development.
*Amount of time spent in REM DECREASES across the life span
* Amount of time spent in NREM INCREASES throughout the lifespan

Question 21

Sleep in Newborns and Infants

Answer 21

Hours of Sleep: 16 (n) 14 (i)
REM: 50% (n) 40% (i)
NREM: 50% (n) 60% (i)
*more NREM 3 than any other age range
*onset of sleep varies
*REM is high because their brains are developing

Question 22

Sleep in Children

Answer 22

Hours of Sleep: 10
REM: 20%
NREM: 80%
*later onset of sleep than infants

Question 23

Sleep in Adoloscents

Answer 23

Hours of Sleep: 9
REM: 20%
NREM: 80%
*sleep-wake shift by 2 hours

Question 24

Sleep in Adults

Answer 24

Hours of Sleep: 8
REM: 20%
NREM: 80%
*sleep onsent returns to normal
*REM starts to decrease

Question 25

Sleep in Elderly

Answer 25

Hours of Sleep: 6 REM: 20% NREM: 80% *little is any NREM stage 3 *REM continues to decrease *wake often

Question 26

What is Sleep Deprivation?

Answer 26

...Inadequate quantity and/or quality of sleep - Both Quantity and/or Quality relates to Sleep Deprivation. - Full sleep deprivation: NO sleep within a 24-hour-period. - Partial sleep deprivation: some sleep within a 24-hour-period, but the sleep duration (quantity) is too short, or the quality of sleep is poor.

Question 27

What are the Affective Effects of Sleep Deprivation?

Answer 27

...Changes in emotions and emotional responses that arise from sleep deprivation - poor emotional regulation = amplified emotional responses - irritability and moodiness - reduced ability to cope with stress - difficulty judging other people’s emotions, reduced empathy

Question 28

What are the Behavioural Effects of Sleep Deprivation?

Answer 28

...Observable changes in actions and the ability to control actions that arise from sleep deprivation. - excessive sleepiness during the day , fatigue - reduced efficiency - reduced motor control - involuntary lapses into microsleeps - diminished social functioning - slowed reaction time

Question 29

What are the Cognitive Effects of Sleep Deprivation?

Answer 29

...Changes in mental processes that arise from sleep deprivation. - reduced concentration - impairment of short-term memory + reduced retention of information - impaired decision-making processes and problem-solving abilities - impaired visual and spatial ability.

Question 30

What are Circadian Rhythm Sleep Disorders?

Answer 30

are sleep disorders that interfere with the typical regulation of the circadian rhythm of sleep, leading to a change in the sleep-wake cycle.

Question 31

What is Delayed Sleep Phase Disorder?

Answer 31

...a type of circadian rhythm sleep disorder in which sleep and waking occur later than usual. - A delay of Sleep onset by 2-3 hours in the evening. - A delay of Waking by 2-3 hours in the morning. - external cues appropriate - internal cues delayed (neural signals from SCN to PG to release melatonin delayed + messages to AG to release cortisol delayed) *BLT in morning at good waking time = earlier melatonin

Question 32

What is Advanced Sleep Phase Disorder?

Answer 32

...a type of circadian rhythm sleep disorder in which sleep and waking occur earlier than usual - An advance of Sleep onset by 2-3 hours in the evening. -An advance of Waking by 2-3 hours in the morning. - external cues appropriate - internal cues advanced (neural signals from SCN to PG to release melatonin are advanced + messages to AG to release cortisol advanced) *BLT in evening when sleepy = melatonin later + cortisol later

Question 33

What is Shift Work?

Answer 33

...an occupation that involves working at unusual hours, such as working overnight leading to a disruption of the normal sleep-wake cycle. -Impacts the Circadian Rhythm of the Sleep-Wake Cycle - can cause circadian rhythm sleep disorders *cause by inapparopriate external cues (light) *BLT before shift = sleepiness later

Question 34

What is Bright Light Therapy?

Answer 34

...Bright light therapy is a method used to adjust a person’s circadian rhythm through exposure to a high-intensity light source. 1) bright light in the morning 2) SCN external cue 3) PG inhibit melatonin release 4) Cortisol from AG 5) promotes wakefulness = shift in SW cycle + earlier release of melatonin at night-time BLT patterns: Timing of Sessions: 15 minutes up to two hours Number of Sessions per day: 1-2 sessions on consecutive days Duration of Therapy: usually 2-3 weeks

Question 35

What is Sleep Hygiene?

Answer 35

...positive and beneficial practices and habits that improve the quality and quantity of sleep *Sleep hygiene can influence mental health as people who experience regular quality and quality of sleep have reduced mental health problems and improved mental wellbeing. (and vv)

Question 36

What are the positive sleep hygiene habits?

Answer 36

Time: sleeping and waking at a time that enables an adequate amount of sleep, and sleeping and waking at a consistent time each day. Sound: sleeping in a fairly quiet space. Light: sleeping in a dark space and reducing bright light exposure close to sleeping time. Comfort: sleeping in a comfortable space. Technology/devices: avoiding bright screen use close to sleeping time. Positive association with bed: avoiding doing activities other than sleeping in bed (like studying or watching TV). Food and drink consumption: avoiding large meals, caffeine, and alcohol before sleeping time. Exercise: engaging in exercise early in the day and avoiding exercise close to sleeping time.

Question 37

What are Zeitgebers?

Answer 37

...external cues from the environment that influence the circadian rhythm

Question 38

Daylight as a Zeitgeber

Answer 38

Daylight, natural blue light, regulates the Slee Wake cycle by signalling to the SCN to cease melatonin production and promote wakefulness. - artificial blue light can also act as an external cue - exposre to either at night can reduce sleepiness

Question 39

Temperature as a Zeitgeber

Answer 39

...the degree of external heat in the environment that can influence the quality and quantity of sleep - extremes of heat (too hold too cold) are not helpful in promoting good quality + quantity of sleep *ambient room temp. is the best (18-19 degrees celcius)

Question 40

Eating and Drinking Patterns as a Zeitgeber

Answer 40

- caffine: stimulates the NS and blocks sleep promoting neurotransmitters -alcohol: a depressant and can induce sleep bu timpairs its qualit - spicy food: increase body temp - high sugar/fat: disrupt sleep bc of high energy needs of the digestive system *when we eat matters (DS stimulation) *how much (bed on empty stomach or full stomach is bad)