U4AOS1

    Cards (42)

    • psychological construct

      an agreed upon description and understanding of psychological phenomena that cannot be overly measured or observed
    • sleep
      • a reversible behavioural state of perceptual disengagement from the environment
      • a regularly occurring altered state of consciousness
      • partial or social suspension of conscious awareness
    • sleep episode
      the full duration of time spent asleep (typical person will experience around 6 cycles throughout their sleep episode)
    • sleep cycle
      a 90 minute period where an individual progresses through stages of REM & NREM 1-3 sleep
    • REM sleep
      • more active brain
      • less active body
      • more vivid dreams
      • 25-30% of cycle
      • EEG shows high frequency and low amplitude patterns
    • NREM sleep
      • less active brain
      • more body movement
      • 3 stages
      • less vivid dreams
      • 75-80% of sleep cycles
      • EEG shows high amplitude and slow frequency patterns
    • EEG
      • measures brain waves
      • frequency = the number of brain waves that occur per second
      • amplitude = measures the intensity and height of the brain waves
    • EMG
      • measures muscle activity and tone
      • attaches to skin around specific muscles (legs, arms, torso, etc)
    • EOG
      • measures muscles surrounding the eyes
      • changes in rapid eye movements over the different stages of sleep
    • sleep diary
      • subjective self-report tool that collects quantitative and qualitative data used by a person to track their own sleep-wake patterns
      • examples include
      • time trying to fall asleep
      • number, time and length of awakenings during sleep
      • time of waking up
      • how well rested they feel
      • how sleepy they feel during the day
      • activities during the day that may impact on sleep (eg. coffees consumed, naps taken, etc)
    • video monitoring
      • a sleep study tool used to collect qualitative visual and audio information about a person’s sleep
      • measures externally observable physiological changes throughout sleep episode
      • examples include
      • changes in posture / sleep position
      • amount of tossing and turning
      • sleep-related breathing problems
      • behaviours associated with sleep-walking
    • circadian rhythm
      • changes in bodily functions that occur as part of a cycle with duration of 24hrs
      • controlled by SCN
    • SCN
      • master biological clock located in hypothalamus
      • regulates sleep-wake cycle
      • receives info about incoming light, and sends neural messages to nearby pineal glands to secrete melatonin
    • melatonin
      • a hormone that makes us sleepy / drowsy
      • produced by the pineal gland with the signal of SCN
      • production depends on light detected, so it can regulate our sleep-wake cycle
    • ultradian rhythm
      • cycle inside the cycle
      • changes in bodily functions or activities that occur as part of a cycle shorter than 24hrs
      • eg. heartbeat, hunger, respiration, etc
    • circadian vs ultradian rhythms

      ultradian = recurrent period / cycle repeated throughout 24hr day (eg. hungry multiple times a day), circadian = completes one cycle daily (eg. ideally should be sleep)
    • infants demands for sleep (0-2 months)
      • sleep required = 16hrs
      • REM = 50%, NREM = 50%
      • sleep onset can occur at any time
      • irregular duration
      • more than half of their sleep = REM
      • 2-3 months = circadian rhythm comes into play
      • 12 months = 14-15hrs per day (longest episode at night)
    • childrens demands for sleep (2 months - 5 years)
      • sleep required = 10-11 hrs
      • REM = 10-25%, NREM = 75-80%
      • total sleep time decreases to 11hrs after 2 weeks
      • proportion of REM decreases, NREM increases
    • adolescents demands for sleep (11-20yrs)
      • sleep required = 9hrs
      • REM = 20%, NREM = 80%
      • total sleep time & REM sleep decreases
      • duration of REM trends remains constant
      • amount of time spent in NREM 3 decline, time spent in NREM 2 increases
      • late adolescence = amount of SWS decreases
    • adult demands for sleep (20-65yrs)
      • sleep required = 7-8hrs
      • REM = 20%, NREM = 80%
      • gradual loss of NREM 3
    • elderly demands for sleep (65+yrs)
      • sleep required = 6-7hrs
      • REM = 20%, NREM = 80%
      • time spent in NREM 3 disappears
      • sleep more fragmented with more awakenings
      • ASPS (more sleepy in evening, wake up earlier)
    • partial sleep deprivation
      inadequate quality & quantity of sleep when an individual sleeps for some duration within a 24hr period
    • full sleep deprivation
      when an individual has no sleep within a 24hr period
    • affective effects of sleep deprivation
      • mood change (emotional regulation & reactivity impaired)
      • inability to control emotions (amplified & irritable)
      • impaired facial recognition of emotions
      • reduced emotional empathy
      • increase in impatience and aggression
    • behavioural effects of sleep deprivation
      • disoriented, partially aware & groggy
      • primary effect on behaviour functioning (excessive sleepiness)
      • difficulty maintaining alertness
      • fatigue
      • slower reaction times
      • microsleep
      • poor performance at school / work
    • sleep inertia
      performance impairment that occurs immediately after awakening
    • cognitive effects of sleep deprivation
      • reduced alertness and concentration
      • greater errors in simple, monotonous and repetitive tasks
      • reduced ability for complex tasks
      • for children, impacts upon
      • verbal creativity
      • visual / spatial ability
      • hand-eye coordination
      • poor performance on learning & memory tasks
    • BAC vs sleep deprivation
      • 17 hrs sleep deprivation = BAC 0.05% (legal limit)
      • 24 hrs sleep deprivation = BAC 0.10%
    • cognitive effects of sleep deprivation / BAC
      • slower mental processing
      • reduced ability and speed in decision-making
      • decreased ability to problem solve & reason
    • affective effects of sleep deprivation / BAC
      • negative mood (irritable, short-tempered)
      • having difficulty judging the emotions of others
      • having amplified emotions
      • an interference with cognitive performance
    • sleep disorder
      sleep disturbance regularly disrupts sleep, causes stress or impairment in important areas of everyday life during normal waking hours
    • circadian rhythm sleep disorders
      • disorders that leads to a misalignment of sleep-wake cycle & circadian rhythm that interferes with the typical regulation of the circadian rhythm
      • primarily attributed to mechanisms / processes that generate sleep and produce difficulty initiating, maintaining and / or timing sleep
      • disruption may be caused by
      • natural changes / malfunctions of biological mechanisms
      • misalignment of actual sleep-wake cycle and the one demanded by school/work schedules
      • misalignment of day / night cycle with physical environment
    • delayed sleep phase syndrome (DSPS)
      • typical for adolescents
      • stay up later in the evening, feel sleepy at a later time, get insufficient night time sleep on the weekdays, difficulty waking in the morning
    • sleep debt
      sleep that is owed / missed, difference between amount of sleep needed and had
    • advanced sleep phase disorder (ASPD)
      • typical for elderly
      • naturally feel sleepy and wake earlier
      • compelling evening sleepiness, early sleep onset, awakening earlier than desired
      • influences
      • age-related deterioration in SCN (sleep-wake cycle not regulated)
      • reduction in melatonin production evident among older people
      • shift in circadian timing of melatonin secretion (2-4hrs earlier)
    • shift work
      • excessive sleepiness when awake at work & impaired sleep at home on a regular basis (insomnia)
      • leads to
      • sleep debt accumulates
      • experience problems with quality & quantity of sleep
      • tiredness
      • tendency to sleep 2x during day
      • problems falling asleep due to environmental conditions (light)
      • frequent rotating sleep schedules harder to adjust
      • schedule with 3 weeks preferable
      • when changing shifts, better to move it forward (day shift to afternoon shift to night shift)
    • bright light therapy
      • timed exposure of the eyes to intense but same amounts of light
      • aims to reset the biological clock regulating a person’s sleep-wake cycle to align it with the sleep / wake schedule they desire (15 mins - 2hrs a day)
      • DSPS = BLT early morning (6-8am) to advance sleep-wake cycle
      • ASPD = BLT early night to delay cycle to later time
      • shift work = BLT in evening, avoiding bright light in mornings
    • sleep hygiene
      • practises that tend to improve and maintain good sleep and full daytime alertness
      • behaviours & environmental factors
      • regular relaxing sleep schedule & bedtime routine
      • associating bed & bedroom with sleep
      • avoid stimulating activities an hour before bed
      • get up when you cannot sleep
      • avoid napping during waking period
      • exercise during day
      • avoid eating just before sleep
      • create a comfortable sleeping environment
      • ensure adequate exposure to natural light
    • zeitgebers
      • environmental cues which help the SCN synchronise the circadian rhythms to the 24hr day
      • includes: light, temperature, eating / drinking patterns
    • light as a zeitgeber
      • daylight
      • advances in sleep wake cycle = light in morning + early afternoon
      • delays in sleep wake cycle = light late afternoon, early evening
      • blue light
      • suppresses melatonin production (keeps us alert)
      • harmful in evening hours (affects sleep quality / quantity)