Rhythm generated from within, lasting about a year
Endogenous circadian rhythms
Rhythms generated from within, lasting about a day
Zeitgeber
Stimulus that resets the circadian rhythm, meaning "time-giver" in German
Zeitgebers
Light
Exercise
Arousal
Meals
Temperature
Social stimuli are ineffective as zeitgebers, unless they induce exercise or other vigorous activity
The sun controls waking–sleeping schedules even when people follow the same clock time for their work schedule
Jet lag
Disruption of circadian rhythms due to crossing time zones
Phase-delay
Adjusting to crossing time zones going west
Phase-advance
Adjusting to crossing time zones going east
Cortisol
Adrenal hormone elevated by stress, damaging neurons in the hippocampus
Working at night does not reliably change the circadian rhythm because most buildings use artificial lighting which is only moderately effective in resetting the rhythm</b>
Morning people ("larks")
Awaken early, reach peak productivity early, become less alert later in the day
Evening people ("owls")
Warm up more slowly, reach peak in late afternoon/evening, tolerate staying up all night better
Social jet lag
Evening types tend to get lower grades, use more alcohol/risky behaviours due to mismatch with 9-5 schedule
Morning people report being happier than evening people, possibly due to better alignment with 9-5 schedule
Suprachiasmatic nucleus (SCN)
Main driver of sleep/temperature rhythms, located in the hypothalamus
Retinohypothalamic path
Branch of optic nerve that alters SCN settings
Melanopsin
Photopigment in retinal ganglion cells that respond directly to light
Period (PER) and timeless (TIM) genes
Produce proteins that oscillate over a day, promoting sleep/inactivity
Melatonin
Hormone released by pineal gland that increases sleepiness (in nocturnal animals, wakefulness)
Coma
Extended period of unconsciousness caused by head trauma, stroke, or disease
Vegetative state
Alternates between sleep and moderate arousal, no awareness or purposeful behaviour
Minimally conscious state
Brief periods of purposeful actions and limited speech comprehension
Brain death
No sign of brain activity and no response to any stimulus
Electroencephalograph (EEG)
Records electrical potentials of brain cells and fibers
Polysomnography
Combination of EEG and eye-movement records during sleep
Alpha waves
Characteristic of relaxation, not all wakefulness
K-complex
Sharp wave associated with temporary inhibition of neuronal firing
Sleep spindle
Burst of 12- to 14-Hz waves, related to memory consolidation
Slow-wave sleep
Decreased heart rate, breathing, brain activity, with slow large-amplitude waves
Paradoxical/REM sleep
Deep sleep in some ways, light in others, with rapid eye movements
Reticular formation
Structure extending from medulla to forebrain, contributes to cortical arousal
Pontomesencephalon
Part of reticular formation that contributes to cortical arousal
Locus coeruleus
Small structure in pons that emits bursts of impulses in response to meaningful events
Orexin/Hypocretin
Peptide neurotransmitter from hypothalamus that enhances arousal and alertness
Basal forebrain
Area that provides axons to thalamus and cortex, some increasing wakefulness, others inhibiting it
Sleep involves decreased sensory input to cortex, with neurons in thalamus becoming hyperpolarized
Increased GABA activity interferes with information transmission between neurons during sleep, leading to unconsciousness
Sleepwalking
Asleep in most of brain but awake in motor cortex, leading to confused behaviour
Lucid dreaming
Aware of being asleep and dreaming, with increased activity allowing conscious monitoring and control