Chapter 7 - Sleep and Mental Wellbeing

Sleep deprivation

inadequate quantity (how much/objective) and/or quality (how well/subjective) of sleep

Total sleep deprivation

when an individual has no sleep within a 24-hour period

Partial sleep deprivation

when an individual does not get the total amount and/or type of sleep they need within a 24-hour period.

sleep debt

The accumulated amount of sleep loss due to insufficient sleep

sleep inertia

A temporary period of reduced alertness and performance impairment that occurs immediately after awakening, especially after a poor night's sleep and if abruptly awakened.

Affective functioning

Changes in emotions and emotional responses that arise from sleep deprivation

Behavioural functioning

Changes in actions and the ability to control them that arise from sleep deprivation

cognitive functioning

Changes in mental processes that arise from sleep deprivation

Affective effects of sleep deprivation

- increased irritability, depressed mood, heightened anxiety, inappropriate emotional reactions, decreased motivation (SEE PURPLE TABLE FOR COMPLETE LIST).

behavioural effects of sleep deprivation

Slower reaction times, clumsiness, and risk-taking behaviours (SEE PURPLE TABLE FOR COMPLETE LIST).

Cognitive effects of sleep deprivation

- Decreased ability to concentrate and direct attention, poorer performance and increased error rates in cognitive tasks, reduced ability to cope with, and make decisions under stress, negative effects on memory/increased forgetfulness (SEE PURPLE TABLE FOR COMPLETE LIST).

Blood Alcohol Concentration (BAC)

Blood alcohol concentration (BAC) is a measure of how much alcohol is in a person's bloodstream.

Affective effects of sleep deprivation compared to BAC

SD results in a negative mood state (e.g. irritability, short-tempered), and alcohol consumption results in either a positive or negative mood state (happy, excited, angry, sad).

Cognitive effects of sleep deprivation compared to BAC

Cognitive impairments can include poorer concentration, attention, decision making ability, slower processing speed, cognitive distortions

Circadian rhythm sleep disorders

a sleep disorder that involves a misalignment between an individual's sleep-wake pattern and the pattern that is desired or required.

Delayed sleep phase syndrome (DSPS)

a condition in which the major sleep episode is delayed in relation to the desired sleep time.

Advanced sleep phase disorder (ASPD)

a condition in which the major sleep episode is earlier than the desired sleep time.

shift work

a type of work schedule designed to meet the needs of a 24/7 society ('24 hours a day, 7 days a week'), and is therefore a work schedule that falls outside of typical business hours.

Bright light therapy

a technique for treating circadian rhythm sleep disorders that uses timed exposure of the eyes to high intensity but safe light with the aim of shifting an individual's sleep-wake cycle to a desired, more appropriate or conventional schedule

Sleep Hygiene

involves practices that tend to improve and maintain good sleep and full daytime alertness

REM rebound

the tendency for REM sleep to increase following REM sleep deprivation (created by repeated awakenings during REM sleep)

Zeitgebers

external cues from the environment that influence the circadian rhythm

zeitgeber - light

Daylight, is predominantly natural blue light, regulates the sleep-wake cycle by signalling to the suprachiasmatic nucleus (SCN) to cease melatonin production and promote wakefulness. Artificial blue light can also act as an external cue in the same way that daylight does.

Zeitgeber - Temperature

Balancing internal body temperature and the temperature of our sleep environment is important. Ideal room temp for sleep is 17-18 degrees. As body temp decreases, melatonin levels increase.

zeitgeber - eating and drinking patterns

what we eat/drink. when we eat/drink, how much we eat/drink. i.e. caffiene = stimulant, alcohol = depressant etc, sugar/fatty/spicy foods all impact on sleep quality and/or quality.