U4 Psych AOS1 sleep - sac checklist

define consciousness

Awareness of your internal mental processes (thoughts, feelings, sensations and perceptions) and your external environment.

define normal waking consciousness

A state where you are aware of internal and external environments with organised thoughts, behaviour and perception.

define altered states of consciousness

A state where awareness differs from normal waking conscious.

Define naturally occurring ASC (altered state of consciousness)

Occurs naturally without external influence (e.g. sleep).

Define induced ASC

Caused by an external influence (e.g. alcohol, drugs, meditation)

Describe why sleep is considered a psychological construct (define and key feature)

Sleep is a psychological construct because it cannot be directly observed or measured. Instead, it is inferred from physiological responses (EEG, EMG, EOG), behaviour, sleep diaries and video monitoring. Sleep is also a naturally occurring altered state of consciousness because awareness of internal and external environments is reduced.

Describe EEG as a measurement of psychological responses to indicate different states of consciousness (define + key features)

Electroencephalograph (EEG) detects, amplifies, records electrical activity of the brain using electrodes attached to the scalp. Produces objective, primary, quantitative data.

REM: High-frequency, low-amplitude brain waves (similar to awake).

NREM: Brain waves become lower frequency and higher amplitude, especially Stage 3.

Define EEG

Detects, amplifies, records, eletric activity of the neurons of the brain

Describe EOG as a measurement of psychological responses to indicate different states of consciousness (define + key features)

Electro-oculograph (EOG) detects, amplifies, records eletrical eye movements using electrodes around the eyes. Produces objective, primary, quantitative data. REM: Rapid eye movements. NREM: Very little or no eye movement.

Define EOG

detects, amplifies, records eletric activity of the muscles controlling the movement of the eyes.

Describe EMG as a measurement of psychological responses to indicate different states of consciousness (define + key features)

Electromyograph (EMG) measures electrical activity of skeletal muscles using electrodes attached to the jaw or body. Produces objective, primary, quantitative data. REM: Muscle atonia (near paralysis). NREM: Muscle tone gradually decreases from Stage 1 → Stage 3.

Define EMG

detects, amplifies, records, eletric tone/activity of the skeletal muscles

Define sleep diaries

a self-report record of an individual’s sleep and waking time activities

Describe reporting of consciousness using a sleep diary (define + key feature)

 Records bedtime, wake time, awakenings, sleep quality and feelings upon waking. Produces primary, subjective data and both quantitative (hours slept) and qualitative (felt refreshed) data.

Describe reporting of consciousness using video monitoring (define + key feature)

Video monitoring: Records behaviours during sleep (sleepwalking, sleep talking, movement). Used alongside EEG, EOG and EMG to validate findings. Produces primary, objective data.

Distinguish (differences) between different classifications of data collection - objective, subjective, quantitative and qualitative

Objective: Measurable (EEG).

Subjective: Personal opinions or feelings (sleep diary).

Quantitative: Numerical data (hours slept).

Qualitative: Descriptive data (felt tired).

Define circadian rhythm

 Internal biological rhythm lasting approximately 24 hours, controlling the sleep-wake cycle. Regulated by the SCN and melatonin.

Define ultradian rhythm

Biological rhythm lasting less than 24 hours. Sleep cycles (~90 minutes) are ultradian rhythms.

Regulation of the sleep wake cycle

Light detected by the retina → SCN (hypothalamus). Daylight: SCN inhibits the pineal gland → melatonin decreases → alertness increases. Darkness: SCN stimulates the pineal gland → melatonin released → sleepiness increases.

Define REM sleep

rapid eye movement sleep

Define NREM sleep

non-rapid eye movement sleep with three stages involving increasingly deeper sleep

Outline the main features of REM

High brain activity, rapid eye movements, muscle atonia, vivid dreaming, irregular breathing and heart rate. Purpose = mental restoration and memory consolidation

outline the main features of NREM 1

Very light sleep, transition between wakefulness and sleep, easy to wake.

outline the main features of NREM 2

Light sleep, largest proportion of sleep, physiological activity slows further.

outline the main features of NREM 3

Deep (slow-wave) sleep, hardest stage to wake from, high-amplitude low-frequency brain waves. Purpose = physical restoration and repair.

Difference between REM and NREM sleep

REM = brain

NREM = physical

describe differences in sleep across the lifespan

Neonate (0–3 months): ~16 hours, 50% REM, fragmented sleep, no circadian rhythm. Infant (4 months–2 years): 13–15 hours, ~35% REM. Child (3–13 years): 10–12 hours, REM decreases to ~20–25%, lots of NREM for physical growth. Adolescent: ~9 hours, delayed melatonin release, increased NREM Stage 2. Adult: 7–8 hours, ~20% REM. Older Adult: 6–7 hours, reduced NREM Stage 3, more awakenings, more NREM Stages 1 and 2, earlier bedtime and waking time.

Anaylsing hypnograms for sleep changes across the lifespan

Infant: Fragmented sleep, REM begins soon after sleep onset.

Teenager: Large amount of NREM Stage 3, few awakenings.

Adult: Moderate NREM Stage 3.

Older adult: Very little or no NREM Stage 3, more awakenings, increased NREM Stages 1 and 2.

What happens to the total amount of sleep across the lifespan?

What proportion of REM and NREM sleep do newborns have?

Explain why sleep changes across the lifespan

As people age: • Total sleep decreases. • REM decreases significantly during infancy then stabilises at ~20%. • NREM Stage 3 decreases and is replaced by NREM Stage 2. Babies require more REM because of rapid brain development. Children require more NREM because of rapid physical growth.

Why does deep NREM (N3) decrease in older adults?

Describe sleep in adulthood.

Describe sleep in older adults.

Describe two differences in sleep between newborns and adults.

Total sleep and typical proportion of REM and NREM of a newborn (0-3 months)

15-17 hours sleep

RM 50%

NREM 50%

Total sleep and typical proportion of REM and NREM of an infant (4-11 months)

12-16 hours sleep

REM 3-40%

NREM 6-70%

Total sleep and typical proportion of REM and NREM of a toddler (1-2 years)

11-14 hours sleep

REM 25-30%

NREM 70-75%

Total sleep and typical proportion of REM and NREM of a preschooler (3-5 years)

10-13 hours sleep

REM 25%
NREM 75%

Total sleep and typical proportion of REM and NREM of school aged children (6-13 years)

9-11 hours sleep

REM 20%

NREM 80%

Total sleep and typical proportion of REM and NREM of adolescence (14-17 years)

8-10 hours sleep

REM 20%

NREM 80%

Total sleep and typical proportion of REM and NREM of young adult (18-25 years)

7-9 hours sleep

REM 20%

NREM 80%

Typical sleep and typical proportion of REM and NREM for adulthood (26-64 years)

7-9 hours sleep

REM 20%

NREM 80%

Total sleep and typical proportion of REM and NREM for older adult (>65)

7-8 hours sleep

REM 18-20%

NREM 80-82%

Define partial sleep deprivation

experience of achieving inadequate sleep in terms of

• sleep quantity: duration of sleep, number of hours of sleep, measured objectively using time

• sleep quality: how well one sleeps, woke up in the night? how deep and restful sleep was, measured by subjective self report meyhods

Define affective functioning

a person’s experience of their emotions

Define behavioural functioning

a person’s behavioural actions

Define cognitive functioning

a person’s mental processing

What are the effects of partial sleep deprivation on a person’s affective functioning?

Irritability, poor emotional control, lowered mood.

What are the effects of partial sleep deprivation on a person’s behavioural functioning?

Increased risk-taking, slower reaction time, reduced productivity and work efficiency.

What are the effects of partial sleep deprivation on a person’s cognitive functioning?

 Poor concentration, impaired memory, poor judgement, impaired decision making and problem solving, decreased alertness.

Define sleep deprivation

inadequate quantity or quality of sleep

Interpret and analyse a hypnogram

X-axis: Time. Y-axis: Sleep stages. One sleep episode contains approximately 5–6 sleep cycles, each lasting around 90 minutes. Early in the night there is more NREM Stage 3, while later in the night there is more REM and less NREM Stage 3.

compare sleep deprivation with BAC

17 hours awake ≈ BAC 0.05 (similar impairment in cognition, concentration and mood). 24 hours awake ≈ BAC 0.10 (greater impairment in cognition, concentration and mood).

describe delayed sleep phase syndrome (DSPS) as a circadian rhythm sleep disorder

 Sleep onset and waking delayed by 2 or more hours. Common in adolescents due to delayed melatonin release.

describe advanced sleep phase syndrome (ASPD) as a circadian rhythm sleep disorder

 Sleep onset and waking occur 2 or more hours earlier than desired. Common in older adults.

describe shift work as a circadian rhythm sleep disorder

Working overnight or outside normal hours causes conflict between environmental cues and the circadian rhythm, resulting in sleep disruption.

define bright light therapy (BLT)

uses intense but safe artificial light to reset the circadian rhythm by changing melatonin release.

when should bright light therapy be used to treat DSPS

Bright light early morning → suppresses melatonin earlier → person becomes sleepy earlier that evening.

when should bright light therapy be used to treat ASPS

 Bright light late afternoon/early evening → delays melatonin release → later bedtime.

when should bright light therapy be used to treat shift work

 Bright light before a night shift delays melatonin release, helping the person stay awake during work and sleep after the shift.

define sleep hygiene

sleep-related behaviours and environmental conditions that improve sleep quantity, sleep quality, full daytime alertness and mental wellbeing.

examples of good sleep hygiene

• Avoid screens and blue light 30–60 minutes before bed • Minimise light during sleep • Keep bedroom cool (below 18°C) • Avoid caffeine and energy drinks in the afternoon and evening • Avoid heavy meals 2–3 hours before bed • Exercise regularly but avoid vigorous exercise late at night • Maintain a consistent sleep schedule

define zeitgebers

an environmental time cue

daylight as a zeitgeber

Primary zeitgeber. Morning sunlight suppresses melatonin, increasing alertness and improving sleep later that night.

blue light as a zeitgeber

Suppresses melatonin similarly to daylight. Excessive screen use before bed delays sleep onset.

temperature as a zeitgeber

A cool bedroom (~18°C) helps promote sleep.

eating and drinking as a zeitgeber

Regular meal times support circadian rhythm. Avoid heavy meals and caffeine before bed.

define independent variable (IV)

define dependent variable (DV)

define controlled variable (CV)

experimental designs

how to construct a hypothesis

controlled experiment

correlational studies

case studies

fieldwork

random sampling

convenience sampling

random allocation

mean

median

modes

standard deviation

primary vs secondary data

objective vs subjective data

quantitative vs qualitative data

accuracy

precision

repeatability

reproducibility

validity

random errors

systematic errors

informed consent

confidentiality