AP Psych: sleep

sleep

a natural, reversible state of reduced awareness and restoration for the mind and body

protection theory

-sleep may have evolved as a protective mechanism (evolutionary)

-reduced exposure to danger at night, sleep increased survival

restoration theory

-sleep serves to repair and rejuvenate the body and brain

-tissues are repaired, cells regenerate, and energy stores are replenished

memory consolidation theory

-critical for cognitive processes

-brain can stabilize, strengthen, and reorganize memories acquired throughout the day

growth/development theory

pituitary gland releases important growth hormone

consciousness

-awareness of oneself and ones environment

-exits on a spectrum

states of conciousness

-fully alert and focused

-daydreaming or zoning out

-sleeping and dreaming

-hypnotic state

-under the influence of a substance

circadian rhythm

-internal biological clock that regulates a roughly 24-hour cycle

-influences sleep-wake patterns, body temperature, hormone release, and alertness

shift work (disorder)

-misalignment between internal clock and work schedule

-symptoms: difficulty falling/staying asleep, fatigue, impaired alertness

-physiological and cognitive effects

-coping strategies

jet lag

-internal body clock is misaligned with local time zone

-common symptoms: fatigue, irritability, digestive issues, difficulty concentrating

-easier traveling west than east

screen exposure

-delays melatonin release=later sleep onset

-reduces sleep quality and duration

-impacts next-day alertness, attention, and cognitive performance

measuring sleep

-each stage shows a distinct pattern of brain waves

-sleep is dynamic, cycling through multiple stages each night

EEG recordings during sleep

monitors the brain's electrical activity

stages of sleep

stage 1 - NREM-1

stage 2 - NREM-2

stage 3 - NREM-3

stage 2 - NREM-2

REM

NREM-1

light sleep

-transition from wakefulness to sleep

-only lasts a few minutes

-hypnagogic sensations

-very easy to awaken

-brain waves shift from beta to alpha to theta

hypnagogic senasations

brief, vivid sensory experiences (can be visual, auditory, or physical)

NREM-2

intermediate sleep

-marks about 50% of total sleep

-prepares the brain for deep sleep

-body temperature drops, heart rates slow, muscles begin to relax

brain activity in NREM-2

sleep spindles

-bursts of rapid brain activity (help memory, protect sleep)

k-complexes

-large waves: help suppress cortical arousal and keep you asleep

NREM-3

deep sleep (slow wave sleep)

-hard to wake if awoken

-individual feels sluggish/groggy/disoriented (sleep inertia)

physiological importance of NREM-3

-physical recovery/healing

-immune system functioning

-memory consolidation

-growth hormone release peaks during this stage

REM

rapid eye movement

-brain is active while body is essentially paralyzed

-"paradoxical sleep"

-irregular breathing and heart rate

-associated with vivid dreams, emotional regulation, and consolidation of procedural memories

-important for brain development in kids

dreaming

-activation synthesis

-information-processing

-wish fulfillment

activation synthesis

-dreams result from random brain activity during REM sleep

-pons sends random neural signals to the cortex while trying to create a coherent story

-explains why dreams are often bizarre and nonsensical

information-processing

-dreams are a product of your brain replaying and reorganizing your experiences and the information you gathered during the day

-dreams help strengthen neural connections, organize and integrate new info, and process emotions

wish fufillment

-freud believed dreams were and expression of unconscious desires, wishes, and conflicts

-manifest content: the literal storyline of the dream

-latent content: the hidden symbolic meaning behind the dream

-dreams allow us to safely experience thoughts/impulses we can't express while awake

short term effects of sleep deprivation

-poor concentration and reduced attention

-memory lapses

-emotional instability

-micro-sleeps

-impaired motor skills and coordination

long term effects of sleep deprivation

-heightened risk of anxiety and depression

-weakened immune system

-increased risk of chronic illness

-disrupted hormonal balance

-hunger/stress regulation

-chronic fatigue and reduced cognitive performance

sleep disorders ex

-insomnia

-sleep apnea

-somnambulism

-narcolepsy

-REM behavior disorder (RBD)

insomnia

-difficulty falling asleep, staying asleep, or getting restful sleep

-daytime fatigue, irritability, trouble concentrating

-acute or chronic

-treatment: CBT, lifestyle chances, medication

sleep apnea

-repeated interruption of breathing during sleep

-loud snoring, choking, gasping, daytime sleepiness, fragmented sleep

-increased risk of cardiovascular problems

-treatment: lifestyle changes, CPAP

somnambulism

(sleepwalking)

-performing complex behaviors during sleep

-difficult to wake, can involve walking, talking, eating, or other behaviors

-more common in kids

-treatment: improve sleep hygiene, manage stress, ensure safety in sleep environment

narcolepsy

-chronic disorder, more rare

-daytime sleepiness and sudden sleep attacks

-cataplexy: sudden loss of muscle tone triggered by strong emotions

-treatment: medication, structured naps

REM behavior disorder (RBD)

-individuals act out dreams during REM sleep due to lack of normal muscle paralysis

-kicks, punching, jumping, etc

-risk of injury to self of bed partner

-more common in older adults

-treatment: medication, safe sleeping environment, address any underlying neurological conditions