psych sleep sac

rem

rain becomes active, vivid dreaming occurs, muscles are temporarily paralysed, important for memory and learning.

nrem1 (nonrem)

Lightest sleep, lasts a few minutes, drifting between awake and asleep, easily woken.

nrem 2

Light sleep, body temperature drops, heart rate slows, brain activity shows sleep spindles.

nrem 3

Deep sleep, hard to wake, body repairs and grows, most physical recovery happens here.

delayed sleep disorder

is a circadian rhythm sleep disorder where a person’s natural sleep-wake cycle is shifted later than normal.

People with DSPD typically:

• Fall asleep much later than desired (often after midnight or early morning).

• Have difficulty waking up at a socially acceptable time (like for school or work).

• Sleep normally once they fall asleep, but the timing is delayed.

EEG

Measures brain wave activity through electrodes on the scalp.

EOG

Measures eye movements by detecting electrical activity around the eyes.

EMG

Measures muscle activity and tension, often from the chin or limbs.

how much sleep do newborns need( 0-3months)

14-17, 50% rem

how much sleep toddlers 1-3 years

11-14 hours 25%rem

child 6-13 years

9-12 hours 20% rem

adolescent 14-17 years

8-10 hours 20% rem

Adult 18-64 years

7-9 hours 20

older adult over adult 65

7-8 hours 20% rem

how does partial sleep deprivation affect people

• Tiredness, reduced alertness

• Slower reaction times

• Poor memory and concentration

• Mood changes (irritability, stress)

• Reduced ability to learn and process information

how does sleep deprivation affect people

• Severe fatigue, confusion

• Microsleeps (brief involuntary sleeps)

• Major drop in cognitive performance

• Impaired judgment and coordination

• Hallucinations, mood swings

• Risk to physical health if prolonged

how is sleep deprivation affects similar to alcohol

• lower reaction times

• Poor coordination and balance

• Reduced attention and concentration

• Impaired decision-making and judgment

• Memory problems

• Increased risk-taking behaviour

how does shift work affect sleep

can disrupt the body’s circadian rhythm (natural sleep–wake cycle), leading to:

• Difficulty falling asleep during the day

• Shorter and lower-quality sleep

• Increased fatigue and sleepiness at work

• Trouble concentrating and slower reaction times

• Higher risk of long-term health issues (e.g., heart disease, digestive problems)

• Mood changes such as irritability or depression

what is sleep hygiene and how can we improve it

• Go to bed and wake up at the same time every day, even on weekends.

• Make your bedroom quiet, dark, and cool.

• Avoid screens (phones, tablets, computers) at least 1 hour before bed.

• Don’t consume caffeine or heavy meals close to bedtime.

• Exercise regularly but not right before sleep.

• Use your bed only for sleep (avoid working or watching TV in bed).

• Try relaxing routines before bed, like reading or gentle stretching.