Waking up to sleep Practice Flashcards

A comprehensive set of vocabulary flashcards based on lecture notes covering sleep history, physiology, neurobiology, and clinical disorders.

Circadian Rhythm

A 24-hour internal clock in the brain that regulates cycles of alertness and sleepiness by responding to light changes in the environment.

Sleep Architecture

The basic structural organization of normal sleep, divided into Non-Rapid Eye Movement (stages N1, N2, N3) and Rapid Eye Movement (Stage R).

N1 Stage

The transition from awake to light sleep where alpha waves change to theta waves, lasting approximately 1-7 minutes in the first cycle.

N2 Stage

A stage of light sleep characterized by theta waves, sleep spindles, and K-complexes, making up about 50% of total sleep time for most adults.

N3 Stage

The deepest stage of sleep associated with delta waveforms and the primary release of growth hormone, making up about 20% of total sleep time.

REM Sleep

A high active sleep stage characterized by intense brain activity, vivid dreaming, rapid eye movement, and temporary muscle paralysis (atonia).

Sleep Spindle

A brief burst of fast brain activity appearing in stage N2 sleep that is thought to be critical for memory consolidation.

K-complex

A high-amplitude, low-frequency brain wave found in N2 sleep used to maintain sleep while keeping the brain responsive to potential danger.

Homeostatic Sleep Drive

The body's self-regulating mechanism that builds up sleep pressure the longer an individual stays awake, primarily linked to adenosine buildup.

PSG (Polysomnography)

An overnight diagnostic sleep study that records brain activity (EEG), eye movement (EOG), heart rate (ECG), breathing patterns, and muscle movement.

Actigraphy

A non-invasive method used to monitor sleep patterns via a wrist-worn device that measures movement in three planes.

Adenosine

A sleep-promoting neurochemical byproduct of ATP depletion that increases throughout the day to inhibit wake-promoting neurons.

Suprachiasmatic Nucleus (SCN)

The master circadian clock located in the anterior hypothalamus that synchronizes the body's internal rhythms with light signals from the retina.

Neurotransmitter Agonist

Drugs that increase or mimic the effect of a neurotransmitter, such as Alcohol acting as an agonist for GABA.

Neurotransmitter Antagonist

Drugs that block or reduce the effect of a neurotransmitter, such as Caffeine acting as an antagonist for adenosine.

Sleep Mentation

The imagery, thoughts, cognitive experiences, perceptions, and emotions that occur during the sleep state.

Lucid Dreaming

A state in which the dreamer is aware that they are dreaming and may have the ability to control dream content.

Sleep Inertia

Temporary feelings of grogginess and reduced cognitive performance immediately after waking, lasting between 5 to 60 minutes.

Glymphatic System

A waste clearance system in the brain that removes harmful proteins like amyloid beta and tau, primarily during deep NREM sleep.

Insomnia

A chronic sleep disorder characterized by persistent difficulty falling asleep or staying asleep despite having an adequate opportunity to sleep.

CBTi (Cognitive Behavioural Therapy for Insomnia)

A multicomponent treatment including stimulus control, sleep restriction, and cognitive training, recognized as the first-line treatment for insomnia.

CPAP (Continuous Positive Airway Pressure)

The current best treatment for sleep apnoea that delivers constant air pressure through a mask to keep the airway open during sleep.

OSA (Obstructive Sleep Apnoea)

A serious disorder where the upper airway repeatedly collapses during sleep, causing breathing to pause and disrupting sleep quality.

Cataplexy

A sudden and reversible loss of muscle tone triggered by strong emotions, such as laughter or anger, uniquely associated with Narcolepsy Type 1.

Parasomnias

A category of sleep disorders involving abnormal movements, behaviors, emotions, or dreams during sleep stages or transitions.

Restless Legs Syndrome (RLS)

A disorder marked by an irresistible urge to move the limbs due to unpleasant sensations, worsening during rest and at night.

Sleep Bruxism

Unconscious, repetitive jaw muscle activity including teeth grinding or clenching that typically occurs during NREM stages 1 and 2.

Chronotype

An individual's natural genetically-influenced preference for sleep and wake timing, categorizing them as a morning lark, evening owl, or intermediate dove.

Social Jet Lag

The misalignment between an individual's biological clock and social timing, often caused by irregular sleep patterns on weekends.

Oneirology

The scientific study of dreaming.

What is the circadian rhythm?

The circadian rhythm is a 24-hour internal biological clock that regulates sleep-wake cycles, influenced by environmental cues such as light.

What are the stages of sleep architecture?

Sleep architecture consists of Non-Rapid Eye Movement (NREM) stages (N1, N2, N3) and Rapid Eye Movement (REM) sleep, each with distinct physiological properties.

What happens during REM sleep?

REM sleep is characterized by rapid eye movements, increased brain activity, vivid dreams, and temporary muscle paralysis.

How does N3 stage differ from other sleep stages?

Stage N3 is the deepest phase of sleep associated with slow delta brain waves, crucial for physical restoration and growth hormone release.

What changes occur in sleep architecture with aging?

Aging often results in reduced deep sleep (N3), increased sleep fragmentation, and a higher incidence of nighttime awakenings.

What is the purpose of a sleep diary?

A sleep diary helps individuals track their sleep patterns, including duration and quality, assisting in identifying sleep issues.

What is actigraphy, and what does it measure?

Actigraphy is a method that uses a wrist-worn device to monitor and record sleep-wake patterns through movement.

How does adenosine promote sleep?

Adenosine builds up in the brain during the day, increasing sleep pressure and facilitating the onset of sleep.

What roles do neurotransmitters have in sleep regulation?

Neurotransmitters like serotonin and GABA help induce sleep by promoting relaxation and inhibiting neural activity.

What functions does sleep serve according to current theories?

Sleep serves various functions, including physical restoration, conservation of energy, and support for memory consolidation and emotional health.

How do sleep patterns differ between genders?

Males typically experience longer REM sleep, while females report more sleep disturbances and higher rates of insomnia.

What methodologies are used to assess sleep disorders?

Common methods include polysomnography (PSG), actigraphy, and subjective assessments via sleep diaries to evaluate sleep quality.

What cognitive effects result from sleep deprivation?

Sleep deprivation leads to impaired attention, decreased memory performance, and poorer decision-making abilities.

What are the key symptoms of insomnia?

Key symptoms of insomnia include difficulty falling asleep, frequent awakenings during the night, and feeling unrefreshed upon waking.

How do chronic conditions affect sleep quality?

Chronic conditions like obesity and diabetes often worsen sleep quality, creating a cycle of health complications.

What impact do electronic devices have on sleep?

Electronic devices, particularly screens, emit blue light that can disrupt melatonin production and hinder sleep onset.

What treatments are available for obstructive sleep apnea (OSA)?

Common treatments for OSA include CPAP therapy, lifestyle changes, oral appliances, and surgery to prevent airway collapse during sleep.

What are the potential consequences of untreated insomnia?

Untreated insomnia can lead to chronic fatigue, mental health disorders, cognitive impairment, and increased healthcare costs.

What behavioral changes can improve sleep hygiene?

Improvements in sleep hygiene can include setting a consistent sleep schedule, creating a relaxing bedtime routine, and reducing caffeine intake.

How does regular physical activity influence sleep quality?

Regular physical activity enhances sleep quality by promoting faster sleep onset, deeper sleep, and overall better rest.

What research methods are used to study dreams?

Methods for studying dreams include self-reports, dream diaries, and laboratory monitoring to gain insights into dream occurrence and content.