Chapter 7: Importance of Sleep to Mental Wellbeing Flashcards

Vocabulary flashcards covering sleep deprivation, circadian rhythm disorders, bright light therapy, sleep hygiene, and zeitgebers from Chapter 7.

Sleep deprivation

Inadequate quantity and/or quality of sleep.

Full sleep deprivation

When an individual has no sleep within a $24$-hour period.

Partial sleep deprivation

When an individual sleeps for some duration within a $24$-hour period, but the sleep duration is too short, or the quality of sleep is poor.

Affective effects (relating to sleep deprivation)

The changes in emotions and emotional responses that arise from sleep deprivation.

Behavioural effects (relating to sleep deprivation)

The changes in actions and the ability to control them that arise from sleep deprivation.

Cognitive effects (relating to sleep deprivation)

The changes in mental processes that arise from sleep deprivation.

Blood alcohol concentration (BAC)

A measure of how much alcohol is in a person's bloodstream.

BAC of 0.05 equivalence

Roughly equivalent to $17$ hours of sleep deprivation (partial sleep deprivation) in terms of cognitive and affective functioning impairment.

BAC of 0.10 equivalence

Roughly equivalent to $24$ hours of sleep deprivation (full sleep deprivation) in terms of cognitive and affective functioning impairment.

Sleep disorders

Disturbances to typical sleeping and waking patterns.

Circadian rhythm sleep disorders

Sleep disorders that interfere with the typical regulation of the circadian rhythm of sleep, leading to a change in the sleep-wake cycle.

Delayed sleep phase syndrome (DSPS)

A type of circadian rhythm sleep disorder in which sleep and waking occur later than usual.

Advanced sleep phase disorder (ASPD)

A type of circadian rhythm sleep disorder in which sleep and waking occur earlier than usual.

Shift work

An occupation that involves working at unusual hours, such as working overnight.

Bright light therapy

A method used to adjust a person's circadian rhythm through exposure to a high-intensity light source.

Sleep hygiene

The practices and habits that promote an individual's sleep patterns.

Mental wellbeing

An individual's psychological state, involving their ability to think, process information, and regulate emotions.

Zeitgebers

External cues from the environment that influence the circadian rhythm.

Daylight (in relation to zeitgebers)

The typical light an individual is exposed to during the day, which is mostly natural blue light.

Blue light (in relation to zeitgebers)

A type of light that can be emitted both naturally and artificially.

Temperature (in relation to zeitgebers)

The degree of external heat in the environment that can influence the quality and quantity of sleep.

Eating and drinking patterns (in relation to zeitgebers)

What, when, and how much food and drink is consumed by an individual.