PSYCHOLOGY sleep DP2

Sleep-wake shift

Caused by delayed release of melatonin in adolescents

Sleep debt

the difference between the amount of sleep we need and the amount we get

Total sleep deprivation

when an individual has no sleep within a 24 hour period

Partial sleep deprivation

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

Bright light therapy

Physiological treatment aimed at reducing sleep disorder symptoms by exposing someone to intense but safe, amounts of artificial light for a specific and regular length of time mimics natural daylight.

Melatonin

neurohormone that initiates sleepiness when its levels increase every evening

Affective symptoms of partial sleep deprivation

• mood changes

• heightened anxiety/ depression

• irritability

• lack of motivation

Behavioural symptoms of partial sleep deprivation

• slower reaction times

• clumsiness

• risk-taking behaviour

Cognitive symptoms of partial sleep deprivation

• lack of concentration

• impaired memory (trouble with encoding, not retrieval)

• illogical/ irrational thoughts

• trouble with simple, monotonous tasks

Microsleep

brief (3-15 secs), involuntary period of sleep that occurs while a person appears to be awake; assist us in overcoming or preventing sleep deprivation

Sleep deprivation vs BAC

the risks of driving while sleep deprived are similar to those of being under the influence of alcohol, both types of drivers are a significant danger on our roads

17 hours sustained wakefulness

equivalent to the effects of a BAC of 0.05%

24 hours sustained wakefulness

equivalent to the effects of a BAC of 0.10%

REM rebound

If we have missed a period of REM sleep, then REM rebound may occur (as to catch up on REM), dream intensity increases

Cognition

refers to the mental processes an individual performs in order to understand and process information.

Affective

describes the experience, regulation, and expression of emotions.

Behavioural

refer to (observable) changes in actions and the ability to control them that arise from sleep deprivation.

Sleep disturbance

any sleep-related problem that disrupts an individual's normal sleep-wake cycle, including problems with sleep onset, waking from sleep and abnormal behaviour occurring during sleep

Sleep disorder

If a sleep disturbance is persistent and regularly disrupts sleep, causing distress or impairment in important areas of everyday life during normal waking hours

Circadian rhythm sleep disorders

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

Delayed phase sleep syndrome

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

Advanced sleep phase disorder

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

Shift-work disorder

occurs when a person's work hours are regularly scheduled during the normal sleep period causing their circadian rhythms to be out of step with their work schedule

Sleep hygiene

refers to the sleep-related behaviours and environmental conditions that are beneficial for achieving the quantity and quality of sleep required for good mental health and wellbeing

Mental wellbeing

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

Zeitgebers

environmental time cues.

Daylight

includes all direct and indirect sunlight during the daytime

Blue light

a range of the visible light spectrum

Temperature

another biological mechanism that is regulated on a 24-hour circadian rhythm controlled by the suprachiasmatic nucleus, and it is linked to the sleep-wake cycle.

Caffeine

a stimulant and thus increases the activity of the nervous system

Alcohol

a depressant and thus decreases the activity of the nervous system; impairs sleep quality during the second half of the night.

Cortisol

responsible for increasing alertness and maintaining heightened arousal.

Blood Alcohol Concentration

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