unit 4 AOS 1

NREM what does EOG, EMG and EEG show

lower electrical activity in the brain, decreasing electrical activity of skeletal muscles hoowever can still be present, lower activity of eye muscles controlling movement

if a person has ASPD what time will they fall asleep?

6-8pm

how long a microsleeps

3-15 seconds

partial sleep deprivation behavioural effects

slowed reaction times, clumsiness, risk taking behaviour

consciousness

is the awareness of our own thoughts, feelings and perceptions, is a psychological construct

normal waking consciousness

is the state of consciousness we experience when we are awake and aware of our thoughts

altered states of consciousness

is the state of consciousness that deviates from NWC in terms of awareness

psychological construct

constructs are ways to describe patterns of behaviour so that they can be explored

EEG

detects, amplifies and records the electrical activity of the brain in the form of brainwave patterns

frequency

refers to the number of brain waves per second

amplititude

measured in microvolts and can be judged by the size of the peaks

beta

awake, alert and focused , frequency- highest amplitude- lowest

alpha

lower alertness (awake but relaxed) , frequency- high, amplitude - low

theta

low alertness (light sleep), frequency-low, amplitude-high

delta

lowest alertness (deep N3 sleep ) frequency - lowest, amplitude - highest

EMG

detects, amplifies and records the electrical activity of the skeletal muscles that control body movement

EOG

detects, amplifies and records the electrical activity of the muscles that surround the eye and control eye movement

sleep diaries

a subjective, self report tool used by a person to track their own sleep and wake patterns

sleep diaries can both be qualitive and quantative such as

the time when trying to fall asleep and how well rested the individual feels upon awakening

video monitoring

can be both objective and subjective depending on what you are measuring

circadian rhythym

is a biological rhythym that occurs approximately once every 24 hours such as the sleep - wake cycle

circadian rhythum is often stimulated by

light and darkness

suprarchiasmistic nucleus

considered to be the master biological clock that regulates the timing and activity of the sleep - wake cycle, controls the production of the hormone melatonin which causes sleepiness bu responding to light by signalling to the pineal gland to supress the release of melatonin.

melatonin

is the sleep hormone that causes sleepiness and is released from the pineal gland

melatnon is released when it is

dark and decreases its production when it is light

sleep cycle

90 minutes

NREM sleep

non rapid eye movment, about 80% of sleep is NREM repsonsible for body recovery and replenshing of neurotransmitters

NREM 1

drifting in and out of true sleep where we gradually lose awareness. hypnic jerks may occur due to sudden relaxation

NREM 2

light sleep but you are now considered to be truly asleep

NREM 3

deep sleep where you are harder to wake up and are less repsonsive to the outside worl. This is due to the presence of slow wave sleep delta waves start iccuring with their low frequency and high ampitude, only lasts for 3 cycles

REM

rapid eve movement, about 20% of sleep is a deep stage, majority of dreaming occurs, responsible for the consolidation of memories throiugh strengthening neural connections

sleep patterns as we age

* total amount of sleep decreases -
* total of NREM 3 stage decrease
* more awakenings during the night from adulthood to elderly
* proportion of REM sleep decreases

partial sleep deprivation

having less than the normal amount of required slepp (poor quantity sleep) or are deprived of one particular stage of sleep (poor quality sleep)

total sleep deprivation

going without sleep for at least 24 hours

chronic sleep deprivation

not having enough sleep over an extended period of time

partial sleep deprivation effects affective effects

irritability, confusion and lack of motivation

partial sleep deprivation cognitive effects

shorter concentration span, difficulty making decisions, difficulty performing simple tasks

partial sleep deprivation physiological effects

hand tremors, headaches, slurred speech

effects of chronic sleep deprivation

depression, anxiety disorders, heart disease

effects of total sleep deprivation

experiences microsleeps, hallucinations, depersonalisation, paranoia

sleep dept

that is owed and made up for

does one need to fully catch up on the complete hours of sleep lost?

no

a BAC is 0.05 it is equivalent to …

a cognitive impairment of someone who has been sleep deprived for 17-19 hours

a BAC is 0.10 is equivalent to

a cognitive impairment of someone that has been sleep deprived for 24-28 hours

delayed sleep phase syndrome

when the sleep episode is delayed in relation to the desired sleep time

delayed sleep phase syndrome symptoms

sleep onset insomia, difficulty awakening at the desired time, excessive sleepiness

delayed sleep phase syndrome causes

lifestyle factors, poor sleep habits and shift work

advanced sleep phase disorder

major sleep episode occurs earlier compared to conventional sleep times

ASPD symptoms

daytime sleepiness, early morning insomia,

the link bettween ASPD and old age

age related deterioration in the biological clock regulating the sleep-wake cycle

shift work

occurs due to a work schedule such as the night shift those undertaking shift work are more likely to develop a circadian rhythm sleep disorder

bright light therapy

uses high intensity light to advance or delay sleep involves the use of a light therapy box or lamp that emits very bright levels of light, this light will supress melatonin release promoting wakefulness

sleep hygiene

healthy habits/practises that tend to improve and mantain a good quality of sleep as well as sleep onset

zeitgebers

are external/enviormental time cues that can influence circadian rhythym, they assist with syncing our body clock to the natural enviroment

blue light is made up of…

short, high energy waves

blue light is emitted by…- and acts as a zeitgerber

elctronic products, LED and fluroscent light it delays/reduces production of melatnonin and decrease sleepiness affecting sleep quality and quantity, prolonging sleep onset

daylight

influences our circadian sleep - wake cycle become closely sychronized with sunrise and sunset keeping us awake during the day by signalling to the SCN to cease melatonin production, melatonin is the hormone causing sleepiness

temperature

should ensure that the temperature of one’s room is not too hot (between 17 - 19 degrees, which helps one sleep as the core body temperature needs to drop 1-2 degrees to allow sleep onset.

mental wellbeing

refers to an individual’s psychological state, including their ability to think, process info and regulate emotions

managing shift owrk disorders

have two major sleep episode instead of one, keep rooms dark and temperature controlled for sleep periods and rotate shift work schedules

sleep

is a naturally occuring and reversible altered state of consciousness characterised by a reduction in awareness and responsiveness to external surroundings

measuring physiological responspes of sleep

EMG, EOG, EEG

sleep phenonema such as sleepwalking and sleep inertia is likely to occur during which stage of sleep?

NREM 3

REM rebound

the significantly larger amount of time spent in REM sleep than usual that follows a period of being deprived of REM sleep

how long is sleep delayed in DSPS

about 2 or more hours

how does sleep affect mental well being

sleep helps maintain cognitive skills such as concentration, learning and memory- poor sleep can cause affect mood, cognitive thinking and ability to cope with stressors

how does eating and drinking patterns act as a zeitgerber

by consuming large amounts of food/drink just before sleep can impact digestion and promote wakefulness as the bodty finds it more difficult to sleep with a full stomach

why is DSPS common in adolescence?

adolescent hormonal changes as melatonin released up to 2 hours later than adults

good sleep hygiene practises

\-establish a regular relaxing sleep schedule and bedtime routine - associate your bed with bedroom with sleep only

infant sleep

16 hours , 50% REM 50% NREM

young child

10-12 hours

adolescence

8-10 hours

adult

7-9 hours

eldery

6-8 hours

REM what does EOG, EEG and EMG show

\-Higher electrical activity of the brain

\-High electrical activity in eye muscles controlling movement

\-Low electrical activity of skeletal muscles

ultradian rhythym

is a biological rhythym that is shorter than 24 hours e.g sleep cycle