sleeep

Why is sleep considered a psychological consept

Sleep can not be directly observed

Altered state of consciousness

A state of consciousness, distinctly different to normal waking consciousness relating to levels of awareness and experiences that can occur naturally or be induced

What is an EEG?

Detects, amplifies, and records electrical activity of neurons within the brain

Frequency refers to

speed

Amplitude refers to

height

Beta waves look like

high frequency and low amplitude

Beta waves indicate

a higher level of alertness and intensive mental activity, and is typically associated with noraml waking consciousness and REM

Alpha waves look like

moderate frequency and amplitude

Alpha waves indicate

a person is awake and alert, but physically and mentally relaxed

Theta waves look like

lower frequency and higher amplitude

Theta waves indicate

signals we are in a drowsy state {falling asleep or waking up}

Delta waves look like

lowest frequency and highest altitude

Delta waves indicate

a person has low levels of awareness, and most commonly associated with deep sleep or unconsciousness.

Too much beta may be associated with

stress, anxiety, panic, insomnia, mental fatigue, muscle tension & high blood pressure

Too much alpha may be associated with

dreamy state, and inability to concentrate

Too much theta may be associated with

attention deficit problems, impulsivity and hyperactivity

Too much delta may be associated with

cognitive impairment and brain injury

What is an EMG?

Used to detect, amplify and record the electrical activity of muscles indicating muscle activity ()and tone

What is an EOG?

Used to detect, amplify and record the electrical activity of eye muscles that control eye movements. Used to indicate dreaming (REM)

What are sleep diaries?

A log used to self-record and self-report both sleep and waking activities over a period of time

What form of data do sleep diaries involve

subjective

What is video monitoring?

A data collection tool that is used to observe responses and behaviours that occur before sleeping, during sleep, and waking.

What is targeted to observe in video monitoring

Body posture and movement, breathing, sleep walking, nightmares and night terrors

What is a circadian rhythm?

Involves, physiological, psychological and behavioural changes that occur as part of a cycle of approximately 24 hours. Is mainly endogenous, sometimes exogenous

What does endogenous mean?

Influenced by internal factors

What does exogenous mean?

influenced by external factors

What is the suprachiasmatic nucleus

Regulates the wakefulness and sleep (sleep-wake cycle)

Describe the effect of decreasing light has on the suprachiasmatic nucleus

Reduction of light → SCN sends message to pineal gland → triggers production and release of melatonin → melatonin causes us to feel sleepy

Describe the effect of increase light has on the suprachiasmatic nucleus

Increase of light → SCN sends message to pineal gland → suppresses production of melatonin → reducing feelings on sleepiness → SCN initiates the release of cortisol → increasing alertness

What is an ultradian rhythm?

involves physiological, psychological, or behavioural changes that occur as part of a cycle that is shorter than 24 hours, occur more then once a day

What is a sleep cycle?

A single sleep cycle typically lasts 90 minutes, where we transition through the 3 stages of NREM until we experience REM

List 3 characteristics of Stage 1 NREM (hint- EOG, EOG, EMG)

• occurs when we first fall asleep, or during light sleep

• physiological changes include slowing of both heart and breathing rate, reduction in body temperature and muscle tension

• Slow rolling eye movements are likely to be observed

• Involuntary muscles twitched called hypnic jerks can occur

• we can easily be woken in this stage

List 3 characteristics of Stage 2 NREM (hint- EOG, EOG, EMG)

• light to moderate sleep

• physiological changes include a further slowing of heart and breathing rates and reduction in body temperature and muscle tension

• In this stage, there is typically a lack of eye movement

• There can be bursts of electrical activity in the brain, which can be represented as sleep spindles on an EEG

• The presence of sleep spindles are considered to indicate that a person is truly asleep

• It becomes more difficult to wake someone in this stage

List 3 characteristics of Stage 3 NREM (hint- EOG, EOG, EMG)

• considered the deepest stage of sleep

• both heart and breathing rates are at their lowest, muscles are completely relaxed and there is no eye movement

• EEG measurement displays more than 50% delta waves

• As the sleep cycles progress, less time is spent in this stage

• It is very difficult to wake someone in the stage in sleep, and will often result in sleep inertia (Where a person takes several minutes to orient themselves and begin to function “normally”)

List 3 characteristics of REM

• During this time our brain is high key active whilst our muscles appear to be paralysed

• Majority of dreams occur during REM

• The amount of time spent in REM decreases as we age

What is REM?

Defined by spontaneous bursts of rapid eye movement beneath closed eyelids, where the eyes dart back and forth and up and down in jerky but coordinated movements

Changes in sleep across the lifespan - 2 weeks

babys will spend 50% of sleep in REM sleep

Changes in sleep across the lifespan - Around 2-3 months

the circadian rhythm takes control, resulting in longer periods of daytime wakefulness and sleep during the night

Changes in sleep across the lifespan - By 6 months

More typiucal sleep cycle patterns have developed, cycling through stages of REM and NREM

Changes in sleep across the lifespan - By around 12 months

An infants sleeps 14-15 hours a day, mostly at night. Proportions of REM sleep are still higher than older adults, but have the reduced to around 30-40%

Changes in sleep across the lifespan - Children

Total sleep- 11-13 hours. Between ages 2-5, sleep reduced from approximately 13 to 11 hours

NREM- time in NREM increases, especially in NREM 3

REM- continues to decrease to 20-25 %

Changes in sleep across the lifespan - adolescents

Total sleep time- 9 hours

NREM- Time spent in NREM 3 begin to decrease in favour of NREM 2

Changes in sleep across the lifespan - younger adults

total sleep- 8 hours

NREM- proportion of NREM 3 decreases along with total time asleep

Sleep decline- sleep declines by about 2% per decade

Changes in sleep across the lifespan - Older adult

total sleep- need around 6 hours

NREM-Time in NREM 3 declines significantly, for males it can tend to disappear completely

Sleep cycle patterns- more fragmented and disrupted with wakings throughout the night

Reduce in melatonin production

What is sleep deprivation?

refers to the inadequate quality or/and quantity of sleep

What is partial sleep deprivation?

Having inadequate sleep during a 24 hour sleep period. Effects are generally minor, short-lasting nad temporary. Sleep debt may build deprivation reoccurs repeatedly overtime

What are 3 cognitive effects of partial sleep deprivation

• poorer alertness and attention, decision making, creative thinking, problem solving

• increased errors, especially in simple and monotonous tasks

• rational thought, memory and learning

What are 2 affective effects of partial sleep deprivation

• Ability to control and regulate emotions

• emotional responses may be too quick, exaggerated, more intense or out of proportion compared to when we are not sleep deprived

What are 3 behavioural effects of partial sleep deprivation

• experience of sleepiness, fatigue, lack of awareness and concentration

• poorer motor skills, reaction time, efficiency of motor tasks

• impulsivity control, risk taking behaviours, poorer social functioning

What is total sleep deprivation?

Not experiencing sleep for 24 hours or more. Effects may be more severe, but tend to disappear after experiencing uninterrupted sleep, sufficient sleep. Sleep debt does not apply

What are 3 cognitive effects of total sleep deprivation

Impairments in

• visual-motor integration

• coordination

• concentration

• speed

• accuracy

• decision making

• problem solving

• memory

What are 3 affective effects of total sleep deprivation

• negative mood

• irritability

• short-temperedness

• reduced concentration

• mood fluctuation

How many hours of no sleep is equivalent to a BAC of 0.05%

17 hours without sleep

How many hours of no sleep is equivalent to a BAC of 0.10%

24 hours without sleep

what are sleep distrubances?

Caused by a mis-match in an individual’s sleep-wake pattern and the desired or required pattern. Cannot sleep when sleep is desired, needed, or expected

what are 3 day-time affects of sleep distrubances?

• excessive tiredness and desire to sleep

• lethargy

• difficulty following strategy

• difficulty learning and accessing memory

• mood swings and decreased emotional control

what are 3 night-time affects of sleep disturbances

• difficulty falling asleep at the required time

• difficulty maintaining sleep for desired time

• waking frequently

What is Delayed sleep phase syndrome (DSPS)

The body’s natural sleep wake pattern has shifted later, often 2-3 hours or more

List 3 common symptoms of delayed sleep phase syndrome? DSPS

• sleep onset insomnia

• difficulty waking at the desired time

• excessive sleepiness

→ can cause stress and anxiety, often leading to symptoms worsening

Why are adolescents more prone to deep sleep phase syndrome DSPS?

later release of melatonin, but can be by choice, lifestyle demands or underlying circadian rhythm abnormalities

What is advanced sleep phase disorder ? (ASPD)

Involves and earlier then desired onset of sleep and wakefulness. sleep early and wake early

What is sleep work disorder

sleep disorder that occurs as a result if work shifts being scheduled during times a person typically sleep. Impacting both quality and quantity of sleep.

effects of shift work disorder?

• excessive sleepiness often occurs when a person wants to be alert and awake, impairing performance and potentially impacting safety

• shift workers frequently sleep twice through the day, however the quality and quantity of their sleep tends to be poorer than these sleeping at night due to environmental factors

• people who work night shifts typically sleep 1-4 hours less per 24 hours compared to people who don’t do shift work

How do rotating shift work schedules work to decrease the disruption to physiological and psychological functioning?

• long periods of time (3+ weeks) on a shift time before changing it

• shift changes should progressively get later

What is bright light therapy

involves exposing the eyes to specifically timed intense (but safe) amounts of light. Use in the morning

what is sleep hygeine?

refers to sleep-related behaviours and environmental conditions that are beneficial for sleep

List 3 good sleep hygiene practises

• establishing a regular relaxing sleep schedule and bedtime routine

• associating your bed and bedroom with sleep

• avoiding stimulating activities in the hour prior to bedtime

• getting up when unable to sleep

• avoiding napping during the normal waking period

• avoiding substances such as caffeine and alcohol too close to bedtime

• exercising during the day -ideally 4-5 hours prior to bedtime

• avoiding large meals close to bedtime

• establishing an appropriate sleeping environment (comfort, quiet, temperature, darkness)

• ensure adequate exposure to natural light during the normal waking period

what are zeitgebers?

environmental cues that the suprachiasmatic nucleus uses to align our sleep-wake cycle

list 3 examples of zeitgebers

• light

• temperature

• eating and drinking patterns

• sounds

• routine

how does caffeine impact sleep

A stimulant, Increases the activity of the nervous system, promoting wakefulness. Blocks sleep-promoting neurotransmitters

how does alcohol impact sleep

A depressant, can increase feelings of tiredness. can make it easier to fall asleep however impairs the quality of sleep, often negatively impacts the second half of sleep episodes, in which sleep disruptions are more common

how does high-suagr and high-fat foods impact sleep

consuming a diet high in fatty and sugary foods, can negatively impact sleep quality and quantity

how does spicy foods impact sleep

can increase body temperature. This can impair sleep. can stimulate and increase metabolic processes, which can make it more difficult to fall asleep