psych test - sleep

Normal Waking Consciousness (NWC)

Being awake 

Altered States of Consciousness (ASC):

Distinctly different from normal waking consciousness → naturally occurring or deliberately induced

Sleep

naturally-occurring altered state of consciousness every 24 hours

Circadian rhythms

• A biological rhythm that involves changes in body functions with a duration of about 24 hours

Patterns and cues the body responds to:

Light and dark

Physiological/biological responses

• changes controlled by biological processes like hormone production, brain activity, and body temperature

Melatonin

• Produced by the pineal gland in response to darkness.

• Promotes sleep by regulating the circadian rhythm.

• Suppressed by exposure to light, especially blue light.

Cortisol

• A wakefulness hormone that peaks in the morning.

• Helps with alertness and energy levels.

• High nighttime cortisol (due to stress) can delay sleep.

Ultradian rhythms

Changes in bodily functions that occur as part of a cycle shorter than 24 hours (e.g. sleep cycles)

Sleep cycles = 90 minutes, 4-5 sleep cycles per night

REM

When dream occurs; Beta-like, irregular brainwave

NREM

• Stages 1-2 light sleep / normal sleep

• Stage 3 = deep sleep

• Deep sleep

S1: alpha and theta

S2: theta, brief bursts of high frequency, experienced the most throughout a sleep episode

S3: delta and theta, possible night terrors, difficult to wake, little muscle activity

beta waves

High frequency, low amplitude

Alpha waves

Medium frequency, low amplitude

Theta

medium frequency, medium amplitude

Delta

Low frequency, High amplitude

DARE stands for?

D- Detect A- Amplify R-record E-electro signals

EEG

Measures brain activity

EMG

Detects, amplifies and records the electrical activity of muscles.

Awake = high levels of electrical activity 

Sleep progresses = less electrical activity

REM sleep = little to no electrical activity

EOG

Detects, amplifies and records the electrical activity of the muscles that control eye movements.

Awake = high levels of electrical activity as eyes are moving around taking in visual stimuli.

Stages 1-3 of NREM sleep: decrease in electrical activity 

REM sleep: high level of electrical activity

When are dreams most likely to occur?

During REM (rapid eye movement)

EEG – Brain activity

• Low amplitude and high frequency waves → high brain activity, similar to being awake

• Shows beta and theta waves

EMG  – Muscle activity

• Known as muscle atonia

• Body is paralysed, to prevent moving while dreaming

EOG  – Eye movement

• Detects rapid eye movements

• Suggests visual imagery in dreams

Percentages of time spent dreaming overall and how this changes throughout sleep cycle

• Dreaming mostly occurs during REM sleep, but can also occur during N2 and N3 stages

• Dreams most during REM (20-25%)

• Dream duration and intensity increase as the night progresses 

• Most vivid, memorable dreams occur in the last few REM periods, usually in the early morning hours.

Purpose of dreaming

• Mental consolidation

• Emotional regulation

• Problem solving and creativity

• Cognitive development

examples of meanings of dreams:

Falling

Being chased

Losing teeth

Flying

Being naked in public

Car crash

Exam

Feeling out of control or overwhelmed.

Avoiding a real-life issue, fear, or pressure.

Anxiety about appearance or fear of losing power.

Wanting freedom or feeling liberated.

Feeling exposed, vulnerable, or ashamed.

Fear of losing control or anxiety about life’s direction.

Feeling unprepared, judged, or under pressure to succeed.

Purpose of sleep hygiene

• Helps improve sleep quality and quantity.

• Supports healthy brain function, emotional regulation, and physical health.

• Reduces risk of sleep disorders and promotes alertness during the day

Healthy sleep hygiene practices (what and how)

• Consistent sleep schedule: Go to sleep and wake up at the same time each day.

• Sleep environment: Quiet, dark, and cool rooms

• Limiting blue light exposure: Avoid screens before bed.

Relaxation strategies: Reading, stretching, or meditation before sleep.

Unhealthy/poor sleep hygiene practices (what and how)

• Inconsistent sleep times

• Using devices in bed

• Caffeine/stimulants before bed

• No wind-down routine

Sleep needs 

Recommended hours

• 0-11 months: 12-17 hours

• 1-5 years: 10-14 hours

• School-aged children (6-12 years): 9-11 hours

• Teenagers (13-18 years): 8-10 hours

Adults (18+ years): 7-9 hours

Sleep Deprivation 

• A condition where a person doesn't get enough sleep to function properly.

• Can be acute (short-term) or chronic (long-term).

Impacts of Sleep Deprivation 

• Cognitive: Poor concentration, slower reaction times, forgetfulness.

• Emotional: Mood swings, irritability, increased sensitivity.

Physical: Fatigue, weakened immune system, risk of heart disease, obesity, cancer, and dementia.

Causes of Sleep Deprivation 

• Biological 

  • Insomnia

  • Restless leg syndrome (RLS)

  • Mental illness (e.g., depression, anxiety)

  • Sleep-wake phase delay in adolescence

Environmental

• Noisy or bright room

• Uncomfortable bed

• Temperature extremes

External light or noise (e.g. from outside the room)

Lifestyle

• Shift work disrupting circadian rhythms

• Late-night socialising or studying

• Overuse of technology (blue light suppresses melatonin)

• Caffeine or drug use