Studied by 1 person
Looks like no one added any tags here yet for you.
CONSCIOUSNESS
At any given moment it includes our awareness of (4):
Is classified as a:
Its contents…
varies along:
two states of consciousness:
AWARENESS OF:
all objects / events in the external world
our sensations
mental experiences
our own existence
psychological construct (cannot be directly observed / measured, but rather is inferred from other measures)
it’s contents constantly change as you continually shift your focus of attention
a continuum of awareness (consciousness with two distinctive extremes - total awareness / complete lack of awareness)
TWO STATES OF CONSCIOUSNESS:
normal waking consciousness (NWC)
altered states of consciousness (ASC)
NORMAL WAKING CONSCIOUSNESS (NWC)
Perceptions and thoughts continue to be…
We perceive the world as:
perceptions and thoughts continue to be organised and clear + remain aware of our personal identity
real + maintain a sense of time / place
ALTERED STATES OF CONSCIOUSNESS (ASC)
Mental processing of internal / external stimuli shows…
Things that may be subject to change (4):
Two types of ASC:
mental processing of internal / external stimuli shows distinguishable, measurable changes
SUBJECT TO CHANGE:
wakefulness
self-awareness
emotional awareness
perceptions of time, place + one’s surroundings
TWO TYPES:
naturally occurring ASC: normal part of our lives + happen naturally without any aids (e.g. sleep / daydreaming)
induced ASC: intentionally brought on by the use of some kind of aid (e.g. meditation, hypnosis, alcohol, drugs) - some are unintentionally induced such as and accident of head trauma / disease
SLEEP AS A PSYCHOLOGICAL CONSTRUCT
Considered a psychological construct because:
Measurements of sleep that can be objectively quantified (3):
Characteristics of sleep include (4):
it is a subjective experience that cannot be overtly measured
MEASURED:
physiological changes
overt behaviours
self reports
CHARACTERISTICS:
reduced ability to control behaviour
reduction in the control we have over thoughts
less accurate understanding of the passage of time
perceptual and cognitive distortions
HYPNOGRAM
Shows how…
A Sleep Episode is made up of:
How many sleep cycles (approx.) are there in an average adult’s sleep episode?
shows how NREM and REM sleep periods alternate in a cyclical way
sleep cycles: repeated cycles of REM and NREM stages
5-6 ninety minute sleep cycles
NON-REM SLEEP
Proportion of total time asleep:
Which half of the night has more NREM?
How many stages + distinguished by?
Each successive stage is indicative of (strength of sleep):
Characterised by:
Each stage is dominated by (measurement):
As sleep gets deeper (brain waves + physiological changes):
75-80%
first half of the night
three (N1, N2, N3) - distinguishable pattern of physiological activity
‘deeper’ sleep (N1 = lightest, N3 = deepest)
reduction in physiological activity during transition from stage 1 to 3
a particular brain wave pattern that is different from that of the other stages
brain waves get slower / bigger, breathing / heart rate slows down, blood pressure drops
NON-REM STAGE 1 (N1)
Is when…
Proportion of total sleep time:
How ‘deep’ is sleep?
Most commonly associated with (brain waves):
Sometimes experience (body movement):
Arousal threshold:
Physiological changes (5):
is when sleep begins in the first sleep cycle
4-5%
relatively light sleep
alpha brain waves
involuntary muscle twitches (hypnic jerks)
low arousal threshold - can be easily awakened
PHYSIOLOGICAL CHANGES:
lower level of bodily arousal
decreased heart rate
decreased breathing rate
decreased body temperature
decreased muscle tension
NON-REM STAGE 2 (N2)
How much of sleep cycle does it account for?
How long does it generally last for?
How ‘deep’ is sleep?
Transition to (brain waves):
Brain waves (frequency):
Arousal threshold:
Continued lowering of physiological responses (6):
majority of sleep cycle
10-25 minutes (lengthens with each sleep cycle)
light - moderate sleep (becoming deeper)
theta brain waves
generally slow further - brief bursts of electrical activity (sleep spindles) typically every 3-6 seconds, signalling transition
higher arousal threshold than N1 - can still be easily aroused
PHYSIOLOGICAL CHANGES:
slower heart rate
slower breathing rate
lower muscle activity
lower body temperature
less body movements
lowering of bodily arousal
NON-REM STAGE 3 (N3)
Also known as:
Proportion of total sleep time:
How long does it generally last for?
How ‘deep’ is sleep?
Most commonly associated with (brain waves):
Arousal threshold:
When awoken people can experience:
Physiological changes (5):
‘slow wave sleep’ or ‘delta sleep’
10-15%
in first sleep cycle = 20-40 minutes spent in N3 - as night progresses = less time spent in N3 + may entirely disappear from our sleep cycles in later part of night
deepest sleep
delta brain waves - largest and slowest brain waves
highest arousal threshold - can be difficult to awaken
sleep inertia: mental lag / disorientation experienced when awoken from sleep
PHYSIOLOGICAL CHANGES:
lowest heart rate levels
lowest breathing rate levels
muscles completely relaxed
no eye movements
lowest levels of bodily arousal / physiological responses
REM SLEEP
Also known as:
Proportion of total time asleep:
Characterised by:
Brain wave pattern:
Level of physiological responses:
Somatic activity:
Most dreaming occurs…
Sleep periods (time / spacing):
How deep is sleep?
Arousal threshold:
‘paradoxical sleep’: sleeper appears paralysed - few outward signs of body movement
20-25%
spontaneous bursts of rapid eye movement during which the eyeballs quickly move beneath closed eyelids
beta brain waves - like that produced during alert wakefulness
higher levels of physiological responses - more active in REM than NREM (heartbeat faster / irregular, blood pressure rises, shallower breathing, body temperature rises)
low somatic activity - lowest muscle tone / tension
most dreaming occurs during REM
sleep periods lengthen / occur closer together as sleep episode progresses (first = about 1-5 minutes, second = about 12-15 minutes, third = about 20-25 minutes etc.)
shares both light / deep sleep qualities (brain waves similar to when awake but muscle tension at its lowest)
sleep arousal threshold is variable - most attributed to N2/N3
NREM V REM DREAMS
Characteristics of NREM dreams:
Characteristics of REM dreams:
NREM DREAMS:
shorter
less frequent
less structured
less likely to be recalled
less vivid
REM DREAMS:
narrative structure
can consist of storylines
consist of more abstract shapes / colours etc.
MEASUREMENTS OF PHYSIOLOGICAL RESPONSES TO SLEEP
Most sleep takes place in:
They enable + when:
Objective measurements:
Subjective measurements:
a sleep laboratory
enable researchers to obtain quantitative data on bodily processes / changes that occur as we fall asleep, during sleep + as we awaken from sleep
OBJECTIVE:
electroencephalography (EEG)
electromyography (EMG)
electro-oculargraphy (EOG)
SUBJECTIVE:
sleep diaries
video monitoring
ELECTROENCEPHALOGRAPHY (EEG)
Is used to (DARE):
Describes brain waves in terms of:
Difference between high / low frequency brain waves:
Difference between high / low amplitude brainwaves:
used to detect, amplify + record the electrical activity through electrodes manually placed at various points on the scalp
frequency (number of brain waves per second) + amplitude (intensity of brain waves measured in microvolts / visually judged by size of peaks and troughs of waves from a baseline of zero activity)
DIFFERENCY IN FREQUENCY:
high frequency brain wave activity = faster - more brain waves per unit of time
low frequency brain wave activity = slower - fewer brain waves per unit of time
DIFFERENCE IN AMPLITUDE:
high amplitude brain waves = bigger peaks / troughs
low amplitude brain waves = smaller peaks / troughs
BRAIN WAVES
Types of brain wave patterns measured in EEG:
Throughout a typical sleep episode, patterns of electrical activity tend to…
BRAIN WAVE PATTERN:
beta pattern
alpha pattern
theta pattern
delta pattern
patterns of electrical activity tend to follow a regular sequence
BETA BRAIN WAVE PATTERN
Associated with:
Present when:
State of consciousness:
Frequency:
Amplitude:
alertness + intensive mental activity
dreaming during period of REM sleep
normal waking consciousness
high frequency
low amplitude
ALPHA BRAIN WAVE PATTERN
Associated with:
State of consciousness:
Frequency:
Amplitude:
awake / alert but mentally / physically relaxed and internally focused
normal waking consciousness
high / medium frequency (lower than beta)
low amplitude (higher than beta)
THETA BRAIN WAVE PATTERN
Produced when:
State of consciousness:
Frequency:
Amplitude:
when very drowsy (e.g. just before falling asleep / just after waking up) + when awake and engaged in creative activities
awake or asleep
low frequency
medium amplitude
DELTA BRAIN WAVE PATTERN
Associated with:
State of consciousness:
Frequency:
Amplitude:
deep sleep, dreamless sleep + unconsciousness
unconscious / asleep
low frequency
high amplitude
ELECTROMYOGRAPHY (EMG)
Used to (DARE):
Recordings show:
Electrical activity indicates:
The higher amount of electrical activity:
used to detect, amplify + record the electrical activity by attaching electrodes to the skin above relevant muscles (facial / leg / torso / combo of above)
strength of electrical activity occurring in the muscles
changes in muscle activity (movement) + muscle tone (tension)
the more alert
ELECTRO-OCULARGRAPHY (EOG)
Used to (DARE):
Varieties of eye movements recorded during sleep studies (3):
Value is in…
used to detect, amplify + record the electrical activity in eye muscles that control eye movements
EYE MOVEMENTS:
waking eye movements (WEMs)
slow eye movements (SEMs)
rapid eye movements (REMs)
value is in clarifying the distinction between the two different types of periods of sleep (NREM / REM)
SLEEP DIARIES
Definition:
Duration of recording:
Data is collected through:
Considered (subjective / objective):
Examples of recordings (4):
sleep diary: a ‘log’ used in conjunction with physiological measures to support the assessment of sleep disturbances / disorders
usually one week or more
self-monitoring of relevant data
subjective: based on personal feelings / interpretations - often biased data
EXAMPLES:
time trying to fall asleep
time sleep onset occurred
time of awakening in morning
how rested on feels
VIDEO MONITORING
Records:
Location:
externally observable physiological responses throughout a sleep episode (e.g. falling asleep, changes in body position, waking)
can be conducted at home
REGULATION OF SLEEP-WAKE PATTERNS BY INTERNAL BIOLOGICAL MECHANISMS
Behaviour / how we feel are influenced by:
Biological rhythms are linked to:
Each biological rhythm is maintained / controlled by:
Two types of biological rhythms:
biological rhythms
linked to cyclical changes in environmental cues (sunrise / sunset, day length, amount of light, passing seasons)
a biological clock - genetically determined + occurs at cellular level
BIOLOGICAL RHYTHMS:
circadian rhythm
ultradian rhythm
SLEEP-WAKE CYCLE (CIRCADIAN RHYTHM)
Why is the sleep-wake cycle a circadian rhythm?
Sleep-wake cycle linked to:
Exogenous / endogenous?
Influenced by:
Important property:
In a ‘time-free’ environment:
Following re-exposure to time cues:
24-hour cycle - made up of time spent awake / time spent asleep + involves biological changes that occur over 24-hour period (transitioning from sleep to wakefulness)
SCN
endogenous: internally produced, self-sustaining and persisting in the absence of exogenous cues
environmental time giving cues / stimuli (exogenous) - used to keep in sync with the 24 hour day-night cycle
ability to synchronise with external time cues - if there is a shift / change in external cues = sleep-wake cycle may shift
sleep-wake cycle becomes ‘free-running’ and tends to be pushed forward in time
cycle quickly adjusts to match the 24 hour day-night cycle of the normal environment after being ‘out-of-sync’ after isolation in a time-free environment
ULTRADIAN RHYTHM
During sleep episodes (within sleep-wake cycle) individuals experience:
How many sleep cycles (average) are there during a typical sleep episode?
sleep cycles: repeated approximate 90 minute periods in which individuals progress through stages of REM and NREM sleep
around 5-6
SUPRACHIASMATIC NUCLEUS (SCN)
Location:
Position enables:
Receives info from:
Receives info about:
Receives internal feedback on:
Sends neuronal messages to (glands + hormone):
Chain reactions is suppressed when:
above the optic chasm - point where optic nerves connecting eyes / brain cross
enables SCN to respond to light + control production of melatonin
external / internal cues - helping modulate circadian rhythm
amount of incoming light from eyes - adjusts sleep-wake cycle accordingly
level of melatonin in the blood to further regulate output + timing of sleep-wake cycle
pineal gland - stimulating the secretion of more / less melatonin + adrenal gland - stimulating the secretion of more / less cortisol
it is dark (no light detected)
MELATONIN
Effect:
Released by:
Peaks between:
What conditions is it produced in?
Effect of light:
Amount of melatonin secreted:
Secretion can be impeded by:
induces a sense of calmness + promotes drowsiness (keeps asleep)
pineal gland
2-4am - before gradually declining over night until wake in morning
dark / dimly light environment
inhibits release (e.g. in morning to increase alertness)
varies with amount of light detected by SCN
artificial lighting
CORTISOL
Responsible for (sleep-wake):
Released by / when
increasing alertness / maintaining heightened arousal
adrenal glands in morning - promoting wakefulness
DIFFERENCES IN THE DEMANDS FOR SLEEP ACROSS THE LIFE SPAN
3 main changes in characteristics of sleep:
from birth onwards = duration of sleep decreases
proportion of REM decreases from about 2 years old + remains relatively stable
age related decrease in the time spent in each stage of NREM that persists through old age
NEONATAL PERIOD (1-15 DAYS) - CHARACTERISTICS OF SLEEP
Duration:
Proportion of REM / NREM sleep:
highest it will ever be (approx. 16 hours)
50 / 50 split
INFANCY (3-24 MONTHS) - CHARACTERISTICS OF SLEEP
Duration:
Proportion of REM / NREM sleep:
decreases to approx. 13.5 hours
REM = 35%, NREM = 65%
CHILDHOOD (2-14 YEARS) - CHARACTERISTICS OF SLEEP
Duration:
Proportion of REM / NREM sleep:
Due to significant period…
decrease to approx. 11 hours
REM = decreases to approx. 20%, NREM = increase to approx. 80%
due to significant period there are slight variations
ADOLESCENCE (14-18 YEARS) - CHARACTERISTICS OF SLEEP
Duration:
Proportion of REM / NREM sleep:
Sleep onset:
decreases to approx. 9 hours
REM = 20%, NREM = 80% (consistent)
biological delayed sleep onset by 1-2 hours
YOUNG ADULTHOOD (18-30 YEARS) - CHARACTERISTICS OF SLEEP
Duration:
Proportion of REM / NREM sleep:
decreases to approx. 7.75 hours
REM = 20%, NREM = 80% (consistent)
MIDDLE ADULTHOOD (30-75 YEARS) - CHARACTERISTICS OF SLEEP
Duration:
Proportion of REM / NREM sleep:
remains at approx. 7-8 hours
REM = 20%, NREM = 80% (consistent)
OLD AGE (75+ YEARS) - CHARACTERISTICS OF SLEEP
Duration:
Proportion of REM / NREM sleep:
Tend to experience:
decreases to approx. 6 hours
REM = 20%, NREM = 80% (consistent)
advanced sleep phase disorder (ASPD) - biological shift forward in sleep-wake cycle
SLEEP DISTURBANCE
Short-term / long-term?
When is a sleep disturbance considered a sleep disorder?
short-term
if a sleep disturbance is persistent and regularly disrupts sleep = causing distress / impediment in important areas of everyday life during normal waking hours
SLEEP DISORDER
Short-term / long-term?
Primary sleep disorder definition:
Secondary sleep disorder definition:
Most are associated with:
long-term
primary sleep disorder: persistent sleep disturbances that cannot be attributed to another condition - occurs in its own right / cannot be explained by another condition
secondary sleep disorder: a sleep disturbance that is a by-product of / results from another condition - secondary to something else (underlying condition)
partial sleep deprivation - occurring routinely over a prolonged period
SLEEP DEPRIVATION
Involuntary / voluntary?
Types of sleep deprivation (2):
How does sleep debt accumulate?
Functions it effects (3):
both
voluntary: occurs when we choose to go without sleep
involuntary: when an individual does not choose to go without sleep, but cannot because of other influences (e.g. jobs, working shift work, travelling across time zones)
TYPES:
partial sleep deprivation: individual sleeps some duration within a 24 hour period (but too short / quality poor) - may occur periodically / persistently over the short-term / long-term
total / full sleep deprivation: individual does not sleep at all within a 24 hour period / longer
amount of sleep needed to function at an optimal level - amount of sleep a person actually gets = sleep debt (does not grow to an amount that must be entirely repaid)
EFFECTS:
affective effects (emotions)
behavioural effects (behaviours)
cognitive effects (thinking)
AFFECTIVE FUNCTIONING
Definition:
More likely to be effected when lacking what kind of sleep?
Examples of effects (9):
affective functioning: describes the experience, regulation and expression of emotions
REM sleep
AFFECTIVE EFFECTS:
poor emotional regulation = amplified emotional responses that are out of proportion (exaggerated) compared to normal
irritability and moodiness
increase in negative emotions
reduced ability to cope with stress
difficulty judging other people’s emotions
reduced empathy towards others
impaired ability to appropriately respond to situations - might overreact to minor things / experience emotional outbursts
increase in aggression and impatience
increase in mood swings
BEHAVIOURAL EFFECTS
Definition:
Examples of effects (9):
behavioural effects: are changes in observable behaviour
BEHAVIOURAL EFFECTS:
sleep inertia (sense of disorientation after waking)
excessive sleepiness during the day
increased likelihood of engaging in risk-taking behaviours
fatigue / lack of energy
slowed reaction time
reduced efficiency - more time to do tasks
reduced motor control + heightened clumsiness
involuntary lapses into micro sleeps - not linked to melatonin + light sleep (lacking REM sleep)
diminished social functioning + impaired control of behaviour
COGNITIVE EFFECTS
Definition:
Examples of effects (9):
cognitive effects: changes in mental processes
COGNITIVE EFFECTS:
reduced concentration
impaired short-term memory - diminishes ability to actively process / mentally manipulate info (smaller capacity)
diminished ability to perform cognitive tasks - more monotonous tasks = more likely to make mistakes when sleep deprived
impaired decision making processes / problem-solving abilities
diminished creativity + ability to use abstract thought
reduced retention of info - impaired learning and memory processes
irrational / illogical thinking
more time spent analysing situations / greater likelihood of over looking important details
impaired visual / spatial ability
SLEEP DEPRIVATION V BAC
Significant relationship between:
Effect of alcohol on functioning:
BAC 0.05% =
BAC 0.10% =
Affective effects:
Cognitive effects:
relationship between fatigue due to a moderate level of sleep deprivation, legal levels of alcohol consumption + impaired performance
alcohol is a depressant = slows down nervous system + decreases alertness, concentration, reflexes, decision-making
BAC 0.05% = 17 hours of sleep deprivation (partial sleep deprivation)
BAC 0.10% = 24 hours of sleep deprivation (full sleep deprivation)
affective: sleep deprivation = more moody, irritable, sensitive (negative) - alcohol consumption = happy, excited, angry, sad (greater variability)
COGNITIVE (BOTH SIMILAR):
slower mental processes (e.g. reduced speed in processing / understanding info)
decreased ability to reason / problem solve
greater difficulty making sense of the world
reduced ability to make decisions quickly / effectively
cognitive disorders
CIRCADIAN RHYTHM SLEEP DISORDERS
Under normal conditions, there is alignment between:
Involves a problem with:
May be caused by (3):
Types of circadian rhythm sleep disorders (3):
our internally programmed circadian sleep-wake cycle + the sleep-wake schedule we maintain
the timing of sleep / wake states (cannot sleep when desired / needed / expected)
CAUSED BY:
naturally occurring change / malfunction of biological mechanisms or processes (SCN / melatonin) regulating sleep-wake cycle
mismatch between sleep-wake cycle + day-night cycle of the physical environment
mismatch between individuals sleep-wake cycle + sleep-wake cycle required by school / work / sleep schedule
CIRCADIAN RHYTHM SLEEP DISORDERS:
delayed sleep phase syndrome (DSPS)
advanced sleep phase disorder (ASPD)
shift work disorder
DELAYED SLEEP PHASE SYNDROME (DSPS)
Involves:
Caused by (cues):
Sleep onset is delayed by:
Symptoms involve:
When sleep allowed, quality / quantity is:
Main problem of persistent DSPS:
When does it tend to emerge / worsen?
Effect of treatment:
major sleep episode delayed in relation to desired sleep time or ‘conventional’ time (consistent)
internal cues = natural tendency to sleep later / wake up later
3-4 + hours
insomnia (“sleep onset insomnia”), excessive sleepiness, difficulty awakening at desired time
normal for age + same cycles of REM / NREM
sleep pattern desynchronises with day-night cycle / environmental time cues = mismatch between social requirements (school / work) therefore requiring waking up earlier than would otherwise occur naturally
adolescence - continuing into early adulthood before normalising again in early adulthood
resistant to many treatment methods
ADVANCED SLEEP PHASE DISORDER (ASPD)
Involves:
Caused by (cues):
Proposed reasoning for disorder:
Timing of sleep episode is:
Symptoms involve:
When sleep allowed, quality / quantity is:
Unlike DSPS individuals with ASPD have less…
Effect of treatment:
advancement of the major sleep episode to earlier time compared to desired / conventional sleep time
internal cues
may be due to age-related deterioration in biological clock (SCN) = reduction in melatonin production evident in older people / shift in melatonin to 2-4 hours earlier than normal
advanced = occurs earlier
persistent sleep deprivation, daytime sleepiness
normal for age
individuals with ASPD have less difficulty maintaining social requirements - societal norms fit more easily into sleep-wake schedules
more receptive to treatment
SHIFT WORK DISORDER
Caused by (cues):
Work shifts overlap with:
Circadian rhythm is:
Symptoms involve:
When sleep allowed, quality / quantity is:
Problem of shift work disorder during night:
external cues: work shifts being regularly scheduled during the usual sleep period
all / part of the sleep period = requiring readjustment of sleep / wake times to work times
constantly shifting / adapting to environment
insomnia when trying to sleep + excessive sleepiness when needing to be awake / alert
poor: night shift workers report sleeping less than desired during the day (fragmented sleep), while social norms / environment continues to work at normal cycle
excessive sleepiness = safety consequences on the job
BRIGHT LIGHT THERAPY (BLT)
Aim to:
Light may be:
Most commonly used device:
3 important variables:
re-set the biological clock (SCN) + realign with desired / required sleep-wake cycle
artificial / sunlight
light box: self-administered, brighter than indoor lights but not sunlight, required number of session across days until body adjusts to new times
3 VARIABLES:
appropriate timing of exposure sessions: according to characteristics of disorder
intensity of light: should build gradually to avoid negative side effects
safe exposure / amount of time: should not look directly into light + adequate distance away
BLT TO TREAT CIRCADIAN RHYTHM SLEEP DISORDERS
Delayed Sleep Phase Syndrome (DSPS):
Advanced Sleep Phase Disorder (ASPD):
Shift Work Sleep Disorder:
DSPS: exposure to bright light source in morning at an appropriate waking time = promoting wakefulness by externally cueing SCN to send signals for release of cortisol + melatonin release at earlier / more appropriate sleeping time
ASPD: exposure to bright light source in evening when feeling sleepy = externally cueing SCN to release cortisol / promote wakefulness + signal melatonin release at later / more appropriate sleeping time, promoting sleepiness
shift work sleep disorder: depends on timing of work = best timing of exposure before beginning of work shift to promote wakefulness when required to be awake / alert (promotes sleepiness later when not required to work)
SLEEP HYGIENE (IMPROVING SLEEP)
‘Hygiene’ used interchangeably with:
Highly effective practices in treatment of sleep disorders / establishing regular sleep-wake patterns:
sleep ‘habits’
PRACTICES:
time: sleep / wake at time enabling adequate amount of sleep + consistency
sound: quiet space
light: dark space + reducing exposure to bright light close to sleep time
comfort
technology / devices: avoiding bright screen use close to sleep time
association with bed: avoid activities other than sleep in bed
food / drink consumption: avoid large meals / caffeine / alcohol before sleep time
exercise: exercise earlier in day not close to sleep time
ADAPTATIONS TO ZEITGEBERS (IMPROVING SLEEP)
Zeitgebers in external environment are used by:
When using zeitgebers to change sleep schedule, adjustments are best made:
used by SCN to adjust circadian rhythms to a 24-hour day
gradually increasing / over time / max. difference of 1-2 hours per night (body allowed time to adjust to circadian rhythm / more sustainable)
LIGHT (ZEITGEBER)
Daylight:
Artificial blue light:
Exposure to artificial blue light through electronic devices:
predominantly natural blue light - regulating SCN to cease melatonin production / promote wakefulness
acts as an external cue similar to daylight - promoting wakefulness
reduces / delays natural production of melatonin / decreases feelings of sleepiness
TEMPERATURE (ZEITGEBER)
Link between:
Ideal room temperature for sleep:
Extreme temperatures (very high / very low):
cool room temperature + experiencing improved quantity / quality of sleep
18.3 degrees celsius
result in poor sleep quantity / quality
EATING / DRINKING PATTERNS (ZEITGEBER)
How do eating / drinking patterns impact sleep? (3)
Impact of Caffeine:
Impact of Alcohol:
Impact of High-sugar + High-fat Foods:
Impact of Spicy foods:
IMPACTS:
what we eat / drink
when we eat / drink (stimulation of digestion system)
how much we eat / drink
caffeine: promotes wakefulness - stimulant increasing activity of NS + blocks sleep-promoting neurotransmitters
alcohol: promotes drowsiness - depressant making it easier to fall asleep (but negatively impacts second half of sleep episode, where sleep disturbances are more likely to occur)
hs / hf food: promotes wakefulness - body expends more energy to digest
spicy food: promotes wakefulness - increasing body temperature + stimulating metabolic processes
Note
Flashcard