Sleep

Question 1

what is a Psychological construct

Answer 1

Psychological construct, it’s a an agreed upon description and understanding of psychological phenomena which cannot be overtly measured or observed

-An entity we believe to exist because we can measure its effects but not the entity itself
-Cannot directly measure a person’s state of consciousness or what they are thinking
-Can be measured subjectively (self-reports, personal opinion) or objectively looking at controlled data (EEG, EOG)

Question 2

what are the States of consciousness

Answer 2

• normal waking consciousness
  -Altered states of consciousness
  -Induced altered state of consciousness
  -Naturally occurring states of consciousness

Question 3

define Normal waking consciousness-

Answer 3

the state of consciousness that most people spend the majority of their time in

-Characterised by the ability to be aware of both internal and external stimuli

Question 4

define Altered states of consciousness

Answer 4

a broad term that covers any state of consciousness that differs from
- normal waking consciousness
-Characterised by different levels of awareness
-Temporary change in state of consciousness and can be categorised into naturally
-occurring ASCs or induced ASCs

Question 5

define Induced altered state of consciousness

Answer 5

occurs due to purposeful action or aid, requires intervention from an external source (eg: alcohol, drugs, meditation)

Question 6

define Naturally occurring states of consciousness

Answer 6

occurs without intervention, built into genetic code and natural to the body (eg: daydreaming, drowsiness, sleep)

Question 6

Consciousness continuum

Answer 6

a progression of states of consciousness ranging from least aware to most

Question 7

define Consciousness

Answer 7

the awareness of internal and external stimuli

Question 8

Characteristics of sleep

Answer 8

-A reduced ability to control behaviour
-Less accurate understanding of the passage of time
- A reduction in the control we have over thoughts
-Perceptual and cognitive distortions, irrational thoughts and perceptions

Question 9

Sleep episodes

Answer 9

-A sleep episode is the full duration of time spent asleep
-Made up of multiple 90 minute (approx.) repeated cycles of REM and NREM sleep called
-sleep cycles
-A hypnogram is a sleep graph which tracks how much of each type of sleep an individual has experienced

Question 9

what is REM and NREM sleep

Answer 9

REM = rapid eye movement
NREM =non- rapid eye movement

Question 10

Characteristics of NREM

Answer 10

*Sleeper is considered to have a less active brain

*Physical movement is possible as the body is said to be more active

*Movement tends to decrease as NREM stages progress

*Dreams are non-vivid and aren’t
frequently recalled

*Approx 75-80% of a sleep episode and is subdivided into three stages

*NREM decreases with each sleep cycle

Question 11

Characteristics of REM sleep

Answer 11

*Sleeper is considered to have a highly active brain and less active body

• Sleeper is virtually paralysed from the neck down

*Relatively light stage of sleep and can be woken fairly easily

*Vivid dreaming that can be frequently recalled

*Approximately 20-25% of a sleep ep

*Time spent in REM increases as the sleep episode progresses

Question 12

NREM- Stage 1

Answer 12

• Sleeper transitions from being awake into a light sleep
• Signified by the hypnagogic state where some people experience feelings of floating,
  falling, or a sudden jerk (referred to as a hypnic jerk)
• Sleeper loses awareness of themselves and their surroundings but is sill aware of faint sounds and can be easily woken

Question 13

NREM- Stage 2

Answer 13

Sleeper is still in a relatively light sleep
- Individuals spend the majority of their time asleep in NREM stage 2
- In this stage the sleeper is considered truly asleep due to the types of brain waves Occurring

Question 14

NREM- stage 3

Answer 14

The sleeper is in a deep stage of sleep and it is difficult to wake the sleeper
- In this stage if the sleeper is woken during this stage they are likely to feel drowsy and disorientated
- Sleepwalking and sleep talking are most likely to occur

Question 15

MEASURING SLEEP- PHYSIOLOGICAL MEASURES
Objective measures

Answer 15

Electroencephalograph (EEG)-

Electromyograph (EMG) -

Electro-oculograph (EOG)-

Question 16

Electroencephalograph (EEG)-

Answer 16

a device that detects, amplifies and records the electrical activity of the brain

Electrical impulses made by neurons are detected by the EEG and then presented as brain wave patterns

• In Normal waking consciousness the EEG will show - higher frequency and a lower amplitude
• In an altered state of consciousness, the EEG will show lower frequency and a higher amplitude

Question 17

+ Electroencephalograph (EEG)

Answer 17

useful for sleep studies or diagnoses of patients with brain damage or a neurological or mental
disorder, such as tumours, sleep disorders and Alzheimer’s

Question 18

_ Electroencephalograph (EEG)

Answer 18

it measures neural activity underneath a thick skull and therefore is not entirely precise, and it cannot
pinpoint or identify dysfunctional areas of the brain like an MRI

Question 19

Electromyograph (EMG) -

Answer 19

a device that detects, amplifies and records the electrical activity of the body’s muscles by attaching electrodes to the skin

-Muscle movement and tension can be used to identify the different stages and types of sleep an individual may be experiencing
- During REM sleep the EMG will show low activity as there is low levels of physiological activity during this type of sleep
-During NREM sleep the EMG will show medium/moderate activity as there is some physiological activity during this type of sleep
-As NREM progresses an EMG will show lower levels of activity

Question 20

Electro-oculograph (EOG)-

Answer 20

a device that detects, amplifies and records the electrical activity of the muscles around the eye responsible for eye movement

-Movement of these muscles is measured by electrodes that are attached to the skin above the muscles
-During REM sleep an individual experiences rapid eye movement therefore an EOG is likely to show high activity
-During NREM sleep an individual doesn’t experience rapid eye movement therefore an EOG is likely to show low activity

Question 21

Subjective measures

Answer 21

• Sleep diaries
• Video monitoring

Question 22

Sleep diaries

Answer 22

a record containing self-reported descriptions from an individual about their sleeping periods

Question 23

what information may a sleep diary provide

Answer 23

estimated time spent sleeping, quality of sleep, and nature of their sleep -Can include both quantitative and qualitative data that is recorded over a period of time -This method is subjective and therefore can be less reliable than objective measures -Can incl: dreams, thoughts and feelings before going to sleep, behaviours, wake ups

Question 24

Video monitoring

Answer 24

- involves the use of camera and audio technologies to record an individual as they

Question 25

what kind of data does video monitoring provide

Answer 25

- track their sleeping and waking period, their movement and activities when sleeping - Particularly useful for individuals with sleep disorders as their behaviour whilst sleeping can be observed -Used in conjunction with physiological measures to provide a phenomenon with validity - The interpretation of video monitoring is subjective

Question 26

Strengths of subjective measures

Answer 26

they provide qualitative information with extensive detail and description

Question 27

weekness of subjective mesures

Answer 27

as the patient is responsible for recording the information, it is subjective and therefore may not be accurate

Question 28

what is the Circadian rhythm

Answer 28

biological and behavioural changes that occur as part of a cycle that lasts around 24 hours

Question 29

what is the sleep wake cycle

Answer 29

a type of circadian rhythm that is made up of a 24 hour period that an individual spends sleeping and being awake and alert

Question 30

There are biological mechanisms that help to regulate the sleep-wake cycle including

Answer 30

- the superchiasmatic nucleus and melatonin

Question 31

Ultradian rhythms -

Answer 31

biological and behavioural changes that occur in a cycle that lasts less than 24 hours - Throughout an individual’s sleep episode, they experience sleep cycles (REM + NREM) -A sleep cycle is a repeated approximate 90-minute period in which an individual progresses through stages of REM and NREM stages 1-3 -The number of cycles is dependent on an individual’s sleep duration -On average around 5-6 cycles during a sleep episode

Question 32

Suprachiasmatic nucleus (SCN)

Answer 32

area of the hypothalamus that is responsible for regulating an individuals sleep-wake patterns, an internal body clock. The SCN receives information from both external and internal cues to help moderate the

Question 33

circadian rhythm external cues

Answer 33

involves information from the external environment such as the absence or presence of light

Question 34

circadian rhythm internal cues

Answer 34

involves information that originates from within the body such as the presence of suppression of genes known as clock genes

Question 35

Melatonin

Answer 35

The info from internal/ external cues dictates the messages that the SCN sends to the pineal gland (either excitatory or inhibitory) - Pineal gland is the gland responsible for the production and release of melatonin - Released typically at night to induce sleep by promoting feelings of calmness and relaxation

Question 36

SCN Process (biological mechanisms of sleep)

Answer 36

1. The SCN receives external cues and internal (external light is detected by the light sensitive neurons in the eye/retina) 2. messages sent via the retina neurone to the SCN along the optic nerve 3. After receiving both external and internal cues the SCN sends neural messages (signals) to the pineal gland to produce and release melatonin 4. The pineal gland releases melatonin into the bloodstream, which promotes feelings of calm and relaxation, therefore promoting sleep

Question 37

Sleep deprivation

Answer 37

inadequate quality/ quality of sleep

Question 38

Full sleep deprivation

Answer 38

when an individual has no sleep in a 24-hour period

Question 39

Partial sleep deprivation

Answer 39

when an individual sleeps for some duration within a 24-hour period, but the sleep is too short, or the quality of sleep is poor - Need to consider age range requirements on sleep duration - Partial involves both quality and quantity

Question 40

EFFECTS OF SLEEP DEPRIVATION - AFFECTIVE

Answer 40

Describes the experience, regulation and expression of emotions

Question 41

AFFECTIVE

Answer 41

Poor emotional regulation resulting in amplified emotional responses - A reduced ability to cope with stress internally - Emotional outbursts that include an increase in aggression and impatience - Reduced empathy and understanding towards others

Question 42

EFFECTS OF SLEEP DEPRIVATION -BEHAVIOURAL

Answer 42

Observable changes in behaviour and actions

Question 43

-BEHAVIOURAL

Answer 43

-Excessive sleepiness during the day and taking micro sleeps throughout the day - Slowed reaction time and slowed response to stimuli - Reduced motor control and increased clumsiness - Increased likelihood in engaging in risk taking behaviours

Question 44

EFFECTS OF SLEEP DEPRIVATION - COGNITIVE

Answer 44

Changes in mental processes that an individual performs in order to process information

Question 45

-COGNITIVE

Answer 45

Reduced concentration -Impairment of short-term memory, diminishing the ability to actively process information - Lapses in attention and a short attention span - Impaired decision-making processes and problem-solving abilities

Question 46

Blood alcohol concentration- BAC

Answer 46

is a measure of how much alcohol is in a person’s bloodstream - If a person’s BAC is 0.05, there are 0.05 grams of alcohol from every 100 millilitres of blood

Question 47

BAC 0.05 =

Answer 47

17 hours of sleep deprivation (partial sleep deprivation)

Question 48

BAC 0.10 =

Answer 48

24 hours of sleep deprivation (full sleep deprivation)

Question 49

Affective effects BAC

Answer 49

- Negatively affects someone’s emotional functioning, making them more irritable or sensitive - Long-term will have dulling effects as it is a depressant - Alter an individuals emotional state in a positive or negative way - Short term may feel happy and excited - Experience difficulty judging the emotions of others and experiencing amplified emotional response

Question 50

Cognitive effects BAC

Answer 50

Slower mental processes (such as reduced speed in processing and understanding information) - Decreased ability to reason and problem solve - Greater difficulty in making sense of the world and reduced ability to make decisions effectively and quickly - Cognitive distortions

Question 51

Circadian rhythm sleep disorders-

Answer 51

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

Question 52

Causes to Circadian rhythm sleep disorders

Answer 52

-A disruption to the sleep wake cycle - May be due to a biological issue such as the sleep- wake shift that occurs in adolescents - Lifestyle changes like shift work

Question 53

Effects of Circadian rhythm sleep disorders

Answer 53

- An individual experiences some form of sleep deprivation - Therefore, an individual may experience amplified emotional responses, fatigue, irritability, shortened attention span - Can be disruptive to an individual’s lifestyle - Makes it difficult to complete daily tasks and can impact our ability to cope in various environments

Question 54

Delayed Sleep Phase Syndrome (DSPS

Answer 54

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

Question 55

what is delayed sleep phrase syndrome caused by

Answer 55

- Caused by a misalignment between external and internal cues that regulate the circadian rhythm - External cues are received at an appropriate time but internal cues are not - Individuals don’t receive internal cues properly in the morning and night, causing melatonin secretion to occur later

Question 56

Advanced Sleep Phase Disorder (ASPD)-

Answer 56

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

Question 57

what is advanced sleep phase disorder caused by

Answer 57

Caused by a misalignment between external and internal cues that regulate the circadian rhythm - External cues are received at an appropriate time but internal cues are not - Melatonin secretion occurs earlier for individuals with ASPD

Question 58

Shift work

Answer 58

working at unusual hours, such as working overnight which means having to sleep at unusual times and can involve rotating shift work which therefore constantly changing and adapting to the environment. -cause of sleep problems – resulting in a circadian rhythm sleep disorder shit work disorders are caused by problems with external cues.

Question 59

Treatments - Bright light therapy-

Answer 59

a method used to adjust a person’s circadian rhythm through exposure to a high-intensity light source. could be through glasses or a lamp

Question 60

how bright light therapy works

Answer 60

When an individual is exposed to the light source in the morning, the superchiasmatic nucleus (SCN) will be signalled, promoting wakefulness through the release of cortisol. - In turn triggering an earlier release of melatonin - Change in circadian rhythm occurs over a period of time involving multiple sessions of bright light therapy

Question 61

For BLT to be effective it must….

Answer 61

- Occur at the right time, for type of sleep disorder - Intensity of the light and duration must be appropriate to the desired effect, it should also be built up gradually - Safe exposure, an individual shouldn’t look directly into the light and their face should be an adequate distance away from the light source -15-20 minute sessions with a potential top up through the day (mainly just for shift workers)

Question 62

BLT for Delayed Sleep Phase Syndrome

Answer 62

An individual is exposed to the bright light source in the morning at an appropriate waking time (15-20 mins) - external questions of light is detected by light sensitive neurones retina - message sent via the retinal nurons in the SCN along optic nerve. - SCN sends inhibitory message to pineal gland promoting wakefulness by sending signals to release cortisol -SCN sends signals for melatonin to be released at an earlier time this will help to realign the circadian rhythm with the external environment

Question 63

BLT for Advanced Sleep Phase Disorder

Answer 63

Individual is exposed to the bright light source in the evening or late avo (15-20 around 5 pm aprox) when feeling sleepy. - light sensitive nurons in the retina detects External cue of light. - message sent via the retina neurones to the SCN along the optic nerve. - SCN sends inhibitory message to the pineal gland which signals for melatonin release to occur later - Additionally encouraging cortisol to be realised later in the morning at an appropriate time - helping to realign the circadian rhythm with the external environment

Question 64

BLT for Shift Work Related Sleep Disorder

Answer 64

- Use of BLT depends on the details and timing of an individuals work - Best exposed to the 15-20 session should be exposed to bright light before their shift work, therefore promoting wakefulness when needed - they may need another session - This will help promote sleepiness at a later more suitable time

Question 65

Sleep hygiene

Answer 65

is a term used to describe the practices and habits that promote an individual’s sleep patterns, improving the quality and quantity of sleep -Sleep hygiene improves sleep-wake patterns by making it easier to fall asleep at an appropriate time, increasing the likelihood of experiencing quality sleep

Question 66

Sleep hygiene- factors

Answer 66

- Time -sound -Light -Technology -Assosiation with bed -Food and drink consumption -Exercise

Question 67

Time

Answer 67

sleeping and waking at a time that enables an adequate amount of sleep, and doing so at a consistent time each day (circadian rhythm)

Question 68

sound

Answer 68

sleeping in a fairly quiet space

Question 69

Light

Answer 69

sleeping in a dark space and reducing bright light exposure close to sleeping time to support the relics of melatonin

Question 70

Technology

Answer 70

avoiding bright screen use close to sleeping time, aprox least 2 hrs.

Question 71

Association with bed

Answer 71

avoiding doing activities other than sleeping in bed (like watching tv and studying)

Question 72

Food and drink consumption

Answer 72

avoiding large meals, caffeine and alcohol before sleeping time

Question 73

Exercise

Answer 73

engaging in exercise early in the day and avoiding exercise close to sleeping time because it relies cortisol

Question 74

Sleep hygiene can also influence mental wellbeing (positive correlation)

Answer 74

-Mental wellbeing is an individuals psychological state involving their ability to think process information and regulate emotions. -Sleep hygiene enables individuals to experience good quality sleep of an adequate -quantity -Good sleep is likely to reduce the likelihood of mental health problems *Relationship between the two is bidirectional*

Question 75

Zeitgebers-

Answer 75

are external cues from the environment that influence the circadian rhythm (external questions such as light, temperature and eating and drinking pattens) Signals that regulate the circadian rhythm - Consequently, help to promote sleepiness and wakefulness at appropriate times

Question 76

Day light and blue light

Answer 76

-Daylight is predominately natural blue light, which signals to the superchiasmatic nucleus to cease melatonin production therefore promoting wakefulness -Artificial blue light can act as a Zeitgeber (an external cue) in the same way that daylight does. -Therefore, exposure to daylight/blue light at nighttime can reduce sleepiness

Question 77

External temperature

Answer 77

- Link between having a cool room temperature and experiencing improved quality and quantity of sleep - Believed because body temperature drops during sleep and therefore a cool room helps to cool body temperature - 18.3 degrees Celsius is an ideal room temperature for sleep - Extreme temperatures (high or low) are not good for sleep quality and quantity

Question 78

Eating and drinking

Answer 78

- Types of food and drink that individuals consumes can impact the quality and quantity of sleep - caffeine (stimulant) - alcohol (depressant) - spicy food (increases temp of body) -high sugar high fat foods - (timing) Eating too close to sleep time can make it harder to fall asleep due to the stimulation of the nervous system -(amount) Going to sleep feeling hungry or eating large meals close to sleep time can lead to poorer sleep quality and quantity

Question 79

effects of shift work disorders

Answer 79

- insomnia (a sleep disorder characterised by difficulty falling asleep and staying asleep) - fragmented sleep: repeatedly waking up during a sleep episode and having multiple short sleep episodes during the day (naps), as opposed to one regular sleep episode (approximately 8 hours).

Question 80

relationship between sleep hygienic and zietgeberts

Answer 80

because Zeitgebers are external cues from the environment they can be somewhat controlled by the individuals, for example exposure to blue light can be restricted prior to sleep by reducing screen exposure. in this way Zeitgebers can act as tools to enable sleep hygiene.