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Psychology Chapter 7
7A, 7B, 7C
| Question | Answer |
|---|---|
| Sleep deprivation | inadequate quantity and/ or quality of sleep. Although most people tend to think that sleep deprivation is only about the quantity of sleep, the quality of sleep is also an equally important factor in sleep deprivation |
| eg of sleep depivation | if an individual sleeps for eight hours a night, but only gets light (NREM stages 1 and 2) sleep, they will still show the symptoms of sleep deprivation. |
| Sleep deprivation can be understood in terms of two broad categories: | full sleep deprivation and partial sleep deprivation. |
| Full sleep deprivation | when an individual has no sleep within a 24-hourperiod |
| Partial sleep deprivation | when an individual sleeps for some duration within a 24-hour-period, but the sleep duration is too short, or the quality of sleep is poor, |
| what is it based on | an individual’s needs as some individuals may require a greater duration of sleep to feel fully rested. if a person has not slept for the time required for their age, or if their sleep has lacked quality, they may be partially sleep deprived |
| Effects of sleep deprivation | affective effects • behavioural effects • cognitive effects, respectively. |
| Affective effects | (relating to sleep deprivation) the changes in emotions and emotional responses that arise from sleep deprivation |
| Some affective effects of sleep deprivation include pt 1 | poor emotional regulation; resulting in amplified emotional responses that are out of proportion (exaggerated) in comparison to normal emotional responses • irritability and moodiness • increase in negative emotions • cant to cope with stress |
| Some affective effects of sleep deprivation include pt 2 | • difficulty judging other emotions • reduced empathy • impaired ability to appropriately respond to situations; thus, people may overreact (emotionally) to minor things and experience emotional outbursts • increase in aggression and impatience |
| Behavioural effects (relating to sleep deprivation) | the changes in actions and the ability to control them that arise from sleep deprivation |
| includes pt1 | • 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 |
| includes pt2 | • reduced motor control and heightened clumsiness, more accidents • involuntary lapses into microsleeps (where the individual briefly falls asleep for a few seconds without awareness of doing so) • diminished social functioning |
| Cognitive effects (relating to sleep deprivation | the changes in mental processes that arise from sleep deprivation |
| Some cognitive effects of sleep deprivation include pt 1 | • reduced concentration • impairment of short-term memory • diminished ability to perform cognitive tasks, particularly as the duration of the task increases • lapses in attention • impaired decision-making processes and problem-solving abilities |
| Some cognitive effects of sleep deprivation include pt 2 | • diminished creativity and ability to utilise abstract thought • reduced retention of information, bad learning • irrational thinking • more time spent analysing situations overlooks important details • impaired visual and spatial ability. |
| Blood alcohol concentration (BAC) | a measure of how much alcohol is in a person’s bloodstream |
| effects of alcohol | Because alcohol is a depressant drug, it will slow down the nervous system and decrease alertness, concentration, reflexes, and decision-making. In this way, the higher a person’s BAC, the more their cognition and affect might be impaired or changed. |
| Affective effects of sleep deprivation compared to blood alcohol concentration (BAC) | The consumption of alcohol and sleep deprivation can both affect a person’s affective functioning. sleep deprivation negatively affects someone’s emotional functioning, making them more irritable or sensitive, alchohol make them feel happy, angry, sad |
| stats | Being sleep deprived for 17 hours will cause the same degree of affective impairments as someone who has a BAC of 0.05 Being sleep deprived for 24 hours will cause the same degree of affective impairments as someone who has a BAC of 0.10 |
| Cognitive effects of sleep deprivation compared to blood alcohol concentration (BAC) | Cognition relates to the way you think and process incoming information from the external environment. slower mental processes, such as reduced speed in processing and understanding information |
| stats | Impairments can include slowed mental processes, Difficulty problem solving, cognitive distortions, slowed decision making. Think how this may affect someone while driving … |
| Sleep disorders | disturbances to typical sleeping and waking patterns, sleep disorders are broad and encompass many different types of sleep-related problems |
| Circadian rhythm sleep disorders | sleep disorders that interfere with the typical regulation of the circadian rhythm of sleep, leading to a change in the sleep-wake cycle |
| Causes of circadium sleep disorders | fundamentally caused by a disruption to the typical sleep-wake cycle. This can be due to a biological issue, such as the sleep-wake shift that occurs in adolescents, or lifestyle changes, such as shift work. |
| effects of circadium sleep dsorder | l experiencing some form of sleep deprivation. • amplified emotional responses • fatigue • irritability • reduced ability to concentrate. |
| Delayed sleep phase syndrome (DSPS) | a type of circadian rhythm sleep disorder in which sleep and waking occur later than usual |
| what is it caused by | misalignment between external and internal cues that regulate the circadian rhythm. Specifically, external cues are received at an appropriate time but internal cues are not |
| example | still receives the external cues of light in the morning and dark in the night, but they do not receive internal cues properly in the morning and at night,causes melatonin secretion to occur later and, sleep and wake times occur later than appropriate. |
| DSPS in adolescence | During adolescence the sleep/wake pattern shifts towards the evening (phase delay). •Particularly dangerous because adolescents need far more sleep than an adults |
| why is this | the release of this hormone is delayed for up to 2 hours. •It is thought that lifestyle factors like homework demands, after school activities, and exposure to blue light can also impact sleep times. then exacerbated by early school start times |
| sleep debt | The accumulated amount of sleep loss from insufficient sleep |
| what does this mean for adolscents | Due to the delayed release of melatonin, won’t begin to feel tired until 11/12 but cant sleep in will leave a teenager at least one hour short of optimal amount of sleep Over the period of one week, this adds up to a sleep debt of at least 5 hours. |
| best way to recover | The best way to recover is to follow a consistent sleep/wake pattern that allows you to obtain your required hours of sleep. |
| Advanced sleep phase disorder (ASPD | a type of circadian rhythm sleep disorder in which sleep and waking occur earlier than usual |
| example | , if an individual typically sleeps at 10pm and wakes at 8am, with ASPD they may sleep at 7pm and wake at 5am. |
| what causes this | caused by a misalignment between external and internal cues that regulate the circadian rhythm. Specifically, external cues are being received at an appropriate time, while internal cues are not. |
| example | still receives the external cues of light, but their internal cues are not being received properly in the morning and night. This causes the individual to sleep and wake earlier than appropriate, due to melatonin secretion occurring earlier |
| Shift work | an occupation that involves working at unusual hours, such as working overnight,This can mean an individual has to sleep at unusual times, such as during the day, rather than at night. |
| how does thsi affect sleep | impacts an individual’s sleep-wake cycle as their circadian rhythm is constantly changing and adapting to their environment. This often leads to individuals having difficulty initiating sleep and waking while adjusting from one shift to another. |
| what is it considered as | Shift work is considered to be a cause of sleep problems, rather than being a sleep disorder itself. In this way, shift work can result in a circadian rhythm sleep disorder, as well as or other sleep-related issues |
| Effects of shift work on sleep include: | insomnia (a sleep disorder characterised by difficulty falling asleep and staying asleep). • fragmented sleep. • circadian rhythm phase disorder. • quality and quantity of sleep can be adversely affected. |
| Bright light therapy | a method used to adjust a person’s circadian rhythm through exposure to a high-intensity light sourc |
| differnces between DSPS ASPD AND shift work | DSPS and ASPD caused by problems with internal cues - hormone release, Shift work disorders caused by problems with external cues - working at night & sleeping during the day |
| what does bright light therapy do | Over time, bright light therapy works to readjust the circadian rhythm, so that an individual’s sleep and wake times are more appropriate. |
| how pt 1 | When an individual is exposed to the light source in the morning, (SCN) will be signalled, promoting wakefulness through the release of cortisol. This will in turn trigger an earlier release of melatonin at night-time by the pineal gland. |
| how pt2 | Consequently, the individual will fall asleep earlier at night-time and thus experience a longer and more restful sleep which will benefit the individual the following day. This change occurs over a period of time involving multiple sessions of BLT |
| how long are sessions | Exposure sessions can last from about 15 minutes to a couple of hours and are conducted up to a few times a day. helps to gradually shift a person’s sleep-wake cycle, increase in exposure session each day to reaches their desired waking time |
| Factors essential to successful bright light therapy | Appropriate timing of exposure sessions , The right amount of light, Safe exposure |
| Appropriate timing of exposure sessions | must occur at the right time in order to make a person feel awake at the right time. eg feel sleepy earlier than appropriate, can conduct an exposure session in the late afternoon or early evening , help stay awake and fall asleep later |
| The right amount of light | The intensity of the light and the length of exposure sessions must be appropriate to the person’s disorder and desired changes to their circadian rhythm. must be gradual |
| Safe exposure | A person should not look directly at the light, and their face should be an adequate distance away from the light source. |
| for Delayed sleep phase syndrome | exposed to the bright light source in the morning at an appropriate waking time. This will act as an external cue SCN and promote wakefulness, by sending signals to release cortisol, signals melatonin release at early appropriate sleep time |
| for Advanced sleep phase disorder | exposed to the bright light source in the evening when feeling sleepy, act an external cue to SCN,promote wakefulness. signals for melatonin release at a later appropriate sleep time, also encourageSCN to signal cortisol release later in the morining |
| for Shift workrelated sleep disorder | depends on the details and timing of an individual’s work. An individual is best to be exposed before beginning their shift work, in order to promote wakefulness when they need to be awake and alert. promotes sleepiness at a later, more suitable time |
| Sleep hygiene | the practices and habits that promote an individual’s sleep patterns, is positive and beneficial, as it improves the quality and quantity of sleep. |
| involves | time • sound • light • comfort • technology/devices • association with bed; food and drink • exercise; |
| Sleep hygiene also can influence mental wellbeing. | reduce the likelihood of mental health problems and promote mental wellbeing. The relationship between sleep and mental wellbeing is bidirectional, |
| Zeitgebers | external cues from the environment that influence the circadian rhythm, consequently help to promote sleepiness and wakefulness at appropriate times |
| eg | including light, temperature, eating and drinking patterns, and exercise. |
| Daylight and blue light | light acts as an external cue by signalling to the suprachiasmatic nucleus to promote sleep or wakefulness |
| Blue light | a type of light that can be emitted both naturally and artificially, can also be emitted through artificial sources, such as technological devices. |
| how does daylight act as an zeitgeber | regulates the sleep-wake cycle by signalling to the suprachiasmatic nucleus (SCN) to cease melatonin production and promote wakefulness |
| how does srtifiul blue light act as a zeitgeber | Artificial blue light can also act as an external cue in the same way that daylight does, thus promoting wakefulness. In this way, exposure to natural or artificial blue light at night time can reduce sleepiness. |
| Temperature | there is a link between having a cool room temperature and experiencing improved quantity and quality of sleep. It is thought that this is because body temperature drops during sleep, thus, a cooler room temperature helps body temperature cool. |
| Eating and drinking patterns | refer to what, when, and how much food and drink is consumed by an individual. Our eating and drinking patterns are considered a zeitgeber because they can impact the quality and quantity of our sleep |
| What we eat and drink | influence the quality and quantity of sleep; some foods can negatively impact sleep and some can positively impact sleep. |
| eg | caffeine • alcohol • spicy foods • high-sugar and high-fat foods |
| caffeines affect | a stimulant and thus increases the activity of the nervous system, promoting wakefulness. Additionally, caffeine also blocks sleep-promoting neurotransmitters. |
| alcohol affects | a depressant which can increase feelings of tiredness, can make it easier to fall asleep but significantly impairs the quality of sleep. often negatively impacts sleep in the second half of the sleep episode, in which sleep disruptions are more common |
| High-sugar and high-fat foods | Studies suggest that consuming a diet high in fatty foods and sugary foods can negatively impact sleep quality and quantity |
| Spicy foods | increase body temperature. As you have learnt, cooler body temperatures can promote sleep. spicy foods can stimulate and increase metabolic processes, which can make it more difficult to fall asleep |
| When we eat and drink | Eating too close to sleep time can make it harder to fall asleep. Research suggests that eating food close to sleep time can impair an individual’s quality and quantity of sleep, due to the stimulation of the digestive system |
| How much we eat and drink | The amount of food we eat can also influence sleep quality and quantity. Specifically, going to sleep feeling hungry can lead to poorer sleep quality and quantity |
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