Defining Sleep
Identify two differences between NREM and REM sleep.
1. Non-REM sleep is when our brain is quieter and slows down.
2. REM (Rapid Eye Movement) sleep is when the brain is more active and more inclined to dream.
Define a hypnogram?
A line graph that represents the stages of sleep plotted against time.
Define Full Sleep Deprivation?
When an individual has had no sleep in a 24-hour period
Define Bright Light therapy.
Bright light therapy is a method used to adjust a person's circadian rhythm through exposure to a high-intensity light source.
Name the hormone that is being released when you feel drowsy?
Melatonin
Define and Explain what is considered to be NREM Stage 3 (N3).
- It is considered to be deep sleep, during which physiological responses are at their slowest and a person is most difficult to wake up.
- Also known as "slow-wave sleep" due to brain activity being at its slowest.
- Experienced in the first half of the night.
State the recommended amount of hours of sleep for a newborn baby?
14-17 hours
State the hours of wakefulness compared to a BAC level of 0.05% and 0.10%?
0.05% = 17 hours awake
0.10% = 24 hours awake
Define sleep hygiene.
The practice and Habits that promote an individual's sleep
Define accuracy and precision.
Accuracy: How close a measurement is to the true value of the quantity being measured.
Precision: How close a set of measurement values agree with each other.
Define Circadian rhythms.
Circadian rhythms are biological processes that coordinate the timing of body activities over a 24-hour period of time.
Define sleep age?
A projected age that correlates to one's health based on their quality of sleep.
Describe shift work as a cause of circadian rhythm sleep disorder.
Shift work is work that regularly takes place outside of normal business hours. While a shift worker is sleeping, their sleep may be disrupted due to noise from outside traffic, family members, visitors or bright light shining through curtains. This can cause sleep deprivation and may result in excessive sleepiness when they are working next.
Define zeitgebers?
External Cues from the environment that influence the circadian rhythm.
Identify four of the most useful things that someone would record in their sleep diary.
Exercise during the day, Medication, Alcohol intake, caffeination intake, a nap during the day, what was consumed 2-3 hours before bed.
Define Suprachiasmatic Nucleus.
A master body clock in the hypothalamus that regylated body activities to a daily schedule of sleep and wakefullness
State the recommended hours of sleep for an adolescent?
8-10 hours
Define Affective, Behavioural and Cognitive functioning.
Affective: A person's experience of their emotions
Behavioural: A person's observable actions
Cognitive: A person's mental processing
State the degrees that is an ideal room temperature for sleeping?
18.3 c
Define 3 Physiological measures that can be used to measure sleep?
Electromyography (EMG): A technique that detects, amplifies and records the electrical activity of the skeletal muscles
Electro-oculography (EOG): A technique that detects, amplifies and records the electrical activity of the muscles controlling the eyes.
Electroencephalography (EEG): A technique that detects, amplifies and records the electrical activity of the brain
Explain the Difference between normal waking consciousness and altered states of consciousness.
Normal waking consciousness is a state associated with being aware of our internal and external environments (E.g. managing our attention and behaviour when engaging in everyday activities), whereas, altered states of consciousness is any state that differed in awareness when compared to normal waking consciousness (E.g. a child daydreaming in the car).
Explain the sleep patterns for an Adult.
Adult sleep patterns can alter as a result of lifestyle changes such a caring for infants and children, changing work, development of health problems.
N3 sleep begins to decline and is replaced by N2 sleep.
Melatonin concentrations continue to decline overtime.
Identify 3 Affective changes a person might experience if they are sleep deprived.
Increased irritability and moodiness / Reduced empathy towards others / reduced ability to cope with stress / difficulty judging other emotions / increase in negative emotions / increase in aggression and impatience / impaired ability to respond to situations
Suggest how daylight acts as a Zeigteber?
Natural Blue light that regulates the sleep-wake cycle by signaling to the suprachiasmatic nucleus (SCN) to cease melatonin production and promote wakefulness.
State the percentage of REM sleep for an older adult >65?
18%-20%