Psy 202 sleep notes
Psy 202 sleep notes PSY 202
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This 6 page Class Notes was uploaded by Ben Christensen on Monday February 1, 2016. The Class Notes belongs to PSY 202 at California Polytechnic State University San Luis Obispo taught by Dr. Rujin, Dr. Laver in Fall 2016. Since its upload, it has received 35 views. For similar materials see General Psychology in Psychlogy at California Polytechnic State University San Luis Obispo.
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Date Created: 02/01/16
SLEEP by LAVER I. A BEDTIME STORY - train conductors are asleep and train accelerates down the hill and collide with other train at early morning, killing men. - all of these train accidents and many others happen between 3-6am II. BIOLOGICAL CLOCKS A. Circadian – once a day - plants cycles are not dependent on temp. or light. - sleep/ wake cycle - these are independent of time! - most of these are about 24hours long, depending on the process in discussion * are affected by environmental cues called Zeitgerbers which reset the cycle. But without these cues, the organism reverts back to its own clock (free running) B. Infradian – less than once a day - ie: menstrual cycle, and bears hibernations C. Ultradian – more than once a day - ie: heartbeat, breathing III. FREE RUNNING A. Absence of zeitgebers - Plants : 22 - Mice : 23 - Monkeys : 24.5 - Humans: about 25 hours (internal sleep wake clock) - experiments done in complete absence form natural might and time tellers B. Suprachiasmatic nucleus - Natural light is a major zeitberger that affects this nucleus in the hypothalamus. - A “kernel of cells above the crossing” of the occipital lobe. - this nucleus also monitors melatonin. C. Laboratory studies - Weitzman and czeisler in the mid 1970’s they sound proofed isolated, unused hospital wing in the Bronx. - the patients were placed in a time vacuum. They were selected based on being stable psychologically. - they would take frequent and regular physiological measurements, (ie: blood samples, temperature) - they were given a 24hour day at the beginning and then they were let to sleep whenever. - they began to free run, and went to bed an hour later each day…. 25hour clock. IV. WHY IS MONDAY MORNING SO AWFUL? Keep your sleep schedule regular! - people can work comfortably plus or minus 2 hours of the 25. - Jet lag : exceeding the typical Zietbergers and cues and throwing off your internal clock. 1) weekday = 11-7 2) Friday = bed at 1am (not a big deal, within the buffer) 3) Saturday = bed to 3am (still no problems its on the 25hour schedule) 4) Sunday night = 11pm ( internal clock wants to sleep at 4, so you try and go to bed way too early) * keep sleep regular, this is good sleep hygene V. STAGES OF SLEEP - 10 hours is normal for college kids A. Stage 1 - the onset of sleep is sudden, not gradual. (dement, 1974) - people are asked to sleep with eyes taped open, and they were asked to push a button when ever the light flashed. People stopped pushing the button suddenly, not hit or miss of a bit - this stage lasts 10 min. - drifting thougths - slow rolling of eyes. if you are woken up during this you will not feel like you were asleep at all. - sleep spindles begin. B. Stage 2 - lasts 20min - more synchronization in neurons - EEG still responds to noise - “K-complex” are the noises being herd in the environment C. Stage 3-4 - About an hour - Extreme synchronization - This is where dreams occur, as well as night terrors/ somnambulism (sleep walking) - Delta waves are very synchronized and slow D. REM sleep - Rapid Eye Movement - The brain waves look identical to being awake. - You lose control of muscles, and become paralyzed in a sense. Loss of muscle tone - Lasts 30 min – 60 min - increased blood flow to the brain - There is sexual arousal - postage stamp test : wrap stamps around your dick to see if you break them with an erection. To see if erectile disfunction E. Changes in cycling - REM sleep time increases throughout the night. - as you get older, you have less and less REM. In newborns, half of their sleep Is REM. V. Theories of Dreaming 1) Psychoanalytic (Freud) - we are not in control of our mental processes, they are not conscious. - Dreams play key roles as wish fulfillment and desire gratification in your waking life. -Manifest content = you can remember it - Latent content = things that even in your dreams you can’t come face to face with, symbols. 2) Activation- synthesis (hobson and McCarley) -Random signals emanate from the pons. The pons is active during REM - These are interpreted by the cortex 3) Information Processing (Evans, Crick, Cartwright) - Mental “housekeeping” / mental consolidation - Problem solving and insight 4) Summary: - NREM dreams are involved in simple retention of new information -REM dreams are critical in applying information in new or creative ways. VI. SLEEP DEPRIVATION & SLEEP DEBT A. Symptoms of sleep deprivation - impaired cognition - hallucinations - paranoia - automatic behavior = low-level functioning, eyes open, brain asleep - micro sleep episodes = 2-3 seconds - if deprived of sleep for a long time: you go straight into REM B. Sleep Debt Mythbusters: Drivng Tipsy vs Driving Tired Mythbusters recently tested whether or not a person is more impaired when driving tired than when driving a little tipsy. You will find the results were more than informative. High school student sets record for staying awake 264 hours(start at 1:11) - accumulated, insufficient sleep over several days. - sleep is not dispelnsible. - cognitive deficits: memory suffers - hormonal changes ( looks like you have diabetes) - motor skills suffer and you can be at the same level as if you were drunk. ...if we have time: VII. SLEEP PATHOLOGY A. Polysomnograpy B. Disorders VIII. SLEEP HYGIENE + Tips from pioneering sleep researcher Dr. William Dement Sleep only when sleepy. If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy. Don't take naps. Wake up and go to bed the same time every day. Refrain from exercise at least 4 hours from bedtime. Develop relaxing rituals before bedtime. Use your bed only for sleeping. Stay away from caffeine, nicotine, and alcohol at least 4—6 hours before bed. Have a light snack before bed. Take a hot bath 90 minutes before bed. Make sure your bed and bedroom are quiet and comfortable. Use sunlight to set your biological clock.
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