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Sleep in psychology
- 1. PRINCE SULTAN UNIVERSITY COLLAGEOF ENGINEERING INTERIOR DESIGHN ENGINEERING PSY 101 INTRODUCTION TO PSYCHOLOGY SLEEP IN PSYCHOLOGY DONE BY: SABAABOZAID, ELHAM MOHAMMD & MANAL BANDAR INSTRUCTOR: Dr. AROOJ YASWI
- 3. • The definitionof sleep. • Sleep stages. • Sleep disorders. • Ways to fall asleep fast. Contents
- 4. Definition of sleep: •A natural periodic of rest for the mind & body, in which the eyes usually close & consciousness is completely or partially lost, so that there is a decrease in bodily movement & responsiveness to external stimuli. • A state of unconsciousness but still able to awaken by normal sensory stimuli. Sleep
- 5. When we sleepat night, we typically go through several sleep cycles. And each one of these cycles consists of 4 different stages of sleep. Let’s go through what differentiates these stages and what we know about each of them. Sleep Stages
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- 7. This stage occursafter you have decided to sleep and your eyes are closed. During this stage— which typically lasts between 5 and 15 minutes—you are lightly asleep, and you can quickly return to being fully awake. NREM Stage 11
- 8. • Although youare asleep, you may wake up feeling like you didn’t sleep at all. • Your body’s muscles are not inhibited yet: your eyes roll a little bit and you may slightly open your eyelids. • Your breathing slows down and your heartbeat becomes regular. • Your blood pressure and brain temperature decrease. • The hypnic jerk we sometimes experience when falling asleep, accompanied or not by the sensation of falling down, happens during this stage. Some say it is a vestigial reflex humans developed during the evolutionary process to prevent them from falling off the trees they slept in. Defining features
- 9. • People withirregular sleeping habits tend to have these hypnic jerks more often. Did you know?
- 10. When NREM Stage2 sleep kicks in, things get serious! NREM Stage 22
- 11. • Stage 2sleep, which usually lasts about 20 minutes, is characterized by a slowing heart rate and a decrease in body temperature. Your body reduces its activity to prepare you to go into a deep sleep. • It becomes harder to wake you up. • Your brain starts to emit larger waves. • Your blood pressure also decreases, and other metabolic functions slow down too. • The 2 first stages of NREM Sleep together are often referred to as light sleep. Defining features
- 12. We spend mostof our nights in Stage 2 sleep (around 45% of total sleep duration). Did you know?
- 13. This sleep stagerefers to the combined stages of what was previously separated into Stage 3 & 4 sleep. NREM Stage 33
- 14. • This stagetypically starts 35-45 minutes after falling asleep. • As electroencephalograms show, our brain waves slow down and become larger. • At this point, you sleep through most potential sleep disturbances (noises and movements) without showing any reaction. • If you actually wake up during NREM Stage sleep, there’s a high probability you are going to feel disoriented for the first few minutes. Defining features
- 15. Other names forthis stage include “slow-wave sleep” and “Delta sleep.” Did you know?
- 16. This is thefinal stage of a standard sleep cycle. The first Rapid Eye Movement sleep stage lasts around 10 minutes and usually happens after having been asleep at least 90 minutes. REM Stage 44
- 17. • As itsname indicates, your eyes move rapidly in all directions during Rapid Eye Movement sleep. • It is during this stage of sleep (the deepest) that powerful dreams usually happen. Same goes for sleepwalking and bedwetting episodes. • This stage is also characterized by an increase of the heart and respiration rates, and their rhythms may become irregular. • REM stages typically get longer and longer as the night goes by, and the last REM stage can last an hour. Defining features
- 18. REM sleep isalso known as “paradoxical sleep.” This is because the brain waves emitted during this stage seem contradictory to sleep: Although you are sleeping, your brain waves look at lot like what can be recorded when you are fully awake. Another aspect of this paradox is the fact that even though your brain shows heightened activity, most of your muscles are paralyzed. Did you know?
- 19. • Sleep apnea. •Insomnia. • Narcolepsy. • Sleepwalking. • Sleep terror. Sleep disorders
- 20.
- 21. What is sleepApnea ? • Sleep apnea is a common disorder in which a person have one or more pauses in breathing or shallow breaths while he sleeps. • Breathing pauses can last from a few seconds to minutes. • They may occur 30 times or more an hour.
- 22. What causes Apnea? •Your throat muscles and tongue relax more than normal. • Your tongue and tonsils are large compared with the opening into your windpipe. • You're overweight. • The shape of your head and neck may cause a smaller airway size in the mouth and throat area. • The aging process limits your brain signals' ability to keep your throat muscles stiff during sleep.
- 23. Symptoms of Apnea •snoring • Morning headaches • Memory or learning problems and not being able to concentrate • Feeling irritable, depressed, or having mood swings or personality changes • Waking up frequently to urinate • Dry mouth or sore throat when you wake up
- 24. How to preventApnea? • Avoid alcohol and medicines that make you sleepy. • Lose weight if you're overweight or obese. • Sleep on your side instead of your back to help keep your throat open. • If you smoke, quit.
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- 26. What is Insomnia? • There are two types of insomnia: primary insomnia and secondary insomnia. • Primary insomnia: Primary insomnia means that a person is having sleep problems that are not directly associated with any other health condition or problem. • Secondary insomnia: Secondary insomnia means that a person is having sleep problems because of something else, such as a health condition, pain; medication they are taking; or a substance they are using (like alcohol).
- 27. • Significant lifestress (job loss or change, death of a loved one, divorce, moving). • Illness. • Emotional or physical discomfort. • Environmental factors like noise, light, or extreme. temperatures (hot or cold) that interfere with sleep. • Some medications. What causes Insomnia ?
- 28. Insomnia symptoms • Sleepinessduring the day. • General tiredness. • Irritability. • Problems with concentration or memory.
- 29. How to preventInsomnia? • Don't eat a heavy meal late in the day. • Get regular exercise. • Avoid caffeine, nicotine, and alcohol late in the day. • Try to go to sleep at the same time each night and get up at the same time each morning.
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- 31. • Narcolepsy isa neurological disorder that affects the control of sleep and wakefulness. • People with narcolepsy experience excessive daytime sleepiness and intermittent, uncontrollable episodes of falling asleep during the daytime. • Sudden sleep attacks may occur during any type of activity at any time of the day. What is Narcolepsy?
- 32. • The causeof narcolepsy is not known; however, scientists have made progress toward identifying genes strongly associated with the disorder. • These genes control the production of chemicals in the brain that may signal sleep and awake cycles. • Some experts think narcolepsy may be due to a deficiency in the production of a chemical called hypocretin by the brain. What causes Narcolepsy?
- 33. Narcolepsy symptoms • Excessivedaytime sleepiness (EDS). • Cataplexy. • Hallucinations. • Sleep paralysis.
- 34. How to preventNarcolepsy? • While there is no known way to prevent narcolepsy, treatment may help reduce the number of attacks. • Individuals with narcolepsy need to avoid situations that aggravate the condition.
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- 36. What is Sleepwalking? • Known as somnambulism • Is a behavior disorder that originates during deep sleep and results in walking or performing other complex behaviors while asleep. • It is much more common in children than adults and is more likely to occur if a person is sleep deprived. • Because a sleepwalker typically remains in deep sleep throughout the episode, he or she may be difficult to awaken and will probably not remember the sleepwalking incident.
- 37. What causes Sleepwalking? •Sleep deprived • On a chaotic sleep schedule • Stressed • Drunk • Taking drugs • Some medical conditions
- 38. • Sleep talking. •Little or no memory of the event. • Difficulty arousing the sleepwalker during an episode. • Inappropriate behavior such as urinating in closets (more common in children). • Screaming (when sleepwalking occurs in conjunction with sleep terrors). • Violent. Sleepwalking symptoms
- 39. • There isno known way to absolutely prevent sleepwalking; however, certain steps can be taken to minimize one's risk: • Get adequate sleep. • Limit stress. Meditate or do relaxation exercises. • Avoid any kind of stimulation (auditory or visual) prior to bedtime. How to prevent Sleepwalking?
- 40.
- 41. What is sleepterror? • Sleep terrors are episodes of screaming, intense fear and flailing while still asleep. • Also known as night terrors, sleep terrors often are paired with sleepwalking. • Sleep terrors are considered a parasomnia ,an undesired occurrence during sleep. • A sleep terror episode usually lasts from seconds to a few minutes, but episodes may last longer.
- 42. • Sleep deprivationand extreme tiredness. • Stress. • Sleep schedule disruptions, travel or sleep interruptions. • Fever. • In adults, alcohol use. • Some medications. What causes sleep terrors?
- 43. • Begin witha frightening scream or shout. • Sit up in bed and appear frightened. • Stare wide-eyed. • Sweat, breathe heavily, and have a racing pulse, flushed face and dilated pupils. • Be hard to awaken, and be confused if awakened. • Have no or little memory of the event the next morning. • Possibly, get out of bed and run around the house or have aggressive behavior if blocked or restrained. Sleep terrors symptoms
- 44. How to preventSleep terrors? • Reduce the child's stress. • Create a bedtime routine that's simple and relaxing. • Make sure the child gets enough rest. • Help the child from becoming overtired. • Do not let the child stay up too late.
- 46. Set the righttemperature set your thermostat between 16 and 23°C ensuring you stay comfortable throughout the night. 1
- 47. Eat for sleep Foodsrich in magnesium and vitamin B6, both of which are linked to insomnia, can help promote sleepiness. 2
- 48. Use essential oils Incorporatingessential oils, for aromatherapy, into your nightly routine is safe, natural, and therapeutic way to encourage your body to wind down. 3
- 49. Unwind your mind Settleinto bed with a good novel, a spiritual growth book, or read Quran starting about a half hour or so before bedtime to help you unwind and get your brain ready to rest. 4
- 50. Skip sugar andgrains Try not to eat Sugary sweets, juice or fruit before bed as it can spike blood sugar, boost your energy and you can weak up feeling hungry. Instead, try a little bit of protein with a combination of complex carbohydrates which can boost melatonin and help you fall asleep fast. 5
- 51. Keep electronics outof bed Keep your TV in the living room and your computer or phone out of your bedtime, to keep your brain in a rest mode in the bedroom. Plus, turn off your electronic devices around bedtime to tell your brain when it is time to get ready for sleep. 6
- 52. Maintain a regularsleep schedule Keep your circadian rhythm in check by adhering to a regular sleep schedule even on weekends. 7
- 53. Limit caffeine after12 P.M. Avoid eating or drinking any caffeine after noon to keep your body on a natural sleep cycle. 8
- 54. Workout in themorning Try shifting your workout schedule to the morning. You will feel great having completed your exercise session bright and early and it will be easier to unwind at night. 9
- 55. Journal before bed Tryjournaling before bed. It is a therapeutic way to address what might be troubling you and chronicle your day before drifting to sleep. 10
- 56. Don’t count sheep Ifyou find yourself having trouble going to sleep for over 20 minutes don't just lay there trying to force yourself to sleep. It is better to get up and do something else for a few minutes, rather than lay there worrying about the clock. Avoid technology, watching TV, or doing any work, but try reading a book. journaling or any lower light activity. 11
- 57. Get some sunshine Startingyour day with natural light exposure helps ease your biological clock also balances your body's melatonin and cortisol levels. 12
- 58. Relax with adetox bath Instead of taking a rushed shower, try a detox bath instead. It'll help relieve you body of toxins, release the power of essential oils and soothe both your body and brain 13
- 59. Invest in agood mattress All these strategies are null and void if you're sleeping on an uncomfortable mattress! Your health depends on getting a good night's rest, so you want to be sure your mattress. 14
- 60. Reference • https://health.nokia.com/blog/2015/03/17/the-4-different-stages-of-sleep/ • https://www.slideshare.net/zaryabghauri/sleep-54821145 •https://www.capital-partners.com.au/lifestyle/sleep-whats-age-got-to-do-with-it/ • https://www.webmd.com/sleep-disorders/gu • http://kidshealth.org/en/parents/terrors.html • https://www.webmd.com/sleep-disorders/guide/insomnia-symptoms-and-causes#2-7 • https://www.webmd.com/sleep-disorders/guide/narcolepsy#2 • https://www.floridahospital.com/narcolepsy/prevention-narcolepsy • The Best Ways to Get a Good Nights Sleep. (2015, July 28). Retrieved December 01, 2017, from http://icraftopia.com/the-best-ways-to-get-a-good-nights-sleep/ • How to fall asleep fast - 20 ways according to science | Sleep Tips. (2017, October 03). Retrieved December 01, 2017, from https://sleepjunkies.com/tips/how-to-fall-asleep-faster- scientific-way/