Sleep in psychology

1. PRINCE SULTAN UNIVERSITY
COLLAGE OF 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 definition of 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 sleep at 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

6. Sleep Stages

7. This stage occurs after 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 you are 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 with irregular sleeping habits tend to have
these hypnic jerks more often.
Did you know?

10. When NREM Stage 2
sleep kicks in, things get
serious!
NREM Stage 22

11. • Stage 2 sleep, 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 most of our
nights in Stage 2 sleep
(around 45% of total
sleep duration).
Did you know?

13. This sleep stage refers to the
combined stages of what was
previously separated into
Stage 3 & 4 sleep.
NREM Stage 33

14. • This stage typically 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 for this stage include “slow-wave sleep”
and “Delta sleep.”
Did you know?

16. This is the final 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 its name 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 is also 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. Sleep Apnea1

21. What is sleep Apnea ?
• 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 prevent Apnea?
• 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.

25. Insomnia2

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 life stress (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
• Sleepiness during the day.
• General tiredness.
• Irritability.
• Problems with concentration or memory.

29. How to prevent Insomnia?
• 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.

30. Narcolepsy3

31. • Narcolepsy is a 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 cause of 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
• Excessive daytime sleepiness (EDS).
• Cataplexy.
• Hallucinations.
• Sleep paralysis.

34. How to prevent Narcolepsy?
• 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.

35. Sleepwalking4

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 is no 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. Sleep terror5

41. What is sleep terror?
• 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 deprivation and extreme tiredness.
• Stress.
• Sleep schedule disruptions, travel or sleep
interruptions.
• Fever.
• In adults, alcohol use.
• Some medications.
What causes sleep terrors?

43. • Begin with a 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 prevent Sleep 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 right temperature
set your thermostat
between 16 and 23°C
ensuring you stay
comfortable throughout the
night.
1

47. Eat for sleep
Foods rich in magnesium
and vitamin B6, both of
which are linked to
insomnia, can help
promote sleepiness.
2

48. Use essential oils
Incorporating essential 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
Settle into 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 and grains
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 out of 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 regular sleep schedule
Keep your circadian
rhythm in check by
adhering to a regular sleep
schedule even on
weekends.
7

53. Limit caffeine after 12 P.M.
Avoid eating or drinking
any caffeine after noon
to keep your body on a
natural sleep cycle.
8

54. Workout in the morning
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
Try journaling 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
If you 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
Starting your day with
natural light exposure
helps ease your biological
clock also balances your
body's melatonin and
cortisol levels.
12

58. Relax with a detox 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 a good 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/