internal daily 24-hour cycle of waking and sleepings
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sleep
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a period of rest and recovery from the demands of wakefulness
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sleep deprivation
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lack of sufficient time asleep, a condition that impairs physical, emotional, and cognitive functioning
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sleep debt
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the difference between the amount of sleep attained and the amount needed to maintain alert wakefulness during the daytime, when the amount attained is less than the amount needed
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what makes you sleep?
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circadian rhythms are maintained by the suprachiasmic nuclei (SCN) in the brain
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melatonin
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increases relaxation and sleepiness and the pituitary gland to release growth hormone during sleep to help repair damaged tissues
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Non-rapid eye movement (NREM)
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stage 1: relaxed, half-awake sleep
stage 2: brain activity slows and movement stops
stage 3 and 4: blood pressure drops, heart rate slows, blood supply to brain minimized
stage 4 is referred to as deep sleep
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REM sleep
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brain activity becomes more like being awake
dreams are most likely to occur in this stage
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REM paralysis
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periods of no muscle tone and immobility
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REM rebound effect
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when long sleep is possible after inadequate sleep for several nights, you will have longer and more frequent REM sleep
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insomnia
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difficulty falling or staying asleep
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sleep apnea
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periods of non breathing during sleep
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central sleep apnea
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brain fails to regulate the diaphragm and other breathing mechanisms correctly (rare)
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obstructive sleep apnea
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upper airway is obstructed during sleep
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sleepwalking disorder
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a person rises out of an apparently deep sleep and acts as if awake
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sleep-related eating disorder
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a person rises from bed during the night and eats and drinks while asleep
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night eating syndrome
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a person eats excessively during the night while awake
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sleep latency
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amount of time it takes a person to fall asleep
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Unihemispheric sleep
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one brain hemisphere is awake during sleep
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rebound insomnia
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worse than before medication was taken
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At 6 or 7 hours sleeps per night, the average college student gets about _____ sleeps than is recommended for good health
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Two hours less
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Humans spend approximately ______ of their lives asleep
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One-third
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During the deepest stage of sleep, _______ hormones stimulate the body to repair tissues and helps to ward off cancer
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Growth hormones
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Breast cancer, prostate cancer, dementia, Alzheimer's, and other health problems have been associated with
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Sleeping fewer than seven hours per night
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Lack of sleep has been linked to obesity because sleep deprived individuals experience which of the following?
answer
Imbalances between the hormones that increase and suppress appetite, more food cravings, slower metabolism
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Most adults need about _____ hours of sleep on weekdays
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8 to 9
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Heart disease, stroke, and high blood pressure risks are higher in individuals who
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Sleep less than six hours per night
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What are the consequences of sleep deprivation?
answer
Being less sociable with friends, difficulty in dealing with stress, dangerous episodes of micro sleeps
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There are no known health problems that result from
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Sleeping 10 hours a night
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Which of the following health conditions have been associated with sleep deprivation?
answer
Obesity, high blood pressure and diabetes
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Adults who sleep ______ are at higher risk for obesity
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Less than 7 hours
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The loss of sleep at the start of daylight savings time is associated with a _____ in heart attack risk
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5% increase
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During sleep the hippocampus and the _______ work together to strengthen long term memory
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neocortex
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A normally rested person will fall asleep in
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15 to 20 minutes
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Which of the following hormones produce feelings of relaxation and sleepiness?
answer
Melatonin
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The suprachiasimic nuclei are
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Active in the daytime and mostly inactive at night
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Transitional, light sleep is characteristic of _______ non rapid eye movement (NREM) sleep
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stage 1
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Rapid eye movement (REM) sleep starts about _____ minutes after you sleep
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70 to 90
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Which of the following occur during REM sleep?
answer
Intense dreams occur, information is filed in long term memory
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In your brain the SCN signals the _____ gland to release _____ to help you get to sleep
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Pineal; melatonin
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If you are awaken from NREM stage ______, you may deny that you were asleep
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1
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A symptom of insomnia is experiencing less than 15
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Minutes of deep/slow-wave sleep
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Dreaming usually begins during
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REM sleep
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Which of the following is a symptom of sleep apnea?
answer
Having periods of non-breathing during sleep
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Which of the following has been shown to block the production of melatonin and make it difficult to fall asleep?
answer
Viewing blue light from electronic devices
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A person who gets enough sleep one night after several nights of insufficient sleep will experience ______ periods of REM sleep
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longer and more frequent
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A sleep schedule of _____ helps ensure adequate rest and ensures that you awaken more easily
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8 hours every night
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Approximately, what percentage of Americans suffer from sleep apnea?
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40%
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Noise begins to affect sleep at about _____ decibels
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35
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Which of the following should be avoided close to bedtime because they can affect melatonin production needed to fall asleep easily?
answer
Computers, television, smart phones
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Once ingested, caffeine peaks in the bloodstream in _____ minutes
answer
30 to 60
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Which sleep-related problem is more likely to occur for smokers?
answer
snoring
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the most important aspect of a sleep schedule in terms of limiting sleep debt is
answer
going to bed at the same time each night
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Which of the following are techniques for reducing the effects of a noisy environment on sleep?
answer
Wear earplugs, generate white noise
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What are some of the effects that alcohol has on sleep?
answer
Poor quality of sleep, late night restlessness
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Which of the following are true regarding air irritants?
answer
Poor ventilation can aggravate the effects of air irritants, air irritants can disrupt sleep, air irritants include pet dandler, pollen, and cigarette smoke
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How many hours does it take for half of caffeine intake to clear the blood system of a young adult?
answer
4 to 6 hours
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Under the _____ effect, the body attempts to make up for lost REM sleep
answer
Alcohol rebound
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Which of the following should you do to control air quality to aid in sleep?
answer
Open bedroom windows at least weekly, replace air filters every three months
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It is recommend that you get out of bed after _____ minutes if you do not fall asleep
answer
30
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Which of the following are ways to reduce the likelihood of disrupting a bed partners asleep with snoring?
answer
Use nasal sprays, use a humidifier
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Which of the following are healthy bedtime rituals that can improve sleep?
answer
taking a bath, listening to soothing music
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Nonprescription sleep medications used for treating short-term insomnia resulting from a condition such as stress should be discontinued once the condition has been eliminated, ideally in _____ or less
answer
two weeks
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Which of the following are characteristics of longer acting benzodiazepine drugs, such as Restroill and Doral?
answer
They are addictive, they decrease memory, they suppress deep sleep
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Which of the following are reasons smoking disrupts sleep?
answer
It causes congestion in the nose, it causes swelling of the mucous membranes lining the throat
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Aromatherapy uses _____ to induce sleepiness
answer
Essential oils
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To reduce sleep interruptions caused by a bed partners body movements, partners should
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Sleep on a firm mattress
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A person who takes sleep aids but stops taking them may develop insomnia that is worse than before. This is referred to as
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Rebound insomnia
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Doses of _____ as low as 0.1 milligram can be effective in trying to aid sleep
answer
Melatonin
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The best selling prescription sleep medication in the United States is
answer
Ambien
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Which of the following statements about the effect of caffeine, alcohol, and nicotine on sleep is false?
answer
People who smoke one pack a day have been shown to sleep more deeply than nonsmokers
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an individual napping more than 45 minutes will be less groggy than an individual napping 15-45 minutes
answer
False
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Which of the following statements regarding sleep apnea is False?
answer
Sleep apnea can only be addressed through the use of a CPAP machine
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Zach often wakes up in the morning and finds his refrigerator empty and wonders where all of the food went. He may have which sleep disorder?
answer
Sleep related eating disorder
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A sleep latency test measures
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How long it takes a person to fall asleep
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A CPAP machine can be useful for which sleep disorder?
answer
sleep apnea
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Light alerts the biological clock to slow down the secretion of which hormone that promotes sleep?
answer
melatonin
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Which of the following statements about the internal biological clock is false?
answer
The biological clock is not sensitive to artificial light.
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Which of the following statements about the association between sleep and health is false?
answer
Good nutrition and exercise are more important to a healthy lifestyle than sleep.
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Which of the following is not an effect of sleep deprivation?
answer
lowered blood sugar, low anger threshold
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Attempting to cancel out sleep debt by sleeping longer on the weekend is a viable solution to decreasing weekday sleep deprivation.
answer
False
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Restoration and growth take place during the deepest sleep stages.
answer
True
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Scientists believe that creative and novel ideas are most likely to flourish during which state of sleep?
answer
REM sleep
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Which of the following statements about human sleep cycles is true?
answer
Typically, an individual experiences four to five sleep cycles each night.
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Most of the individuals deep sleep takes place in the first third of the night
answer
True
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memory can be impaired from missing the long REM sleep periods that come later in the sleep cycle
answer
True
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NREM
answer
Transitional, light sleep, deep sleep, heart rate slows
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REM
answer
Brain activity similar to that of an awake person, most dreams occur, sleep paralysis, memories filed for long term storage
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