Ch.4: Improving Sleep
Which of the following is a major contributor to college students' lack of sleep?
restless legs syndrome.
During a sleep study, a person spends the night in a sleep lab, and his or her body functions are monitored by
sensors and electrodes.
The sleep disorder in which breathing is interrupted many times during sleep is
sleep apnea.
The difference between hours of sleep needed and actual hours slept is
sleep debt.
When you feel groggy and disoriented after a long nap, you are experiencing
sleep inertia.
Non-REM sleep is called slow-wave sleep because
the brain generates theta and delta waves.
Sean becomes very sleepy by late afternoon most days and thinks he should make time to fit in a nap. Before including a daily nap in his schedule, he should consider which of the following to ensure that he actually benefits from it?
the time of day and length of the nap
Which of the following groups of Americans is most likely to unintentionally fall asleep during the day?
those between the ages of 18 and 25
Insomnia is often characterized by
waking up frequently during the night.
During which stage of sleep does a person disengage from the environment?
2
According to a major U.S. consensus statement, most adults should get how many hours of sleep per night for optimal health?
7 or more
Which of the following statements about caffeine is true?
The sleep-impairing effects of caffeine can last for 7.7 hours or more.
Obstructive sleep apnea increases a person's risk for all of the following EXCEPT
asthma.
André has a job in international affairs that requires him to travel frequently across multiple time zones. André is at increased risk for
circadian rhythm disorder.
After working on a class project all week and only sleeping about four hours per night, Courtney is
compromising her immunity.
When Marlon gets adequate sleep the night before his intramural basketball games, he has more energy and can run faster and perform better. This can be attributed to
conservation of body energy during sleep.
The most commonly prescribed therapy for obstructive sleep apnea is
continuous positive airway pressure.
The American Academy of Sleep Medicine identifies more than 80 distinct types of
dyssomnia (broad type of sleep disorders)
Carol believes that she sleeps reasonably well at night, yet she feels chronically sluggish and frequently nods off during classes. Carol is most likely experiencing
excessive daytime sleepiness.
Adequate sleep may enhance intellectual health in all the following ways EXCEPT by
expending energy.
Obstructive sleep apnea (OSA) commonly results in
frequent night waking.
Which of the following factors influences a person's sleep needs?
gender
One factor contributing to narcolepsy appears to be
genetic.
According to research, immune function is increased in adolescents who
get more than 9 hours of sleep a night.
All of the following negatively affect the quality of sleep EXCEPT
getting lots of exercise during the day.
Vijay often tosses and turns, unable to sleep for an hour or more after he goes to bed. Which of the following will help change this pattern and allow him to fall asleep faster?
getting up after 20 minutes and doing something relaxing until he feels sleepy
During stage 4, a sleeping person's pituitary gland releases which of the following hormones?
growth hormone
Howard is 88 years old and in excellent health. All his life, he has thrived on just 5 hours of sleep a night. The most likely explanation for Howard's good health despite his lifelong short sleep habit is that he
has a genetic variant affecting his circadian rhythm.
Maria has difficulty falling asleep quickly, and many morning she wakes feeling unrefreshed. Maria most likely has
insomnia
The most common sleep disorder is
insomnia
The condition that causes people to fall asleep involuntarily during the day is
narcolepsy.
Students who begin to doze off during a lecture are usually in which stage of sleep?
1
How much sleep do newborns need daily?
19 to 21 hours.
Which of the following actions helps maintain a sleep-promoting environment?
Cleanliness: Wash your sheets and other bedding regularly, and get rid of clutter.
Which of the following is TRUE about the effect of exercise on your quality of sleep?
Exercising strenuously in the morning or afternoon boosts sleep quality.
Of the following countries, in which do citizens, on average, get the most sleep?
Mexico
Sleepwalking sometimes occurs during
NREM stage 4.
What percentage of the world's population lacks adequate sleep?
about 45 percent
Using electronic devices before bed may disrupt sleep patterns for all of the following reasons EXCEPT the
beeping sounds they sometimes produce.
During non-REM sleep
body temperature and energy use drop.
The disruption of which factor results in jet lag?
circadian rhythm
Sleep disorders can be diagnosed through a(n)
clinical sleep study.
How does sleep deprivation affect drivers?
impairs motor skills
Light traveling through the retina of the eye is a key factor in the regulation of
melatonin
The hormone released by the pineal gland that causes drowsiness is
melatonin
The restful, restorative period of sleep is
non-REM sleep.
Bedwetting, snoring, sleepwalking, and sleep-related eating disorder are all examples of
parasomnias
In preparation for his exam, Juan plans to stay up all night studying. According to research, this strategy will likely result in
reduced cognitive ability.
All of the following medications can cause drowsiness EXCEPT
stimulants.