Health 1-Chapter 4: Sleep
What are consequences of poor sleep for a night or a few nights?
irritability volatility disinhibition
What neuroendocrine substances regulate appetite and can be affected by lack of adequate sleep?
leptin ghrelin
What occurs during microsleep?
loss of perception of outside world
What are treatments for the physical disrupters of anxiety and stress?
meditation and other relaxation strategies a "wind-down" time before bedtime
Who of the following would have the highest risk of developing type 2 diabetes?
men who have short sleep durations
________________ is a momentary lapse in which some parts of the brain lose consciousness.
microsleep
What is the neurological disorder that is characterized by excessive daytime sleepiness, sleep paralysis, and sudden loss of muscle control?
narcolepsy
What is not an environmental disrupter?
nasal congestion
Which are sleep disrupters?
nasal congestion pain caffeine
What are the first three stages of sleep called?
non-rapid eye movement sleep
The suprachiasmatic ___________is the master clock that sets and controls the sleep-wake cycle.
nucleus
During REM sleep, the muscles in the limbs relax completely causing temporary
paralysis.
The stages of sleep are primarily characterized by different
patterns of electrical brain activity.
What issues may increase the risk of developing dementia or cause an earlier onset of dementia?
poor quality sleep sleep disruptions during the night
Which group of women is particularly affected RLS?
pregnant women
Amber recalls having detailed dreams. These dreams occur during the ______ sleep cycle.
rapid eye movement (REM)
What are common physical disrupters?
reflux pain urination
What are medical interventions that can help treat sleep apnea?
removal of tonsils certain oral appliances continuous positive airway pressure (CPAP) machines
The sleep disrupter characterized by a feeling of discomfort or body tension that often affects the legs is called __________ leg syndrome.
restless
Which sleep-related phenomena can contribute to diabetes?
sleep apnea difficulty falling or staying asleep
What is the name for the way in which the distinct stages of sleep come together?
sleep architecture
What can be side effects of a circadian rhythm that is out of sync?
sleepiness nausea mood changes
What are typical patterns of sleep during adolescence?
sleeping late into the morning not feeling sleepy until late at night
To control sleep apnea, the following are recommended options except
sleeping on your back.
What is a lifestyle change that can help treat sleep apnea?
sleeping on your side
________-________ sleep occurs during the deepest stage of sleep, stage III.
slow-wave
What sleep problems are more common among men than women?
snoring sleep apnea
Who is likeliest to have the lowest pain threshold?
someone who gets about five hours of disrupted sleep each night
Adolescents who get enough sleep are likelier to do which of the following?
succeed academically have a better mood refrain from engaging ind risky behaviors
Which description best describes the brain waves that occur during Stage III sleep?
synchronized and slow
The homeostatic sleep drive is controlled by
the buildup of a chemical by-product of brain activity. (adenosine)
What brain wave occurs during Stage I of sleep?
theta
True or false: Circadian rhythms affect athletic performance.
true
When is chronic insomnia diagnosed?
when a person experiences three nights per week of disrupted sleep for three months
When is melatonin usually produced?
when the sun sets
What are phenomena that can influence and reset the body's master clock called?
zeitgebers
Which system helps remove proteins, such as amyloids, during sleep and is protective against dementia?
glymphatic system
For men, which of the following carries the highest mortality risk?
having hypertension and sleeping less than six hours a night
sleep ________ are factors that interfere with the ability to fall asleep or stay asleep
disrupters
What tool measures brain activity during sleep?
electroencephalogram
What are examples of zeitgebers? (Select all that apply.)
exercise being exposed to light eating
True or false: If you tend to awaken at night, you should watch television in your bedroom.
false
Match the neuroendocrine substance with its function.
ghrelin: increases appetite leptin: decreases appetite
Steve has chronic insomnia. In order to overcome it, he needs to
Discover the cause of his poor sleep.
What is not a question on the sleep disrupter checklist?
Do I dream almost every night?
What is a true statement about athletic performance and sleep?
Athletic performance can be improved by getting an adequate amount of sleep.
What statements about caffeine and sleep are true?
Caffeine affects the homeostatic sleep drive. For some people, drinking coffee in the morning can affect their sleep throughout the following evening.
True or false: Sleep affects the nervous system but not the endocrine system of the body.
False
After completing the sleep disrupter checklist, what should you do?
Identify possible sleep disrupters. Keep a sleep log. Remove or reduce sleep disrupters.
Which of following statements about insomnia are true?
Insomnia is a sleep disorder characterized by difficulty falling asleep and staying asleep. About one-third of U.S. adult have some symptoms of insomnia.
____________ is the hormone secreted by the pineal gland, especially in response to darkness.
Melatonin
What is recommended for making a room a good sleep environment?
darkness
What are true statements about sleep and pain?
Poor sleep can increase the risk of developing pain. Poor sleep can create a lower pain threshold.
What are ways to strengthen your circadian rhythm?
Refrain from using electronic devices in the evening. Receive good light exposure in the morning.
Who of the following would be the most likely to have narcolepsy?
Ricardo, who suddenly loses muscle control and becomes briefly paralyzed when startled
What is the lightest stage of sleep?
Stage I
In what stage of sleep do different kinds of brain waves occur in bursts of synchrony?
Stage II
In which stage of sleep do sleepers spend the most time?
Stage II
What stage of sleep has the most restorative functions?
Stage III
Which statement is true about sleep cycles?
They cycle through NREM sleep and REM sleep.
What are true statements about the connection between depression and insomnia?
Treatment for insomnia can alleviate symptoms of depression.
True or false: The amount of sleep an adult needs each night is unique to the person.
True
Almost every night, Rick's roommate appears to stop breathing while he sleeps. Rick mentioned this to his roommate, who then went to the student health center for a consultation. It was determined that the symptoms of Rick's roommate were caused by
Who is the most likely to have chronic insomnia?
What statement about sleep is true?
Worrying about sleeplessness can make it more difficult to fall asleep. Resting and relaxing can be restorative.
What causes social jet-lag?
a circadian rhythm that is out of sync
Who is the most likely to have chronic insomnia?
a person with a high arousal tendency
Who of the following would be likeliest to develop hypertension?
a person with severe sleep apnea
Which neurochemical is likely responsible for the homeostatic sleep drive?
adenosine
What type of brain waves does the electroencephalogram measure when people are awake and quietly resting with their eyes closed?
alpha waves
Sleep _________is the involuntary, repeated interruption of normal breathing during sleep, caused by blocked airways or faulty brain signaling to muscles that support breathing.
apnea
Who needs the most sleep?
babies
What is not a major risk factor for falling asleep at the wheel?
being a woman
Which type of light is produced by electronic devices and can disrupt sleep?
blue light
What happens when humans fall asleep?
body temperature declines blood pressure drops
How does caffeine affect the homeostatic sleep drive?
by blocking adenosine receptors in the brain
What is the sleep-and-wake pattern that is coordinated by the suprachiasmatic nucleus?
circadian rhythm
Which beverages tend to disrupt sleep?
coffee energy drinks alcoholic drinks
What can worsen sleepiness while driving?
cold medicines antihistamines muscle relaxants