Health Chapter 7

in what increments should u change your sleep schedule

15-20

how long should naps be and when

20-60 min early afternoon not after dinner

about how many hours do short sleepers need to feel fully awake

4-6 hours

how many distinct stages of sleep are there

5

how long do dreams usually last

5 - 20 minutes

what is A disorder characterized by "sleep attacks" in which a person suddenly falls asleep at various times during the day

Narcolepsy

what 3 systems does a lack of sleep affect

Nervous System (brain mainly controls this system) Immune System Endocrine System (glands)

Name the Stage: light sleep, may experience vivid sensations or hallucinations (the falling sensation), drift in and out of sleep, and easily awakened.

Stage 1

what can cause tooth damage, a sore jaw, and headaches (reducing caffeine may b helpful in treatment)

Teeth Grinding, also called: Bruxism

what is A condition in which a person grinds or clenches their teeth while sleeping

Teeth Grinding, also called: Bruxism

the SCN controls: 4

The sleep-wake cycle Body temperature while you sleep Hormone levels while you sleep Brain wave activity 👽

what is An amino acid that aids the body in producing chemicals that cause sleep Turkey & bananas

Tryptophan

Whats acute insomnia/whats it caused by

a common condition caused by daily stressors

what is hypertension

a fancy name for high blood pressure

true or false, you shouldn't Try to exercise at least 5-6 hours before you plan to go to sleep

false u should

how many hours on average do you spend dreaming each night?

more than 2 hours

the following are possible causes for ______ Daily life stresses or major changes Trauma, such as an accident Exposure to books or movies right before sleep Eating right before bed Illness (Especially w/fever) Alcohol, illegal drugs, and some medications

nightmares

what are Highly disturbing dreams associated with negative feelings

nightmares

determine which types o sleep apnea go with each definition: Follows a cycle repeating over & over each night Brain fails to send the right signal to the muscles that control breathing

obstructive central

what are the two types of sleep apnea

obstructive central

what are Sleep disorders that occur when people are partially, but not completely, aroused from sleep

parasomnia

the following are examples of ways to ______ Spend some time outside during the day Open curtains/blinds when you wake in the morning to help jump-start your body's clock Minimize screen time, including reading from an electronic device Use a night-light in the bathroom to avoid turning on a bright light in the middle of the night

regulate sleeping schedule naturally

the following are ways to ________ Take slow deep breaths Progressive muscle relaxation Read a book or magazine or listen to an audiobook Take a warm bath/shower Listen to QUIET music Yoga, meditation or gentle stretching

relax before sleeping

typically sleep walkers don't ______ or ______

remember or respond

set and follow a ____ for sleeping

schedule (all week not just mon-fri)

what are people who can function on less sleep than others?

short sleepers

the following are side effects of _____: Excessive daytime sleepiness Irritability or depression Decline in mental functioning Cardiovascular problems Accidents

sleep apnea

what is A disorder in which a person stops breathing for short periods during sleep

sleep apnea

the following are causes for _____ Genetic makeup Environmental factors such as stress & lack of sleep Alcohol and drug use Medical conditions such as arrhythmias, fever, & some mental disorders

sleep walking

what is a disorder that causes people to get out of bed and walk around while they are in a state of deep sleep

sleep walking

Name the Stage: body temperature drops & heart rate slows, bursts of brain activity called sleep spindles.

stage 2

which stage are sleep spindles in

stage 2

Name the Stage: transition between light and deep sleep. Brain waves start to slow down.

stage 3

Name the Stage: Deep sleep, difficult to wake, movement of eyes & muscles stop completely.

stage 4

Most circadian rhythms are controlled by the body's master biological "clock," and _______

suprachiasmatic nucleus (SCN)

what causes short sleepers to be short sleepers

they. have a genetic mutation that regulates their sleep/wake cycle

Exercising 20 - 30 minutes a day can help you sleep better true or false

true

true or false you should Avoid stimulating activities, such as using a phone, computer or TV when trying to fall asleep

true

what kinds of health problems is a lack of sleep associated with?

type 2 diabetes cardiovascular disease hypertension stroke coronary heart disease obesity irregular heartbeats

besides car accidents _______ can also happen when someone is sleep deprived

workplace

do stimulants make it harder to sleep?

yes

does Caffeine (soda & chocolate Nicotine (tobacco products) interfere with sleep

yes

is it true, When it is light, less melatonin is produced, making you feel awake When it is dark, more melatonin is produced, making you sleepy

yup

what is a shortage of sleep called

Sleep deficit

what is melatonin

A hormone released by the pineal gland that increases the feelings of relaxation and tiredness

how can Narcolepsy be cured

CANT BE CURED IDIOT jk but seriously it cant however: Can be treated with drugs that help control the symptoms

Physical, behavioral, and mental changes in the body that occur naturally and typically follow the 24 hour cycle of the sun It gets dark, we get sleepy, it gets bright, we wake up What is this describing?

Circadian Rhythm

what are dreams during REM sleep like?

Dreams during REM sleep are very vivid (the ones we typically remember)

how does a lack of sleep effect the nervous system?

Feel drowsy Have difficulty concentrating Physical coordination is impaired Increases impulsive decision making

how does a lack of sleep effect the immune system?

Fewer immune cells in the body

when does Parasomnia occur

First falling asleep Between sleep stages Aroused from sleep

what is jet lag?

Jet lag is a fatigue that people feel after changing time zones when they travel

Whats chronic insomnia

Lasts a month or longer May be related to another health problem

how does a lack of sleep effect the Endocrine System?

Lowers production of growth hormones Slows production of proteins needed for cell growth & repair

what are the laws regulating adequate sleep in the workplace?

Mandated periods for medical residents between work shifts Minimum rest periods for airline pilots between flights The maximum number of hours a truck driver can drive during a workweek

determine which type of sleep apnea can be treated by these treatments: Lose weight Sleep on their side instead of their back Special dental devices (keeps jaw forward which opens the airway) CPAP (continuous positive airway pressure therapy) machine: A type of therapy in which a machine is used to open airways during sleep Surgery to: Remove tissue from the throat Clear nasal obstructions Correct other medical problems

Obstructive

Name the Stage: active stage of sleep, breathing irregular, shallow and more rapid, heart rate and blood pressure rise, eyes dart under eyelids, muscles temporarily paralyzed.

REM sleep

what is A disorder in which people experience prickling, tingling, or other irresistible urges to move their legs

Restless Legs Syndrome (RLS)

what is One of the most common disorders, especially among older people (above 40)

Restless Legs Syndrome (RLS)

How many hours of sleep do teenagers need per night?

about 9

besides health problems sleep deprivation can also lead to ______

accidents and injuries

what are the two types on insomnia?

acute chronic

The amount of sleep people need varies at different _____

ages

When the natural circadian rhythm is disrupted, the body's biological clock takes _____

awhile to readjust

why does a lack of sleep relate to obesity

because it changes your metabolism and affects the hypothalamus

what are irregular heartbeats also known as

cardiac arrhythmias

Students who have slept too little often have problems _____

concentrating, solving problems, and retaining information

People who are sleep deprived have impaired abilities, its like ___________

driving while intoxicated

Sleeping an extra 2 - 3 hours on Saturday - Sunday just makes it harder to

get up on Monday

what is the Inability to fall asleep or stay asleep

insomnia

what does the hypothalamus do?

it has to do with eating and controls cravings for sugary things

the following are ways to __________ Reduce the room's temperature and light Maintain quiet Make your bed as comfortable as you can

make a comfortable sleeping environment