CH 4: Sleep

The suprachiasmatic nuclei (SCN) are

active in the daytime and mostly inactive at night.

Under the ______ effect, the body attempts to make up for lost REM sleep.

alcohol rebound

A person who has trouble sleeping should set the thermostat

at the low end of their personal comfort level.

What are some of the behaviors that can mitigate moderate sleep apnea?

avoiding allergens not smoking losing weight

Which of the following symptoms are clinical symptoms of insomnia?

five or more awakenings per night experiencing less than 15 minutes of deep, slow-wave sleep sleeping less than 6.5 hours due to awakenings

The average person will experience ______ sleep cycles per night.

four or five

Which of the following are techniques for reducing the effects of a noisy environment on sleep?

generate white noise wear earplugs

A continuous positive airway pressure (CPAP) machine offers relief from sleep apnea by

gently blowing air into the patient's nose.

The most important aspect of a sleep schedule in terms of limiting sleep debt is

going to bed at the same time each night.

During the deepest stages of sleep, ______ hormone stimulates the body to repair tissues and helps to ward off cancer.

growth

Which of the following is a symptom of sleep apnea?

having periods of non-breathing during sleep

Which of the following health conditions have been associated with sleep deprivation?

high blood pressure diabetes obesity

What factors contribute to sleepwalking episodes?

illness stress fatigue

Inadequate sleep affects the immune system by

increasing the production of cells that cause inflammation. reducing the ability of mucous or skin to block germs.

Over time, chronic ______ caused by lack of sleep can cause damage to organs.

inflammation

Difficulty in falling or staying asleep is known as ______.

insomnia

Which of the following contribute to declining sleep quality among older adults?

irregular body temperature declining hormone production

Adults who sleep _______ are at higher risk for obesity.

less than 7 hours

The most important environmental cue affecting sleep is

light.

Which of the following are healthy bedtime rituals that can improve sleep?

listening to soothing music taking a bath

A nap that is ______ is likely to leave you feeling groggy.

longer than 45 minutes

Doses of ______ as low as 0.1 milligram can be effective in trying to aid sleep.

melatonin

Which of the following hormones produces feelings of relaxation and sleepiness?

melatonin

A symptom of insomnia is experiencing less than 15

minutes of deep/slow-wave sleep.

Symptoms such as depression, irritability, and sexual dysfunction are common among individuals who suffer from ______ sleep apnea.

obstructive

Humans spend approximately ______ of their lives asleep.

one-third

One of the hallmarks of obstructive sleep apnea is

periods of loud snoring.

In your brain the SCN signals the ______ gland to release ______ to help you get to sleep.

pineal; melatonin

What are some of the effects that alcohol has on sleep?

poor quality of sleep late-night restlessness

Which of the following would be best for producing alertness and increasing productivity?

a 15-minute nap at 3 p.m.

What are some of the behaviors that are part of night eating syndrome?

repeated awakening late-night binge eating difficulty falling asleep

To maximize the benefit of sleep apps, users should

share the data with a health provider.

Heart disease, stroke, and high blood pressure risks are higher in individuals who

sleep less than six hours per night.

A period of unconscious or partially conscious rest and recovery from the demands of wakefulness is commonly referred to as

sleep.

There are no known health problems that result from

sleeping 10 hours a night.

Breast cancer, prostate cancer, dementia, Alzheimer's, and other health problems have been associated with

sleeping fewer than seven hours per night.

Lack of sleep has been linked to obesity because sleep-deprived individuals experience which of the following?

slower metabolism imbalances between the hormones that increase and suppress appetite more food cravings

Which sleep-related problem is more likely to occur for smokers?

snoring

Transitional, light sleep is characteristic of ______ non-rapid eye movement (NREM) sleep.

stage 1

Circadian rhythms are maintained primarily by the

suprachiasmic nuclei.

Which of the following should be avoided close to bedtime because they can affect melatonin production needed to fall asleep easily?

television computers smart phones

In general, which age group has the most high-quality sleep (NREM stages 3 and 4)?

the young

At 6 or 7 hours sleep per night, the average college student gets about ______ sleep than is recommended for good health.

two hours less

Which of the following has been shown to block the production of melatonin and make it difficult to fall asleep?

viewing blue light from electronic devices

Sleepwalking episodes occur during the ______ third of the night's sleep.

first

About ______% of the population suffers from night eating syndrome.

1.5

It is recommended that you get out of bed after ______ minutes if you do not fall asleep.

30

Once ingested, caffeine peaks in the bloodstream in ______ minutes.

30 to 60

Noise begins to affect sleep at about ______ decibels.

35

In which stages of non-rapid eye movement (NREM) sleep does blood pressure fall?

4 3

How many hours does it take for half of caffeine intake to clear the blood system of a young adult?

4 to 6 hours

Approximately what percentage of Americans suffer from sleep apnea?

40%

The loss of sleep at the start of daylight savings time is associated with a ______ in heart attack risk.

5% increase

An ambient air temperature of ______ degrees Fahrenheit is best for healthful sleep.

62 to 65

Rapid eye movement (REM) sleep starts about ______ minutes after you fall asleep.

70 to 90

A sleep schedule of ______ helps ensure adequate rest and ensures that you awaken more easily.

8 hours every night

Most adults need about ______ hours of sleep on weekdays.

8 to 9

The best-selling prescription sleep medication in the United States is

Ambien

True or false: Artificial light has no effect on sleep/wake cycles.

False

True or false: The brain is largely inactive during sleep.

False

What occurs in the brain of someone who is sleep deprived?

Free radicals build up.

Which of the following are reasons smoking disrupts sleep?

It causes congestion in the nose. It causes swelling of the mucous membranes lining the throat.

After the second sleep cycle, a person will spend most of their time in which stages of sleep?

REM NREM stage 2

Dreaming usually begins during

REM sleep.

What are some characteristics of safe and effective sleep medications?

They can be taken at various doses. They are not addictive. They have no serious side effects

Obstructive sleep apnea occurs when

bulky tissues relax and block the airway.

Sleep apps can benefit users in which of the following ways?

by evaluating the quality of their sleep by waking them at the ideal time

For individuals who suffer from ______ sleep apnea, the brain fails to regulate the breathing mechanisms properly.

central

Aromatherapy uses ______ to induce sleepiness.

essential oils