Lesson 2

Artificial light, especially blue light, generally measures so low on the lux scale that it does not interfere with sleep.

False

How far before bedtime should an individual avoid eating a heavy meal (particularly those high in fat content)?

3 hours

How long does it take after vigorous exercise for body temperature to drop enough for drowsiness to occur and deeper sleep to take place?

3 hours

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

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

5 to 7 hours

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

62 to 65

According to FM 7-22, most Soldiers require a range of how much sleep to sustain performance?

7 - 9 hours

The first period of rapid eye movement (REM) sleep starts about ______ minutes after you fall asleep.

70 to 90

Which is of the following is NOT true of Non-Rapid Eye Movement (NREM) sleep?

Brain wave activity is similar to a waking state

The principle of sleep timing is primarily concerned with which of the following?

Consistently going to bed and waking up at the same time on both duty and non-duty days.

Adequate sleep helps regulate our metabolism. People who are sleep deprived eat two times as much fat and 300 more calories the next day than people who are not sleep deprived? Which of the following factors is NOT responsible for this sleep-nutrition impact?

Decreased sleep means individuals are active more hours of the day requiring additional consumption.

Which of the following is NOT an objective of this lesson?

Describe methods for maintaining sufficient sleep in a field environment.

Adequate sleep promotes health in many ways. Which of the following is NOT an example of how sleep and health are related?

During deep sleep growth hormone is suppressed helping prevent the spread of certain types of cancers.

Some individuals believe that they sleep better with music or a television on, that they can sleep anywhere, and that ambient noise does not bother them. True or false, the research on sleep supports the above claims?

False

The closer to bedtime you exercise, the more beneficial effect on your sleep.

False

True of false, according to the 2018 National Sleep Foundation (NSF) poll, only a small minority of respondents (15%) reported going to bed 30 to 60 minutes earlier or later than usual on at least one day during the work week?

False

Which of the following pre-sleep routines are appropriate for individuals experiencing significant stress before bedtime?

Meditation or mindfulness exercises Listen to soothing music Take a warm shower

During a night of sleep an individual cycles back and forth between REM and NREM sleep about every 90 to 100 minutes. During a typical night people experience four or five sleep cycles. Which of the following statements is true about the structure of sleep?

Most of an individual's deep sleep (NREM) occurs in the first third of the night

Which of the following is true about Non-Rapid Eye Movement (NREM) sleep?

NREM sleep is divided into stages of increasingly deeper sleep.

If sleep is interrupted during the first half of the night, the individual is more likely to disturb sleep responsible for the release of hormones that repair and rebuild muscles. This type of sleep is called what?

Non-Rapid Eye Movement (NREM) sleep

Sleep improves mental acuity, with faster response times, fewer errors, and fewer lapses in attention. Also improved are judgment, problem-solving, situational awareness, mood, resilience, and general well-being. Based on these positives impacts, how should we think about the sleep-performance relationship?

Performance continuum (more sleep produces improved performance)

Dreaming usually begins during __.

REM sleep

What are the two main types of sleep?

Rapid Eye Movement (REM) sleep and Non-Rapid Eye Movement (NREM) sleep

Sleep readiness is comprised of three interrelated principles of sleep health. Which of the following is NOT one of the three interrelated principles?

Sleep Environment

Many Cadets who build up a sleep debt during the week attempt to cancel the debt by sleeping more on the weekends. Which of the following statements is true regarding the above scenario?

Sleeping extra on the weekends can actually worsen sleep deprivation during the week by disrupting sleep structure.

Two Soldiers each sleep 49 hours over the course of a week. Their daily hours of sleep are as follows:Soldier AMonday - 5, Tuesday - 4, Wednesday - 9, Thursday - 6, Friday - 5, Saturday - 10, Sunday - 10 Soldier BMonday - 7, Tuesday - 8, Wednesday - 7, Thursday - 6, Friday - 7, Saturday - 7, Sunday - 7 Based on their sleep patterns, which of the two Soldiers will be more alert during the daytime?

Soldier B (consistent amount of sufficient sleep throughout the week)

Purpose of this lesson

To describe Sleep Readiness as defined by FM 7-22 and its role in optimizing performance during military training and combat.

Drinking alcohol can disrupt REM sleep which is critical for memory consolidation and the learning of new skills. True or false, memory formation remains vulnerable to the effects of alcohol up to three nights later?

True

Sleeping less than you need causes a "sleep debt" which accumulates over time. Sleeping less than six hours for two weeks in a row is equivalent to going 24 hours straight without sleep. True or False, if an individual sleeps less than four hours a night for just a single week, it is equivalent to going 48 to 72 hours straight without sleep?

True

They typical living room incandescent light is 20 to 80 lux and can suppress melatonin by 50%. True or false, LED lights suppress melatonin more than incandescent lights even when their lux power is identical?

True

True of false, if an individual reduces their sleep time by 90 minutes or more, they essentially lose one sleep cycle, which can in turn disrupt their circadian rhythm?

True

True or False, almost 50% of respondents had different bedtimes and awake times on weekdays than on weekends/non-work days?

True

True or False, even if you get sufficient sleep (e.g., 7 - 9 hours or more), a short awakening in the middle of the night can cause a disturbance in the natural progression of sleep cycles reducing the positive effects of sleep?

True

True or False, if you get inadequate sleep for several nights, when you get a night of longer sleep you will experience longer and more frequent periods of REM sleep called the "REM Rebound Effect"?

True

True or false, regardless of the training level of the individual, peak mental and physical performance cannot be achieved without sufficient sleep?

True

True or false, the highest quality of sleep occurs in the first four hours after falling asleep, since these hours play a pivotal role in paying back sleep debt?

True

Research has shown that ambient noise can influence sleep. Measurable effects of noise on sleep being at about 35 decibels. College residences (similar to Cadet barracks) often have noise levels that exceed 35 decibels. Which of the following is an appropriate action to reduce the impact of ambient noise?

Use a white noise machine or a fan to create monotonous sound.

Which of the following best describes circadian rhythm?

an internal daily cycle of sleeping and waking

A person who has trouble sleeping should set the thermostat ______.

at the low end of their personal comfort level

What are some of the consequences of sleep deprivation? (Choose every correct answer.)

being less sociable with friends dangerous episodes of microsleeps difficulty in dealing with stress

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

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

Which of the following have been shown to increase the likelihood of acid reflux?

caffeinated beverages citrus fruits and juices tomato-based products

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

computers television smart phones

Which of the following are symptoms of sleep deprivation?

daytime drowsiness falling asleep very quickly

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

diabetes, obesity, high blood pressure

The average person will experience ______ sleep cycles per night.

four or five

A normally rested person will fall asleep ______.

in 15 to 20 minutes

Inadequate sleep affects the immune system by doing which of the following? (Choose every correct answer.)

increasing the production of cells that cause inflammation suppressing the production of cells that fight infections

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

listening to soothing music taking a bath

A person who gets enough sleep one night after several nights of insufficient sleep will experience ______ periods of REM sleep.

longer and more frequent

During sleep the hippocampus and the ______ work together to strengthen long-term memory.

neocortex

Humans spend approximately ______ of their lives asleep.

one-third

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

poor quality of sleep late-night restlessness

To maximize the benefit of sleep apps, users should ______.

share the data with a health provider

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

sleep

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? (Select all that apply.)

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

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