13. Sleep

Question 1

Sleep

1. The natural period of a circadian rhythm is how many hours long
2. This is controlled down to an internal rhythm known as endogenous rhythm and is how many hours long

Endogenous rhythm is the term used in describing biological processes which alter periodically although external conditions remain constant.

Answer 1

1. 25 HOURS
2. 24 HOURS

2

Question 2

Sleep

The external influences which control the circadian rhythm down to 24 hours are known as what, which in German means “time givers”

Answer 2

ZEITGEBERS

2

Question 3

Sleep

The body temperature follows a rhtyhm throughout the day.

1. The temperature is lowest at ____am
2. The temperature is highest at ____pm
3. Body temperature in the morning is typically ____℃
4. Body temperature in the evening is typically ____℃

Answer 3

1. 5:00am
2. 6:00pm
3. 36.2℃
4. 36.9℃

• The circadian rhythm controls sleep as well as temperature
• The two work in rhythm so that the lowest body temperature coincides with the time that it is hardest to stay awake

CRICADIAN RHYTHM - TEMPERATURE

2

Question 4

Sleep

The most important body rhtyhm affecting sleep is what

Answer 4

TEMPERATURE

• Although time spent awake is an important factor in determining the readiness for sleep, the circadian rhythm also in important
• Sleep comes easier and lasts longer when the body temperature is falling
• Sleep becomes harder when the body tempreature is rising

3

Question 5

Sleep

1. Simple tasks involving visual searches and manual dexterity are worst AT DAWN or EARLY EVENING
2. Simple tasks involving visual searches and manual dexterity are best AT DAWN or EARLY EVENING
3. Jobs such as remembering names and numbers are optimimum in the MORNING or EVENING and decline there after
4. Tasks requiring active thought such as verbal reasoning and mental arithmetic are completed with peak efficiency at what time of the day

Answer 5

1. AT DAWN
2. EARLY EVENING
3. MORNING
4. MIDDAY

• The circadian rhythem affects our performance at different tasks
• Simple jobs involving visual searches and manual dexterity follow the pattern of body temperature
• Efficienty improves through the day and is best early evening
• Efficiency declines through the night
• Performance on short temr memory tasks such as remembering names and telephone numbers, declines through the day from an optimum in the morning
• Tasks requiring verbal reasoning and mental arithmetic are completed with peak efficiency at midday

3

Question 6

Sleep

The sleep credit/debit system;

1. ____ point(s) for every hour spent asleep
2. ____ point(s) deducted for every hour awake
3. ____ points(s) is the maximum
4. The maximum amount of points is achieved with ____hrs sleep

Answer 6

1. 2 POINTS
2. 1 POINT
3. 16 POINTS
4. 8 HRS

SLEEP CREDITS

4

Question 7

Sleep

1. A 20 y/o person requires typically ____ hours sleep
2. A 60 y/o person requires typically ____ hours sleep

Answer 7

1. 8
2. 6

170

Question 8

Sleep

The time period of 2am to 6am, which is when the bodies physiological functions are at their lowest, is known as what

Answer 8

WINDOW OF CIRCADIAN LOW
(WOCL)

173

Question 9

Sleep

*“The circadian rhythm can interfer with shift workers who work through the night where inadequate sleep patterns can end up with negative sleep credits over a period of time. The less sleep we have, the more sleep we will need to catch up”

This is the definition of what

Answer 9

CUMULATIVE SLEEP DEFICIT
(sleep debt)

4
176

Question 10

Sleep

What are the 5 stages of sleep and what are their associated rhythm activities;

AWAKE / [ ]
1. [ ] [ ]
2. [ ] [ ]
3. [ ] [ ]
4. [ ] [ ]
5. [ ] [ ]

LIGHT SLEEP
DROWSINESS
DEEPER SLEEP
REM SLEEP
DEEP SLEEP

ALPHA
BETA
DELTA

Answer 10

AWAKE / BETA
1. DROWSINESS / +++ALPHA
2. LIGHT SLEEP / +++ALPHA +DELTA
3. DEEPER SLEEP / ++ALPHA ++DELTA
4. DEEP SLEEP / +ALPHA +++DELTA (Nearly all delta by this point)
5. REM SLEEP / DELTA

• An indivudal awake displays predominantly Beta wave activity
• Stage 1 sleep is transitional, beta activity is replaced with alpha waves
• Stages 2 to 4 show increasing delta activity and alpha waves gradually lowering in amplitude

STAGES OF SLEEP

5

Question 11

Sleep

What name is REM sleep known by as a result of it being difficult to arouse the individual, despite EEG looking similar to someone in an awake state

Answer 11

PARADOXICAL SLEEP

• REM sleep isalternativel yknown as paradoxical sleep because apart from the relaxed muscles and the closed eyes, it is as if the person is awake

STAGES OF SLEEP

5
170

Question 12

Sleep

1. A typical night will contain how many cycles of REM sleep
2. A normal sleep cycle is approximately every ____min
3. Stage ____ sleep becomes less common throughout the night
4. The first REM cycle lasts approximately ____min
5. REM cycles become LONGER or SHORTER throughout the night
6. Approximately 50% of the sleep cycle is spent at stage ____ sleep

Answer 12

1. 4 to 5
2. 90 MIN
3. 4
4. 10 MIN
5. LONGER
6. 2

SLEEP CYCLES

7

Question 13

Sleep

“dreams appear to be more associated with situations and sensations such as being crushed, and can be attributed to nightmares. It is during this sleep pattern that sleepwalking takes place”

What wave speed sleep is this a definition of

Answer 13

SLOW WAVE SLEEP

• REM sleep is associated with dreaming, but dreams can occur in slow wave sleep also
• Dreams during slow wave sleep appear to be more associated with situations and sensations, such as being crushed, and can be attributed to nightmares

Question 14

Sleep

Slow wave sleep (orthodox) INCREASES or DECREASES after exercise

Answer 14

INCREASES

7

Question 15

Sleep

1. The main role of orthodox sleep (stages 1 to 4) or slow wave sleep, is to restore what
2. The main role of REM sleep (paradoxical) is to restore what

Answer 15

1. PHYSICAL RECOVERY (body restorative)
2. BRAIN RESTORATIVE (neuron energy reserves)

7

Question 16

Sleep

What sleep level is associated with strenghtening and organisaing memory

Answer 16

REM

7

Question 17

Sleep

If a person finds themselves in “sleep debt” th amount of extra sleep required to make up the deficit is approximately;

[ ] An additional hour for every hour in debt
[ ] Half that of the number of hours of sleep missed
[ ] Only ever 1 or 2 hours
[ ] 16 hours to obtain full sleep credits

Answer 17

[ ] An additional hour for every hour in debt
[X] Half that of the number of hours of sleep missed
[ ] Only ever 1 or 2 hours
[ ] 16 hours to obtain full sleep credits

8

Question 18

Sleep

The circadian rhythm adjusts at what rate when in a new time zone

Answer 18

60 - 90 MIN PER DAY

9
180

Question 19

Sleep

The name given to jet lag, and specifically affecting shift workers preparing for sleep at the end of a night shift

Answer 19

CIRCADIAN DYSRHYTHMIA
aka CIRCADIAN RHYTHM SLEEP DISORDER

9
173

Question 20

Sleep

As a general guidance for pilots when dealing with jet lag provides suggestions on how to best tackle sleep patterns dependant on how long you are at the destination for. What is the recommend suggestion for;

LESS THAN 24 HOURS

Option 1:
Maintain your home-time
Ignore local-time

Option 2:
Short nap after arriving
Longer sleep before next duty period

Option 3:
Adjust to new time zone as soon as possible

Answer 20

OPTION 1:
Maintain your home time, ignore local time

CIRCADIAN DISRHYTHMIA

10
180

Question 21

Sleep

As a general guidance for pilots when dealing with jet lag provides suggestions on how to best tackle sleep patterns dependant on how long you are at the destination for. What is the recommend suggestion for;

24 HOURS

Option 1:
Maintain your home-time
Ignore local-time

Option 2:
Short nap after arriving
Longer sleep before next duty period

Option 3:
Adjust to new time zone as soon as possible

Answer 21

OPTION 2:
Short nap after arriving
Longer sleep before next duty period

CIRCADIAN DISRHYTHMIA

10
180

Question 22

Sleep

As a general guidance for pilots when dealing with jet lag provides suggestions on how to best tackle sleep patterns dependant on how long you are at the destination for. What is the recommend suggestion for;

MORE THAN 24 HOURS

Option 1:
Maintain your home-time
Ignore local-time

Option 2:
Short nap after arriving
Longer sleep before next duty period

Option 3:
Adjust to new time zone as soon as possible

Answer 22

OPTION 3:
Adjust to new time zone as soon as possible

CIRCADIAN DISRHYTHMIA

10
180

Question 23

Sleep

EAST or WEST bound jet lag results in greater circadian dysrhythmia than EAST or WEST bound

Answer 23

1. EAST BOUND
2. WEST BOUND

EASTBOUND > westbound

10
179

Question 24

Sleep

What does FDP stand for - something that operators must establish

Answer 24

FLIGHT DUTY PLAN

11

Question 25

# Sleep *"a disorder that causes people to drop off to sleep ay any time of day, even when in sleep credit and even when driving or flying"* This is a definition of which sleep disorder

Answer 25

NARCOLEPSY ## Footnote 12

Question 26

# Sleep *"a condition which causes people to stop breathing for periods varying from a few seconds up to a minute during the night"* This is a definition of which sleep disorder

Answer 26

SLEEP APNOEA ## Footnote 12

Question 27

# Sleep *"(Somnambulism) and (somniloquism) - common in children, less common in adults"* This is a definition of which sleep disorders

Answer 27

SLEEP WALKING (somnambulism) SLEEP TALKING (somniloquism) ## Footnote * **REMEMBER** Solioquy - speaking ones mind, sounds like somniloquism 12

Question 28

# Sleep *"the inability to sleep even in normal favourable conditions" This is a definition of which sleep disorder

Answer 28

CLINICAL INSOMNIA ## Footnote 12

Question 29

# Sleep *"the inability to sleep because of disrupted working and resting patterns. The sleep problem most frequently reported by aircrew"* This is a definition of which sleep disorder

Answer 29

SITUATIONAL INSOMNIA ## Footnote 12

Question 30

# Sleep The current drug used by aircrew when prescribed by doctors to treat sleep disorders; [ ] Diphenhydramine [ ] Promethazine [ ] Normison [ ] Zolpidem

Answer 30

[ ] Diphenhydramine [ ] Promethazine [**X**] ***Normison*** [ ] Zolpidem ## Footnote * Normison (temazepam) 12

Question 31

# Sleep Which of the following should be done in order to try and maximise sleep quality for aircrew, in particular where dealing with jet lag; [ ] Avoid Caffine [ ] Sleep during the day [ ] Get exposure to sunlight [ ] Avoid sleep during the day [ ] Avoid sunlight [ ] Carry out mental stimulation before bed to tire yourself [ ] Avoid mental stimulation before bed [ ] Have a small alcoholic drink before bed to feel sleepy [ ] Avoid alcohol

Answer 31

[**X**] ***Avoid Caffine*** [ ] Sleep during the day [**X**] ***Get exposure to sunlight*** [**X**] ***Avoid sleep during the day*** [ ] Avoid sunlight [ ] Carry out mental stimulation before bed to tire yourself [**X**] ***Avoid mental stimulation before bed*** [ ] Have a small alcoholic drink before bed to feel sleepy [**X**] ***Avoid alcohol*** ## Footnote 12