chapter 16

Question 1

circadian phase disorders

Answer 1

• circadian rhythm disrupted

Question 2

delayed sleep-wake phase disorders

Answer 2

• teenagers tend to sleep later, then wake up later (due to endogenous factors)
• adolescent
• release of cortisol during day and melatonin during night can be delayed for upto 2 hours
• sleepier during the day and more at risk to depression and insomnia

Question 3

shift work

Answer 3

• night shift, early morning, rotating
• due to zeitgeber factors
• usage of dark sunglasses to enable sleep

Question 4

jet lag

Answer 4

• travelling across time zones disrupts sleep-wake cycle
• may take days for body to resynchronise
• causes fatigue, grumpiness

Question 5

ways to minimise jetlag

Answer 5

• schedule arrival in late afternoon
• avoid stimulants such as coffee
• resist desire to sleep during the day
• start adjusting to new time zone before you leave

Question 6

bright light therapy

Answer 6

• treat circadian phase disorders
• light administered at right time to wake up an to delay the sleep schedule
• signals SCN that it is daylight using zeitgeber
• may have eye irritations, dry skin, headaches
• increase intensity of light with time in an attempt to mimic sunrise

Question 7

better nights sleep

Answer 7

• relaxed bedtime routine; such as a shower and milk
• regular routine
• avoid caffeine
• keep room dark