Chapter 4 - Sleep

Question 1

Electroencephalogram (EEG)

Answer 1

A monitoring device that records brain activity.

Question 2

Non-rapid Eye Movement Sleep (NREM)

Answer 2

Of two main sleep phases, the phase that constitutes three substages, including one with the deepest sleep and slow-wave brain activity.

Question 3

Stage I Sleep

Answer 3

• Theta rhythm
• Brief transitional phase from wakefulness to sleep.
• Easily disturbed by outside stimuli
• Hard to differentiate between wakefulness and stage one
• Someone who wakes up from this stage may not know they went to sleep
• Eyes may move slowly back and forth
• Muscles relax and may twitch
• Respiration grows more usual than in wakefulness

Question 4

Stage II Sleep

Answer 4

• Theta rhythm
• 50% of sleep in most adults
• Heart rate slows and body temperature drops
• Sleep spindles and k-complexes
• People are not as responsive as in Stage I sleep

Question 5

Sleep Spindles & K-Complexs

Answer 5

• Abnormalities in the theta rhythm of stage II sleep
• Brain activity keeping body asleep during occurrences of external stimuli
• Also thought to be involved in memory pocessing

Question 6

Stage III Sleep

Answer 6

• Slowest stage of sleep
• Most necessary for feeling well rested upon waking
• Restorative functions
• Length increases more with exercise or extended periods without rest

Question 7

Slow-wave/deep Sleep

Answer 7

Characteristic patterns of electrical brain activity measured by the electroencephalogram (EEG) during the deepest stage of sleep, Stage III.

Question 8

Rapid Eye Movement Sleep (REM)

Answer 8

One of two main phases of sleep, the final phase of a sleep cycle, when most dreaming occurs and eyes rapidly move under closed eyelids. Brain activity increases to levels equal to or greater than those during waking hours, and blood pressure, respiration, and heart rates rise.

Question 9

Circadian Rhythm

Answer 9

The body’s sleep-and-wake pattern coordinated by the brain’s master internal clock, the suprachiasmatic nucleus (SCN).

Question 10

Suprachiasmatic Nucleus (SCN)

Answer 10

Master clock that sets and controls the sleep–wake cycle, sending signals to the brain and to every cell in every organ of the body.

Question 11

Zeitgebers

Answer 11

Phenomena that can influence and reset the body’s master clock, such as light, activity, exercise, and eating. Light directly affects cells in the eye to send signals directly to the SCN to measure outside light.

Question 12

Melatonin

Answer 12

A hormone secreted by the pineal gland, especially in response to darkness and in inverse proportion to the amount of light received by the retina. It helps control sleep-and-wake cycles and circadian rhythms.

Question 13

When is the best time to start a nap?

Answer 13

The best time to start a nap is between 12:30pm and 2pm.

Question 14

Homeostatic Sleep Drive

Answer 14

Pressure to sleep that builds the longer one is awake, mainly driven by adenosine, a neurochemical that accumulates in the brain. Sleep clears the adenosine, thereby reducing the pressure to sleep.

Question 15

Adenosine

Answer 15

An important neurochemical that accumulates during wakefulness, and after a prolonged period will mediate sleepiness.

Question 16

Recommended Sleep Time for Newborns (0-3 months)

Answer 16

14–17 hours (11–19 hours)

Question 17

Recommended Sleep Time for Infants (4–11 months)

Answer 17

12–15 hours (10–18 hours)

Question 18

Recommended Sleep Time for Toddlers (1-2 years)

Answer 18

11–14 hours (9–16 hours)

Question 19

Recommended Sleep Time for Preschoolers (3-5 years)

Answer 19

10–13 hours (8-14 hours)

Question 20

Recommended Sleep Time for School Age Children (6-13 years)

Answer 20

9–11 hours (7-12 hours)

Question 21

Recommended Sleep Time for Teenagers (14-17 years)

Answer 21

8–10 hours (7-11 hours)

Question 22

Recommended Sleep Time for Young Adults (18-25 years)

Answer 22

7–9 hours (6-11 hours)

Question 23

Recommended Sleep Time for Adults (26-64 years)

Answer 23

7–9 hours (6-10 hours)

Question 24

Recommended Sleep Time for Older Adults (65 and older)

Answer 24

7–8 hours (5-9 hours)

Question 25

Do genetics play a role in how much sleep we need?

Answer 25

Yes

Question 26

Women are more likely to be diagnosed with insomnia. (True or False?)

Answer 26

True

Question 27

Women are more likely to be diagnosed with sleep apnea (True or False?)

Answer 27

False

Question 28

Sleep Apnea

Answer 28

The involuntary, repeated interruption of normal breathing during sleep, caused by blocked airways (for example, throat or trachea) or faulty brain signaling to muscles that support breathing.

Question 29

Sleep & Dementia

Answer 29

Studies say that poor sleep increases the risk of dementia.

Question 30

Obesity & Sleep

Answer 30

We eat more and gain more weight when we don't get enough sleep.

Question 31

Sleep & Pain

Answer 31

Sleep can increase our risk for developing body pain and create a lower pain threshold.

Question 32

Hypertension & Sleep Apnea

Answer 32

Studies show that sleep apnea increases the risk of hypertension.

Question 33

Pre-diabetes Statistics

Answer 33

Prediabetes is present in over 1/3rd of people over 18

Question 34

Sleep & Diabetes

Answer 34

Less sleep increases the risk of diabetes

Question 35

Microsleep

Answer 35

A momentary lapse in which some parts of the brain lose consciousness.

Question 36

Sleep Disrupters

Answer 36

Factors that interfere with the ability to fall asleep or stay asleep that can usually be corrected if they are targeted specifically. Examples are caffeine, reflux, nasal congestion, cough, urination, anxiety or stress, pain, and environmental factors, among others.

Question 37

Reflux & Sleep

Answer 37

A sleep disruptor in which acid contents come from the stomach into the esophagus.

Question 38

Urination & Sleep

Answer 38

The best way to stop needing to use the bathroom at night is to avoid fluids three hours before rest.

Question 39

Anxiety and Stresses effect on Sleep

Answer 39

Stress and worry can make sleep more difficult.

Question 40

Sleep & Pain

Question 41

Temperature & Sleep

Question 42

Sleep & Caffeine

Question 43

Insomnia

Question 44

Restless Leg Syndrome

Question 45

Narcolepsy