personal health chapter 4

What happens when humans fall asleep?

-blood pressure drops

-body temperature declines

What is the name for the way in which the distinct stages of sleep come together?

sleep architecture

What type of brain waves does the electroencephalogram measure when people are awake and quietly resting with their eyes closed?

alpha waves

Non-____ eye movement sleep is one of two main phases of sleep that includes the deepest sleep

rapid

What is the lightest stage of sleep?

Stage I

Our consciousness changes profoundly during sleep. 

true

It is difficult for us to wake up quickly during slow-wave sleep, and if we do, we might become confused. 

true

Brains are active during sleep.

true

If someone recalls having detailed dreams, these dreams occur during the ______ sleep cycle.

rapid eye movement (REM)

What tool measures brain activity during sleep?

electroencephalogram

What is the sleep-and-wake pattern that is coordinated by the suprachiasmatic nucleus?

circadian rhythm

What are the first three stages of sleep called?

non-rapid eye movement sleep

What are examples of zeitgebers? 

-exercise

-being exposed to light

-eating

Which things happen during Stage I sleep?

-muscles relax and may twitch

-respiration grows more regular than during wakefulness

____ - ____ sleep occurs during the deepest stage of sleep, Stage III.

slow-wave

____ is the hormone secreted by the pineal gland, especially in response to darkness.

melatonin

During REM sleep, the muscles in the limbs relax completely causing temporary:

paralysis

The amount of sleep an adult needs each night is unique to the person.

true

The suprachiasmatic ____ is the master clock that sets and controls the sleep-wake cycle.

nucleus

Adolescents who get enough sleep are likelier to do which of the following?

-have a better mood

-refrain from engaging in risky behaviors

-succeed academically

What are phenomena that can influence and reset the body’s master clock called?

zeitgebers

We enter into deep sleep less as we age. By what stage of life is it possible that deep sleep may be completely absent?

mid-seventies

What is the lightest stage of sleep?

Stage I

Studies conducted during the Covid-19 pandemic highlighted the link among:

-depression

-insomnia

-anxiety

When is melatonin usually produced?

when the sun sets

What issues may increase the risk of developing dementia or cause an earlier onset of dementia?

-sleep disruptions during the night

-poor quality sleep

Who needs the most sleep?

babies

Circadian rhythms affect athletic performance.

true

What are typical patterns of sleep during adolescence?

-not feeling sleepy until late at night

-sleeping late into the morning

Age reduces the time spent in restorative sleep and also diminishes the number and intensity of deep-sleep brain waves. 

true

Which of the following statements about sleep and pain are accurate?

-Poor sleep can create a lower pain threshold.

-Poor sleep can increase the risk of developing pain.

Recent studies of sleep and depression have found which of the following?

When patients with depression specifically treat sleep problems, their depression also improves, even if the treatments are not medicinal.

What neuroendocrine substances regulate appetite and can be affected by lack of adequate sleep?

-ghrelin

-leptin

Which system helps remove proteins, such as amyloids, during sleep and is protective against dementia?

glymphatic system

For men, which of the following carries the highest mortality risk?

having hypertension and sleeping less than six hours a night

Compared to ____ exercise, in a study of 909 college students, nighttime exercise correlated with later bedtimes and worse sleep quality.

morning

Which of the following people would have the highest risk of developing type 2 diabetes?

men who have short sleep durations

Adolescents who get enough sleep are likelier to do which of the following?

-refrain from engaging in risky behaviors

-have a better mood

-succeed academically

Who is likeliest to have the lowest pain threshold?

someone who gets about five hours of disrupted sleep each night

____ is a momentary lapse in which some parts of the brain lose consciousness.

microsleep

ghrelin

increases appetite

leptin

decreases appetite

Sleep ____ are factors that interfere with the ability to fall asleep or stay asleep.

disrupters

Which of the following people would be likeliest to develop hypertension?

a person with severe sleep apnea

Which of the following is not a question on the sleep disrupter checklist?

Do I dream almost every night?

Which sleep-related phenomena can contribute to diabetes?

-sleep apnea

-difficulty falling or staying asleep

Reflux is worsened by which of the following?

-chocolate

-mint

-caffeine

What are typical patterns of sleep during adolescence?

-sleeping late into the morning

-not feeling sleepy until late at night

To treat nasal congestion that disrupts sleep, it is best to avoid medications that have ______ on a long-term basis since they can actually worsen congestion.

ephedrine

What occurs during microsleep?

loss of perception of outside world

What are treatments for the physical disrupters of anxiety and stress?

-a "wind-down" time before bedtime

-meditation and other relaxation strategies

Which are sleep disrupters?

-pain

-nasal congestion

-caffeine

What is the primary cause of the physiological tendency to sleep?

the homeostatic sleep drive

After completing the sleep disrupter checklist, what should you do?

-remove or reduce sleep disrupters

-identify possible sleep disrupters

-keep a sleep log

What is the inability to fall or stay asleep called?

insomnia

For anyone suffering disrupted sleep, it is worthwhile to consider avoiding food and fluid for at least ____ hours before bedtime.

three

The best, and easiest, way to deal with a cough that disrupts sleep is to use an over-the-counter cough suppressant.

false

When is chronic insomnia diagnosed?

when a person experiences three nights per week of disrupted sleep for three months

Which of the following would be the best activity to try to reduce stress and worry that interrupt sleep?

daytime planning sessions

Which are examples of sleep disrupters?

-frequent urination

-anxiety

-caffeine

Which of the following people would be the most likely to fall asleep?

a person sitting in a warm room

The sleep disrupter characterized by a feeling of discomfort or body tension that often affects the legs is called ____ leg syndrome.

restless

Which of following statements about insomnia are true?

-Insomnia is a sleep disorder characterized by difficulty falling asleep and staying asleep.

-About one-third of U.S. adult have some symptoms of insomnia.

Almost every night, Rico's roommate appears to stop breathing while asleep. The roommate, after being told this, went to the student health center for a consultation. It was determined that the symptoms of Rico's roommate were caused by:

sleep apnea

Reflux is worsened by which of the following?

-chocolate

-mint

-caffeine

Who is most likely to have chronic insomnia?

a person with a high arousal tendency

Who of the following would be the most likely to have narcolepsy?

Ricardo, who suddenly loses muscle control and becomes briefly paralyzed when startled

Your roommate has chronic insomnia. In order to overcome it, they should:

discover the cause of their poor sleep

Which group of women is particularly affected by Restless Leg Syndrome (RLS)?

pregnant women

Because it harms lung health, ____ infection may increase the risk of developing sleep apnea.

Covid-19

For anyone suffering disrupted sleep, _____ it is worthwhile to consider avoiding food and fluid for at least hours before bedtime.

three

What is the neurological disorder that is characterized by excessive daytime sleepiness, sleep paralysis, and sudden loss of muscle control?

narcolepsy

Which stage of sleep is sometimes characterized by a sensation of falling, followed by a sudden muscle jerk?

NREM stage 1 (N1)

Which stage of sleep is the restorative sleep stage, which is critical for feeling well-rested and energetic and during which tissue growth and repair take place?

NREM stage 3 (N3)

Which of the following is NOT a characteristic of REM sleep?

very slow brain waves

Which of the following describes the homeostatic sleep drive?

Adenosine accumulates in the brain during the day and is broken down during sleep.

Which of the following strategies is recommended for improving sleep?

Stop using digital devices 30 minutes or more before going to bed.

Sleep deprivation in young adults is closely related to which of the following?

depression

What is the recommended amount of sleep per night for a college student?

7 to 9 hours

When an individual is sleep-deprived for an extended period of time, it increases the risk of which of the following?

type 2 diabetes

A delayed sleep phase is most common during

adolescence.

Older adults tend to get

less deep sleep.

Which of the following factors is most likely to particularly affect women’s sleep?

hormonal changes

The following strategies can lessen the symptoms of restless leg syndrome, EXCEPT

taking sleep aids that contain diphenhydramine.

Probably the most common disrupter of sleep is

sleep apnea.

All of the following are symptoms of narcolepsy EXCEPT

sleepwalking.

One of the first steps in treating insomnia is to

address possible sleep disrupters.

Many people with sleep apnea

are unaware of their breathing problems.

John regularly wakes up at 9:00 a.m. but has just accepted a new job that requires him to wake up at 7:30 a.m. Which of the following would most effectively increase his chances of shifting his sleep phase?

setting a light timer to turn on at 7:00 a.m.

Which of the following statements is true regarding the effect of caffeine?

Caffeine blocks adenosine receptors in the brain.

The circadian rhythm is most heavily influenced by

exposure to light.

Getting enough sleep is important in minimizing the risk for dementia by

allowing sufficient time for the glymphatic system to do its work.

Sleep deprivation is linked to obesity via

increasing ghrelin and decreasing leptin levels.

To avoid getting up to use the bathroom at night, you should avoid

drinking any fluids within three hours of bedtime.

Of the following items to treat nasal congestion at night, ________ should be avoided.

decongestants containing ephedrine

Aram keeps waking up at night coughing, and he has noticed hoarseness in his voice during the day. He should consider

skipping his pre-bedtime chocolate-mint ice cream routine.

Which of the following sleep aids poses the LEAST harmful side effects?

melatonin

Which of the following advice regarding eating is most effective for resetting a delayed sleep phase?

Have your last meal three hours before your intended bedtime.

Which of the following could lengthen the time a person stays in Stage III sleep?

exercising

You had to wake up your roommate in the morning so she won’t be late to class. She wakes up confused and takes several minutes to appear alert. She was likely in

Stage III sleep.