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final exam prep > Sleep & Rest > Flashcards

Sleep & Rest Flashcards

1
Q

Maslow lists sleep as-

A

A Physiological Requirement

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2
Q

Getting enough quality sleep according to our circadian rhythms can protect-

A

Mental/ physical health, safety, quality of life

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3
Q

What increases the risk of heart disease, kidney disease, high BP, diabetes, stroke, as well as weakens the immune system?

A

Chronic Sleep Deficiency

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4
Q

What are the 2 internal sleep mechanisms that help promote sleep?

A

Circadian Rhythm + Sleep-Wake Homeostasis

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5
Q

Your circadian rhythm directs a wide variety of body functions including -

A

Wakefulness, Core Temperature, Metabolism, and the Release of Hormones

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6
Q

Controls the timing of sleep, causes a person to feel sleepy at night and creates a tendency to wake up in the morning without an alarm =

A

Circadian Rhythm

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7
Q

Based roughly on a 24-hour clock + use environmental cues, such as light and temperature to determine the time of day =

A

Circadian Rhythm

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8
Q

Regulates sleep intensity, causing a person to sleep longer + more deeply after a period of sleep deprivation =

A

Sleep-Wake Homeostasis

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9
Q

What 3 hormones are a part of sleep-wake homeostasis?

A

Adenosine, Melatonin, & Cortisol

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10
Q

Increases through the day, peaking when it’s time to sleep. It’s broken down during sleep =

A

Adenosine

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11
Q

Released whenever it gets dark + signals the body that it is time to sleep =

A

Melatonin

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12
Q

Released in the morning to signal the body that it is time to awaken =

A

Cortisol

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13
Q

Name off the factors that influence a person’s sleep/ wakefulness

A

Medications, medical conditions, stress, sleep environment, foods + fluids consumed, exposure to light

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14
Q

The greatest influence to sleep and wakefulness is-

A

Exposure to light

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15
Q

Examples from a bright artificial light include light from-

A

A TV, Screen, Computer, or Smartphone

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16
Q

Bright artificial lights can-

A

Hurt sleep

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17
Q

Why might night-shift workers have the issue of falling asleep at work?

A

Their natural Circadian Rhythm + Sleep-Wake Cycle are disrupted

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18
Q

Jet lag disrupts-

A

Circadian Rhythms

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19
Q

When flying to a different time zone, a mismatch is created between-

A

A person’s internal clock and the actual time of day

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20
Q

Newborns may sleep more than how many hours a day?

A

16 hours

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21
Q

Preschool-aged children need to-

A

Take Naps

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22
Q

Young children tend to sleep more at what time of day?

A

Early Evening

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23
Q

Compared to young children, older adults tend to go to bed-

A

Earlier

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24
Q

Compared to young children, older adults tend to wake up-

A

Earlier

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25
Q

Compared to young children and older adults, teenagers tend to fall asleep-

A

Later at night

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26
Q

It’s natural for what kind’s of people to prefer later bedtimes at night and sleep later in the morning than adults?

A

Teenagers

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27
Q

Teenagers fall asleep later at night than younger children and adults because-

A

Melatonin is released and peaks later in the 24-hour cycle for teens.

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28
Q

The 2 Phases of Sleep =

A

Rapid Eye Movement (REM) + Non-REM (NREM) sleep.

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29
Q

A full sleep cycle takes how many minutes to complete?

A

80 - 100

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30
Q

Most people typically cycle through how many sleep cycles per night?

A

4 - 6

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31
Q

Is it common to wake up briefly between sleep cycles?

A

Yes

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32
Q

Restoration mostly takes place during-

A

Slow-Wave Sleep

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33
Q

During slow-wave sleep, what changes occur to the body?

A

Decreased brain oxygen consumption, HR, Body Temp.

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34
Q

Why is slow-wave sleep called slow-wave sleep?

A

Along with vitals, brain activity also decreases

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35
Q

What is it called to observe brain activity during sleep?

A

Sleep Studies

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36
Q

NREM has how many stages?

A

3

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37
Q

Transition between sleep and wakefulness is what stage of NREM sleep?

A

1st Stage

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38
Q

Initiation of the sleep phase is what stage of NREM sleep?

A

2nd Stage

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39
Q

Slow-Wave Sleep stage is also known as-

A

The deep sleep stage

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40
Q

Slow-wave sleep is what stage of NREM sleep?

A

The 3rd

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41
Q

What stage of sleep is based on a pattern that appears during measurements of brain activity?

A

Slow-Wave Sleep

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42
Q

People spend the most amount of sleep time in what stage of sleep during the early part of the night?

A

Slow-Wave Sleep

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43
Q

During REM sleep, what happens to a person’s vitals?

A

Increased HR + RR

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44
Q

In what stage of sleep do the eyes twitch as they rapidly move back and forth and the brain is active?

A

REM Sleep

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45
Q

Brain activity measured during REM sleep is similar to activity during-

A

Waking Hours

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46
Q

Dreaming occurs during what stage of sleep?

A

REM Sleep

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47
Q

In what stage of sleep do muscles normally become limp to prevent acting out one’s dreams?

A

REM Sleep

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48
Q

People typically experience more REM sleep when?

A

As the night progresses

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49
Q

What kinds of environments can affect a person’s REM sleep?

A

Hot + Cold Environments

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50
Q

How do hot or cold environments affect a person’s REM sleep?

A

The body doesn’t regulate temperature well during REM sleep

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51
Q

Lack of sleep affects-

A

Daytime performance + quality of life

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52
Q

During sleep, the body is working to promote-

A

Healthy brain function and maintain physical health

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53
Q

Sleep helps promote growth and development in-

A

Children + Teens

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54
Q

The way a person feels while awake depends on their-

A

Quality of sleep

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55
Q

A good night’s sleep helps improve-

A

Learning + improves problem-solving skills

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56
Q

What helps a person to pay attention, make decisions, and be creative?

A

Sleep

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57
Q

What can sleep deprivation lead to?

A

Depression, Suicide, Risky Behavior

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58
Q

Hormone that makes you feel hungrier =

A

Grehlin

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59
Q

Hormone that makes you feel like you can’t eat anymore =

A

Leptin

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60
Q

Does sleep control leptin and grehlin?

A

Yes

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61
Q

Is sleep involved in healing + repairing the heart and blood vessels?

A

Yeah

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62
Q

Can kidney disease, a high BP, diabetes and stroke be caused by sleep deficiency?

A

Yes

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63
Q

When a person doesn’t get enough sleep, the level of grehlin -

A

Increases

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64
Q

When a person doesn’t get enough sleep, the level of leptin -

A

Decreases

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65
Q

Why do you feel hungrier when sleep deprived?

A

Your grehlin levels are higher than your leptin levels

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66
Q

Adequate sleep helps promote-

A

Growth + Development

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67
Q

What stage of sleep triggers the body to release hormones that promote normal growth and development in kids + teens?

A

Deep Sleep (Slow-Wave Sleep)

68
Q

Deep sleep triggers hormones that (along with helping growth and development) also help boost-

A

Muscle mass + Repair tissues & cells

69
Q

What causes a slower reaction time?

A

Sleep Deficiency

70
Q

How many hours of sleep do we have to lose for several nights before our functional ability declines?

A

1-2 Hours

71
Q

What causes micro-sleep?

A

A lack of sleep

72
Q

Short moments of sleep that occur when one is normally awake =

A

Micro-Sleep

73
Q

Is it true that you can’t control micro-sleep and that you might not be aware of it?

A

Yes

74
Q

Can micro-sleep affect how you function?

A

Yes

75
Q

Is driving sleepy just as bad as being drunk, statistically speaking?

A

Yes

76
Q

How many yearly car accidents are caused by sleepy driving?

A

100,000

77
Q

How many yearly deaths are caused by sleepy driving?

A

1,500

78
Q

What can lead to obesity?

A

Sleep Deficiency

79
Q

What hormone controls your blood sugar level?

A

Insulin

80
Q

How does sleep deficiency increase your risk for diabetes?

A

It affects your insulin level, which causes an elevated blood sugar level

81
Q

Does sleep deficiency effect your immune system?

A

Yeah

82
Q

Does sleep deficiency cause mood swings + impulsivity?

A

Yes

83
Q

The total sleep lost =

A

Sleep Debt

84
Q

Does sleep loss add up over time?

A

Yuh

85
Q

If you lose 2 hours of sleep each night for a week, then what would your sleep debt be by the end of the week?

A

14 Hours

86
Q

Can naps provide a short-term boost to alertness + performance?

A

Yes

87
Q

Does napping provide restorative sleep?

A

No

88
Q

Does napping affect the body’s sleep-wake rhythm?

A

Yes

89
Q

Can sleep deficiency affect people even if they sleep the total number of hours recommended for their age group?

A

Yes

90
Q

If your sleep is out of sync with your body clock or if you are routinely interrupted in your sleep. Are you at risk for suffering from sleep deficiency, even if you sleep the total number of hours recommended for your age group?

A

Yup

91
Q

Sleep disorder that causes problems falling asleep, staying asleep, or getting good quality sleep =

A

Insomnia

92
Q

Short-term insomnia lasts for-

A

A few days or weeks

93
Q

Long-term insomnia lasts for -

A

Up to 3 months

94
Q

Chronic insomnia raises the risk of-

A

High BP, coronary heart disease, diabetes, and cancer

95
Q

Lying awake for a long time before going to sleep is a-

A

Insomnia symptom common in young adults

96
Q

Sleeping only short periods and waking up often during the night is a-

A

Insomnia symptom

97
Q

Waking up too early in the morning and not being able to go back to sleep is a-

A

Insomnia symptom

98
Q

Having poor quality of sleep that causes one not to feel rested is a-

A

Insomnia symptom

99
Q

Having poor quality of sleep that causes one not to feel rested (an insomnia symptom) causes -

A

Daytime sleepiness, difficulty focusing, irritability, anxiousness, depression

100
Q

A health provider may ask for a 1-2 week sleep diary-records the time a person goes to sleep, wakes up and naps during the day. This is done to diagnose-

A

Insomnia

101
Q

Timing of activities such as exercising and drinking caffeine should all be recorded when trying to diagnose -

A

Insomnia

102
Q

What may be ordered for severe sleep problem?

A

A sleep study

103
Q

Should you exercise 5-6 hours before bed?

A

Yeah

104
Q

What is typically the first treatment for chronic insomnia?

A

CBT

105
Q

Can prescription medication be used for chronic insomnia?

A

Yes

106
Q

Certain medications for sleep are-

A

Habit-Forming

107
Q

Benzodiazepines can be habit-forming and should only be taken for-

A

A few weeks

108
Q

Ambien is a agonist for-

A

Benzo-Receptors

109
Q

Ambien can increase-

A

Anxiety

110
Q

Ramelteon (Rozerem) is a agonist for-

A

Melatonin

111
Q

Rare side effects of Melatonin-receptor agonists may include-

A

Doing activities while asleep, such as walking, eating, or driving, or a severe allergic reaction

112
Q

Can OTC melatonin worsen depression?

A

Yeah

113
Q

Does OTC melatonin always help with sleep?

A

No

114
Q

A common sleep condition that occurs when the upper airway becomes repeatedly blocked during sleep, reducing or completely stopping airflow =

A

Sleep Apnea

115
Q

If the brain does not send the signals needed to breathe, then sleep apnea may be called-

A

Central Sleep Apnea

116
Q

Sexual dysfunction is a symptom of-

A

Sleep Apnea

117
Q

Waking up often to urinate is a symptom of-

A

Sleep Apnea

118
Q

Decreased attention, concentration is a symptom of-

A

Sleep Apnea

119
Q

Dry mouth or headaches when awake is a symptom of-

A

Sleep Apnea

120
Q

Excessive daytime sleepiness + fatigue is a symptom of-

A

Sleep Apnea

121
Q

Gasping for air during sleep is a symptom of-

A

Sleep Apnea

122
Q

Frequently loud snoring is a symptom of-

A

Sleep Apnea

123
Q

Reduced or absent breathing (apneic events) is a symptom of-

A

Sleep Apnea

124
Q

Sleep apnea is diagnosed by a health care provider based on the person’s-

A

Medical history, a physical exam, and results from a sleep study

125
Q

During sleep studies, the number of episodes of slowed or stopped breathing events (along with the oxygen levels in the blood during these events) are-

A

Recorded/ Documented

126
Q

A CPAP machine is a-

A

Breathing device

127
Q

The most commonly recommended treatment for patients with sleep apnea =

A

CPAP Machine

128
Q

CPAP stands for-

A

Continuous Positive Airway Pressure

129
Q

Uses mild air pressure to keep the airways open =

A

CPAP Machine

130
Q

An uncommon sleep disorder that causes periods of extreme daytime sleepiness and sudden, brief episodes of deep sleep during the day =

A

Narcolepsy

131
Q

Extreme daytime sleepiness is a symptom of-

A

Narcolepsy

132
Q

Sleep attacks are a symptom of-

A

Narcolepsy

133
Q

Falling asleep without warning is called a-

A

Sleep Attack

134
Q

Difficulty focusing or staying awake is a symptom of-

A

Narcolepsy

135
Q

Waking frequently at night is a symptom of-

A

Narcolepsy

136
Q

Can narcolepsy cause hallucinations while falling asleep?

A

Yes

137
Q

Can narcolepsy cause sleep paralysis?

A

Yeah

138
Q

A feeling of not being awake but being unable to move=

A

Sleep Paralysis

139
Q

Treatment for narcolepsy combines-

A

Medication + Behavior Changes

140
Q

Stimulants, modafinil, sodium oxybate, and sedatives are all medications that are used to treat-

A

Narcolepsy

141
Q

Modafinil, stimulants, and sodium oxybate are all used to treat what aspect of narcolepsy?

A

Daytime Sleepiness

142
Q

Sedatives are used to treat what aspect of narcolepsy?

A

Nighttime Sleep

143
Q

Do scheduled naps throughout the day help solve daytime sleepiness?

A

Yuh

144
Q

How do you begin a focused assessment on a patient’s sleep patterns?

A

Ask an open-ended question such as, “Do you feel rested upon awakening?”

145
Q

You are beginning a focused assessment on a patient’s sleep patterns. You’ve already done the first step (Ask the PT an open-ended question) so from here, what should be the next step?

A

Assess the 5 key sleep characteristics

146
Q

What are the 5 key sleep characteristics?

A

Sleep Duration
Sleep Quality
Sleep Timing
Daytime Alertness
The presence of a sleep disorder

147
Q

Is it helpful to determine the effects of caffeine intake and medications on a patient’s sleep pattern?

A

Yeah

148
Q

If a patient provides information causing a concern for impaired sleep patterns or a sleep disorder, it is helpful to encourage them to-

A

Encourage them to make a sleep diary to share with a healthcare provider

149
Q

Can nurses perform objective assessments of a patient’s sleep patterns during inpatient care?

A

Yes

150
Q

The number of hours slept, wakefulness during the night, and episodes of loud snoring or apnea should be-

A

Documented

151
Q

Physical (e.g., sleep apnea, pain, and urinary frequency) or Psychological (e.g., fear or anxiety) as well as sleepiness and napping during the day should all be-

A

Noted

152
Q

If an older adult has Alzheimer’s disease, it often changes their-

A

Sleeping Habits

153
Q

Some people with Alzheimer’s disease sleep too-

A

Much and others sleep too little

154
Q

Some people with Alzheimer’s disease wake up many times during the night; others wander or yell at night.

True or false?

A

True

155
Q

Are caregivers of those with Alzheimer’s at risk of not getting enough sleep?

A

Yes

156
Q

What age group needs 12-16 hours of sleep a day (including naps)?

A

Infants aged 4-12 months

157
Q

What age group needs 11-14 hours of sleep a day (including naps)?

A

Children aged 1-2 years

158
Q

What age group needs 10-13 hours of sleep a day (including naps)?

A

Children aged 3-5 years

159
Q

What age group needs 9-12 hours of sleep a day?

A

Children aged 6-12 years

160
Q

What age group needs 8-10 hours of sleep a day?

A

Teens aged 13-18 years

161
Q

What age group needs 7–8 hours of sleep a day?

A

Adults aged 18 years or older

162
Q

A sleep study may be performed at a-

A

Sleep center or at home with a portable diagnostic device

163
Q

Removable sensors are placed where on the person’s body during a sleep study?

A

Scalp, face, eyelids, chest, limbs, and a finger

164
Q

Removable sensors are placed on the person’s body during a sleep study to record-

A

Brain waves, heart rate, breathing effort and rate, oxygen levels, and muscle movements before, during, and after sleep.

165
Q

“Prolonged periods of time without sustained natural, periodic suspension of relative consciousness that provides rest” =

A

Sleep Deprivation

166
Q

Healthcare staff should bundle care activities to minimize the number of awakenings by staff to allow for sleep cycles of at least-

A

90 Minutes

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