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923 Nutrition > Role of Sleep in Health and Wellness > Flashcards

Role of Sleep in Health and Wellness Flashcards

1
Q

What is sleep?

A

Reversible state of unconsciousness and the brain is more responsive to internal than external stimuli

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2
Q

Where is sleep regulated?

A

Brainstem and hypothalamus

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3
Q

What are two molecules that help regulate sleep?

A

GABA and acetylcholine

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4
Q

What are two functions of sleep?

A

Physical restoration

Memory and learning

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5
Q

What drives REM sleep?

A

Circadian pressure

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6
Q

What drives NREM sleep?

A

Homeostatic pressure

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7
Q

What 2 stages of sleep are slow waves (delta waves)?

A

Stage 3 and 4

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8
Q

What percentage are we in REM sleep?

A

20-25%

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9
Q

How often do we cycle between NREM and REM sleep?

A

~90 min.

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10
Q

What are two factors that cause a variation in the amount of sleep needed for a person?

A

Age

Genetics

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11
Q

What are two things that can occur if you get inadequate sleep?

A

Mood changes

Decrease in productivity

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12
Q

How many hours of sleep do elementary age students need?

A

10-11 hours

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13
Q

What defines a short sleeper?

A

<6 hours per night

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14
Q

How many days out of 30 do 25% of US adults report not getting sufficient sleep?

A

15 days

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15
Q

What is the most common sleep complaint in the US?

A

Insomnia

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16
Q

What are 4 major sleep disorders?

A

Insomnia, Narcolepsy, Restless leg syndrome, sleep apnea

17
Q

What defines primary insomnia?

A

no underlying cause

18
Q

What defines secondary insomnia?

A

underlying cause

19
Q

What defines acute or episodic insomnia?

A

<4 weeks

20
Q

What defines chronic insomnia?

A

> 1 month

21
Q

Does acute or chronic need professional attention?

A

Chronic insomnia

22
Q

How many patients are affected by narcolepsy?

A

250,000

23
Q

How many people does RLS affect?

A

12 million

24
Q

What can RLS cause at night?

A

Insomnia

25
Q

At what age is RLS most common?

A

Elderly patients

26
Q

How many people does sleep apnea affect in the US?

A

18 million

27
Q

Can sleep apnea patients take sedatives or sleeping pills?

A

No

28
Q

What percentage of Kentuckians report not getting enough sleep for more than 14 days in a month?

A

34.9%

29
Q

What is a way to help determine cause of sleep disorder?

A

Keep a sleep diary

30
Q

How do you treat short-term insomnia?

A

Short-acting hypnotics for 7-10 days

31
Q

How do you treat chronic insomnia?

A

Use hypnotic intermittently and for short periods <3 weeks

32
Q

What are two OTC sleep aids?

A

Diphenhydramine

Doxylamine

923 Nutrition (5 decks)

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