CH 4

Question 1

How many hours do college students sleep on weeknights?

Answer 1

6-7

Question 2

sleep

Answer 2

a period of unconscious or partially unconscious rest and recovery from the demands of wakefulness

Question 3

Facts about sleep

Answer 3

people who sleep less than 5 hours a night have increased mortality, and people who sleep more than 12 hours a night have increased mortality

Question 4

T/F Even small increases in sleep deprivation can cause drowsiness while driving

Answer 4

True

Question 5

neurodegenerative disease associated with abnormal sleep

Answer 5

dementia

Question 6

How many hours of sleep do most adults need on weekdays?

Answer 6

8-9

Question 7

What percentage of their lives do humans spend asleep?

Answer 7

1/3

Question 8

What percentage of women report sleep difficulty one week before the onset of menstruation?

Answer 8

23%

Question 9

Negative health outcomes in both men and women such as breast cancer, prostate cancer, dementia, and Alzheimer’s have been associated with:

Answer 9

sleep deprivation and sleep disorders

Question 10

the loss of one hour of sleep due to day light savings is associated with a ___% increase in motor vehicle accidents the day or two after implementation

Answer 10

20

Question 11

Sleep complaints are regularly reported by people with depression, bipolar disorder, schizophrenia, and _________ _________

Answer 11

substance abuse

Question 12

T/F Hyperthyroidism can interfere with a relaxed sleep state and disturb sleep

Answer 12

true

Question 13

sleep deprivation

Answer 13

a condition caused by the achievement of less sleep than a person actually needs to feel vibrant

Question 14

what maintains the circadian rhythyms?

Answer 14

suprachiasmatic nuclei

Question 15

stage 1 of NREM(non-rapid eye movement) sleep

Answer 15

transitional, light sleep

Question 16

in what stage does dreaming usually begin?

Answer 16

REM sleep

Question 17

T/F studies have shown that individuals with sever sleep deprivation score worse on performance tests and alertness scales than people who are legally too drunk to drive

Answer 17

True

Question 18

how many minutes after falling asleep does REM start?

Answer 18

70-90

Question 19

what does the sleep latency test measure?

Answer 19

how long it takes to fall asleep

Question 20

in general, which age group has the most high-quality sleep(NREM stages 3 and 4)

Answer 20

the young

Question 21

a symptom of insomnia

Answer 21

experiencing less than 15 minutes of deep/slow-wave sleep

Question 22

a sleep schedule of (how many hours) helps ensure adequate rest and ensures that you awaken more easily

Answer 22

eight hours every night

Question 23

T/F preventive naps increase alertness

Answer 23

True

Question 24

What contributes to declining sleep quality among older adults?

Answer 24

declining hormone production, and irregular body temperature

Question 25

What are recommended methods for reducing the effects of bedroom allergens on sleep?

Answer 25

use protective mattress pads, and wash bed linens frequently

Question 26

techniques for reducing the effects of a noisy environment on sleep

Answer 26

generate white noise; wear earplugs

Question 27

what is the most important aspect of a sleep schedule in terms of limiting sleep debt

Answer 27

going to bed at the same time each night

Question 28

relationship between pain and sleep

Answer 28

pain causes interrupted sleep, which in turn makes people more sensitive to pain

Question 29

a nap that is _______ is likely to leave you feeling groggy

Answer 29

longer than 45 minutes

Question 30

at what decibel level does noise begin to affect sleep

Answer 30

35

Question 31

What should be done to control air quality to aid in sleep?

Answer 31

replace air filters every three months, and open bedroom windows at least weekly

Question 32

how do pain medications, such as morphine and codeine, affect sleep?

Answer 32

they make sleep more fragmented and increase the likelihood of insomnia

Question 33

What has been shown to reduce the likelihood or heartburn or acid reflux at bedtime?

Answer 33

raising the head of the bed 6 to 8 inches

Question 34

once ingested, caffeine peaks in the bloodstream in _______ minutes

Answer 34

30-60

Question 35

Reasons that smoking disrupts sleep

Answer 35

it causes congestion in the nose, and it causes swelling of the mucous membranes lining the throat

Question 36

T/F alcohol can aggravate sleep disorders

Answer 36

true

Question 37

what have been shown to increase the likelihood of acid reflux

Answer 37

tomato-based products, caffeinated beverages, and citrus fruits and juices

Question 38

how many hours does it take for caffeine to clear the bloodstream of a young adult?

Answer 38

5-7 hours

Question 39

which sleep related problem is more likely to occur for smokers?

Answer 39

snoring

Question 40

T/F a fan is not helpful for lowering the temperature of the bedroom

Answer 40

false

Question 41

effects that alcohol has on sleep

Answer 41

poor quality of sleep; late-night restlessness

Question 42

characteristics of longer-acting benzodiazepine drugs, such as Restoril and Doral

Answer 42

they decrease memory, they are addictive, and the suppress deep sleep

Question 43

sleep apps can benefit users in which of the following ways?

Answer 43

waking them at the ideal time, and evaluating the quality of their sleep

Question 44

what is true about having a fan in the bedroom?

Answer 44

it should be far enough away that it does not blow air directly on you; it may circulate dust and allergens; a well-functioning bedroom air filter is recommended

Question 45

what are the characteristics of the safest and most effective sleep medications?

Answer 45

they have no serious side effects; they can be taken at various doses

Question 46

What is the benefit of a sleep app that can wake the user with an alarm when in a light sleep?

Answer 46

the user will wake up feeling refreshed

Question 47

best-selling prescription sleep medication in the US

Answer 47

Ambien