chapter 4

Question 1

4 stages of sleep determined by

Answer 1

unique electrical activity in the brain

Question 2

device used to monitor brain activity

Answer 2

EEG

Question 3

NREM stages

Answer 3

N1, N2, N3

Question 4

N1

Answer 4

transition to sleep
hear or see things
visual images
sensation of falling
muscle twitch

Question 5

N2

Answer 5

harder to awaken
sleep spindles rapid activity
K-complexes suppress corical arousal
HR slow, body temp drop

Question 6

N3

Answer 6

deep sleep
most restorative
hard to wake, confused if woken
sleep talk and walk
need it to feel rested

Question 7

what stage does sleep talking and walking happen in

Answer 7

N3, deep

Question 8

REM sleep

Answer 8

eyes move rapidly
muscles paralyzed
vivid dreaming

Question 9

REM brain waves similar to

Answer 9

alpha

Question 10

sleep cycle goal per night

Answer 10

4-5

Question 11

sleep cycle

Answer 11

N1–>N2–>N3–>N2–>REM–>N1

Question 12

___ mins to complete sleep cycle

Answer 12

90

Question 13

slow wave periods (N3) are longer in the

Answer 13

beginning go sleep

Question 14

REM periods longer before

Answer 14

waking

Question 15

circadian rhythm

Answer 15

sleep and wake pattern coordinated by the brains master internal clock

Question 16

brains master internal clock

Answer 16

suprachiasmatic nucleus (SCN)

Question 17

Zeitgebers phenomena

Answer 17

light, exercise, and eating can influence and reset the body master clock

Question 18

light has a direct connection to the SCN via

Answer 18

specific eye cells to signal

Question 19

important signal to wake

Answer 19

light

Question 20

when light diminishes, ___ produces

Answer 20

melatonin

Question 21

melatonin

Answer 21

hormone that helps control sleep and wake cycles and circadian rhythms

Question 22

habits that interrupt our natural rhythm

Answer 22

light exposure close to bedtime
large meal close to bedtime
exercise close to bedtime

Question 23

tactics to reset jet lag

Answer 23

sunlight export, exposure, breakfast in AM

Question 24

homeostatic sleep drive

Answer 24

pressure that builds throughout the waking hours

Question 25

homeostatic sleep drive promotes

Answer 25

onset of sleep

Question 26

homeostatic sleep drive related to a build ip of

Answer 26

adenosine in the bbrain

Question 27

___ clears adenosine

Answer 27

sleep

Question 28

____ binds to adenosine receptors blocking activation

Answer 28

caffeine

Question 29

time in each stage changes with age: N3 amounts children teens older adults

Answer 29

high decrease short

Question 30

women have fewer disruptions of ___ sleep

Answer 30

N3

Question 31

women have more reports of

Answer 31

sleeplessness and insomnia

Question 32

men have more

Answer 32

snoring

Question 33

sleep apnea

Answer 33

involuntary pauses in breathing during sleep

Question 34

sleep directly influences

Answer 34

mood, creativity, learning, immune fxn, longevity

Question 35

sleep issues are often present with

Answer 35

depression

Question 36

risk for depression ___ with insomnia

Answer 36

rises

Question 37

neurochemical changes from poor sleep increase vulnerability to

Answer 37

mood disruption and disorders

Question 38

better sleep may help prevent

Answer 38

mild cognitive impairment and dementia

Question 39

fluid clearance system in the brain

Answer 39

glymphatic system

Question 40

the fluid clearance system in the brain operates more efficiently with

Answer 40

good sleep

Question 41

_____enhances athletic ability

Answer 41

better sleep and adhering to a sleep schedule

Question 42

growth hormone and testosterone levels ____ with better sleep

Answer 42

improve

Question 43

poor sleep can increase risk of developing body pain and

Answer 43

lower pain threshold

Question 44

poor sleep can ___ impact appetite

Answer 44

negatively

Question 45

poor sleep ___ affect glucose regulation

Answer 45

negatively

Question 46

sleep apnea is linked to

Answer 46

HTN, problems with glucose regulation

Question 47

can you catch up on sleep

Answer 47

no

Question 48

signs of sleep debt

Answer 48

difficulty walking, ability to fall back asleep later in the morning, grogginess, tendency to fall asleep while reading or watching a movie

Question 49

3 steps to improve sleep hygiene

Answer 49

address current habits identify sleep disruptors plan for improved sleep

Question 50

sleep distruptos

Answer 50

factors that interfere with the ability to fall or stay asleep

Question 51

common physical disruptors of sleep

Answer 51

sleep apnea reflux nasal congestion, cough need to urinate anxiety, stress pain

Question 52

common environmental disruptors

Answer 52

bedroom conditions, caffeine

Question 53

insomnia

Answer 53

inability to fall or stay asleep

Question 54

considered chronic insomnia if

Answer 54

sleep disruption occurs at least 3 night per week and lasts at least 3 months

Question 55

insomnia intervention and treatment

Answer 55

address disruptors, circadian rhythm stable sleep routine

Question 56

restless leg syndrome

Answer 56

feeling of discomfort or body tension, often affecting the legs

Question 57

simple measures for RLS

Answer 57

more exercise, avoid caffeine, stretch before bed, ensure appropriate iron levels

Question 58

involuntary, repeated interruption of normal breathing during sleep

Answer 58

sleep apnea

Question 59

sleep apnea caused by

Answer 59

blocked airways, faulty brain signaling

Question 60

most common disruptor of sleep

Answer 60

sleep apnea

Question 61

narcolepsy

Answer 61

rare neurological disorder characterized by overwhelming urge to sleep while driving, working, or eating

Question 62

narcolepsy caused by

Answer 62

gene mutation, not hereditary

Question 63

narcolepsy: after sleep, the ____ lingers

Answer 63

paralysis of REM

Question 64

cataplexy

Answer 64

sudden loss of muscle control, may cause slurred speech, jaw drop, legs buckle