Chapter 9: Sleep Habits And Wellness

Question 1

Causes of Sleep Deprivation

Answer 1

Academic Life, Work

Question 2

Effects of Sleep Deprivation

Answer 2

General Fatigue
Emotional Irritability
Cognitive impairment
Physical impairment
Psychosis
Death

Question 3

General Fatigue

Answer 3

Feeling of drowsiness and lack of energy

According to one study, in less than a century there has been nearly 60% increase in the number of people who report feeling tired in the morning and sluggish throughout the day

One study indicated that with just one additional hour of sleep, alertness increased by approximately 25%

Question 4

Emotional Irritability

Answer 4

People with sleep deprivation are more prone to depression, irritability, anger, frustration, and anxiety

Though many people do not realize it, moods and emotions have a crucial physical component

Question 5

Cognitive Impairment

Answer 5

In a study of 15 potential factors that affect college students’ grades, investigators reported two of the top five were directly related to sleep
-Previous academic achievement
-Class attendance
- Sufficient sleep
-Night outings
-Sleep quality

Question 6

Physical Impairment

Answer 6

-Slows reaction time
-Lowers core temperature
-Diminishes muscle strength
-Decreases Cardiorespiratory endurance
-May be connected to heart failure

Question 7

Psychosis and Death

Answer 7

-Political, military, and religious groups have long used sleep deprivation as a means of brainwashing and torture
-Severe sleep deprivation can lead to mental illness and, in extreme cases, death

Question 8

Process of Determining Your Individual Sleep Requirements

Answer 8

-Establish a regular bedtime
-Sleep until you wake up (make sure no one disturbs you)
-Over time, your sleep debt is paid back, and then you will find that you’ll start waking up approximately at the same time each morning

Question 9

How to Improve Quality of Sleep

Answer 9

-Establish a consistent sleep schedule
-Get regular exercise
-Establish a bedtime ritual
-Create a quality sleeping environment
-Invest in quality products when it comes to purchasing a mattress, sheets, and pillows

Question 10

X

Answer 10

One cannot learn to function normally with one or two fewer hours of sleep

Question 11

Common Sleep Problems

Answer 11

-Insomnia
-Obstructive sleep apnea
-Restless leg syndrome
-Narcolepsy

Question 12

Sabbath Around the World

Answer 12

Monday = Greek
Tuesday = Persian
Wednesday = Assyrian
Thursday = Egyptian
Friday = Turkish
Saturday = Jewish
Sunday = Christian

Question 13

X

Answer 13

90% of college students report to feeling fatigued throughout the day

Question 14

X

Answer 14

1/3 Workers say their schedules do not let them have a good sleep schedule

Question 15

Sleep deprivation

Answer 15

(30 hours) The lack of adequate sleep. The problem occurs when these occasional events become regular. People are often unaware that they are sleep deprived

Question 16

Chronic sleep deprivation

Answer 16

Occurs when one consistently does not get sufficient sleep. Although the level of deprivation may be relatively minor (30 to 60 minutes per night), scientists now know that accumulated sleep deficits have major consequence’s on one’s emotional, mental, and physical well-being

Question 17

Sleep debt

Answer 17

Deficits accumulate to form a “sleep debt.” Grace period typically between 25 to 30 day periods where they can pay back their sleep with no penalty.

Question 18

X

Answer 18

Approximately 46% of adults use an alarm clock to wake up 4-7 days a week

Question 19

Drowsy drivers

Answer 19

The U.S National Highway Safety Administration estimates that approximately 100,000 accidents, 71,000 injuries, 15,000 deaths, and $12.5 billion in monetary losses per year are directly attributable to drowsy drivers

Question 20

Top five factors that affect college student’s end of semester grades

Answer 20

1.) Previous academic achievement
2.) Class attendance
3.) Sufficient sleep
4.) Night outings
5.) Sleep quality

Question 21

X

Answer 21

During his eight-day sleep deprivation, Peter Tripp’s only sign of physical impairment was a core temperature drop

Question 22

Fatal familial insomnia

Answer 22

A rare hereditary disease that completely eliminates the ability to sleep. The disease is incurable and leads to a coma and eventually death

Question 23

Sleep-wake homeostasis

Answer 23

When you have been awake for a long time ^ tells you that a need for sleep is accumulating and that it is time to sleep

Question 24

A circadian biological clock

Answer 24

Also called a circadian rhythm, an internal cycle lasting approximately 24 hours. The term circadian comes from the Latin circa, meaning around, and form, meaning day. It dips and rises at different times of the day, an adult’s strongest sleep drive generally occurs from 2AM to 4AM in the morning and from 1PM to 3PM in the afternoon.

Question 25

Sleep phase delay

Answer 25

This shift in the circadian rhythm of most teens causes them to naturally feel alert later at night, making it difficult for them to fall asleep before 11:00pm

Question 26

Polysomnography (PSG)

Answer 26

Also known as a sleep study, a multilayered examination of what occurs during sleep
1.) Electrooculography (EOG) for observing eye movements
2.) Electroencephalography (EEG) for measuring brain activity
3.) Electromyography (EMG) for evaluating and recording skeletal muscle activity
4.) Electrocradiogram (ECG) as a measure of cardiac function

Question 27

Non rapid eye movement (NREM) and rapid eye movement (REM)

Answer 27

NREM accounts for approximately 75% percent of sleep and includes all sleep except REM. NREM is slept into three smaller stages called sleep stages.

Question 28

Sleep Spindle

Answer 28

Short burst of brain activity, typically lasting no longer than half a second. They occur when falling into a progressively deeper sleep and sometimes follow muscular twitches

Question 29

K-complex

Answer 29

The largest event in a healthy human EEG. Thought to have two functions, first to “protect” sleep by suppressing cortical arousal in response to stimuli that the sleeping brain often evaluates as stimuli that the sleeping brain often evaluates as danger, second, to aid in sleep-based memory consolidation.

Question 30

Sleep stage 1

Answer 30

Transitionary phase, lasting approximately 10 minutes. Here, beta brain waves change into theta brain waves, which have a slightly lower frequency and higher amplitude than beta waves. very subtle transition from wakefulness to sleep can be disturbed by a gentle nudge or soft whisper. People awakened from this stage will claim to not have been asleep

Question 31

Sleep Stage 2

Answer 31

Some experts say this is where sleep begins. This is where we see sleep spindles and the k-complex. Can occur as a result of external stimuli such as sounds or touch. Usually lasts from 5 to 20 minutes and is the transition between light sleep and deep sleep. People awakened at this point typically acknowledge that they were, indeed, asleep

Question 32

Sleep Stage 3

Answer 32

Begins as the body moves into a deeper slumber, characterized on an EEG by low frequency, high-amplitude delta brain waves. This stage is also referred to as a slow-wave sleep. Blood supply to the brain decreases, and all but the essential bodily functions slow down. Lasting from 10 minutes to an hour. Where the majority of physical restoration occurs. 80% of the body’s daily amount of growth hormone is released.