Section 3, Chapter 10 Flashcards
What are five common symptoms of insomnia?
Trouble falling asleep
Waking frequently during the night
Difficulty getting back to sleep once awake
Waking too early in the morning
Daytime fatigue
Inappropriate use of chemicals likely to cause health problems, such as tobacco, alcohol, and other drugs
Substance misuse

The inability to get an adequate amount of good quality sleep
Insomnia 
What are some possible causes of insomnia? 
Feeling stressed
Side effects of some medications
Use of stimulants like caffeine and nicotine

Inadequate sleep is linked to a variety of health risks including what?
Heart disease
Weight gain
Depression
Dementia

Even the best eating plan and exercise program cannot make up for what?
Lack of sleep
Behavioral and environmental practices that promote better quality sleep
Sleep hygiene 
A sleep disorder in which breathing repeatedly stops and starts
Sleep apnea
A sleep disorder in which the throat muscles relax during sleep, blocking the airway
Obstructive sleep apnea

What are some of the risk factors for obstructive sleep apnea?
Excess weight
Being male
Family history
Being older
Use of alcohol or sedatives
Smoking
A narrowed airway
Nasal congestion
How can inadequate sleep put you at increased risk for gaining weight?
It can impact hormone levels resulting in a surge in appetite, i.e., can cause higher levels of the hormone ghrelin which increases appetite and lower levels of the hormone leptin which is responsible for making you feel full
How can inadequate sleep increase your risk for dementia?
It can interfere with the brain’s cleaning process in which certain proteins that accumulated during the day are removed during deep sleep. A buildup of these proteins is associated with Alzheimer’s disease. 
Sleep disorders can be a symptom of a mental health disorder. What are 2 examples?
Depression and anxiety

How is inadequate sleep related to cardiovascular disease?
It interferes with a number of important physiological processes that puts you at increased risk for heart attack or stroke
About how many hours of sleep do adults need each night to function optimally? 
7 to 8 hours
Alcohol consumption may help a person fall asleep, but it interferes with what?
Quality of sleep 
List and describe the three hormones associated with weight regulation
- Ghrelin- associated with hunger
- Leptin - associated with satiety
- Cortisol - a primary stress hormone
How can inadequate sleep affect metabolism?
It can impair glucose tolerance and insulin sensitivity 
Individuals over the age of 45 who sleep less than six hours a night have twice the rates of what compared to people who sleep 6 to 8 hours?
Heart attack and stroke 
People with insomnia have a tenfold risk of developing what compared with those who sleep well?
Depression 
How can depression and anxiety impact sleep?
Difficulty falling asleep
Difficulty staying asleep
Unrefreshed sleep
Excessive sleep 
This is associated with circadian rhythms and sunshine and can affect both mood, sleep, and wake cycles.
Seasonal affective disorder (SAD)
What are examples of sleep hygiene?
Establish a bedtime routine
Create a comfortable sleep environment
Keep food and work out of the bedroom
Be mindful about what you eat or drink before bed time
Increase daily, regular physical activity limit the duration of daytime naps 
What are examples of establishing a bedtime routine as it pertains to sleep hygiene?
- Set aside time to wind down before bed
- Avoid bright lights from lamps, cell phones, TV, etc.
- Practice ways to relax like meditation, reading and stretching 
