sleep and sleep behavior change

Question 1

healthy sleep attributes

Answer 1

• adequate duration
• good quality
• appropriate timing
• regularity
• absence of sleep disturbances or disorders

Question 2

sleep quality

Answer 2

persons satisfaction with all aspects of the sleep experience, important contributor to sleep-related health outcones

Question 3

sleep duration

Answer 3

amount of time a person sleeps, timing, intensity, and duration regulated by homeostasis and circadian timing

Question 4

sleep latency

Answer 4

duration of time from turning the light off to falling asleep, usually < 20 min

Question 5

sleep efficiency

Answer 5

ratio of total sleep time compared to total time ini bed, 85% normal, >90% very good

Question 6

wake time after sleep onset

Answer 6

used to determine amount of time a person spends awake from the time they fall asleep to time they awaken, 5% young adults, 15% older adults

Question 7

sleep mechanisms

Answer 7

• circadian rhythms: internal clock, dictates other functions too
• sleep wake homeostasis: light in the sleep cycle, melatonin increases when dark, decreases when light

Question 8

sleep cycle N1 (5%)

Answer 8

• onset of sleep when transitioning from wakefulness to sleep
• 1-7 min

Question 9

sleep cycle N2 (45%)

Answer 9

usually lasts 20 min (~40-50% of total sleep)

Question 10

sleep cycle N3 (25%)

Answer 10

• slow wave sleep and delta sleep; beginning of deep sleep
• difficult to awaken

Question 11

sleep cycle REM (25%)

Answer 11

enter stage about 90 minutes after initially asleep; episodes throughout the night for 1.5-2 hours total

Question 12

what is the amount of sleep recommended for adults

Answer 12

7 or more hours

Question 13

benefits of proper sleep

Answer 13

• reduction of stress
• increase mood
• promotes cardiac health
• regulates blood sugar
• improves mental function
• restores immune function
• maintain healthy weight
• athletic performance

Question 14

sleep hygiene preparation

Answer 14

• establish a schedule
• physical activity in ideal time frame
• exposure to day time light
• power down electronics

Question 15

sleep hygiene environment

Answer 15

• room temperature
• dark room
• quiet

Question 16

sleep hygiene daytime behaviors

Answer 16

• monitor day time naps
• control caffeine and nicotine intakes
• size and timing of meals

Question 17

1st concept of habit loop

Answer 17

cue
- trigger
- kicks the brain into automatic mode
- tells it which habit to use

Question 18

2nd concept of habit loop

Answer 18

routine
- physical, mental or emotional response

Question 19

3rd concept of habit loop

Answer 19

reward
- prize telling your brain “this loop is worth remembering in the future”

Question 20

sleep debt

Answer 20

total sleep lost, accumulates over time

Question 21

social jet lag

Answer 21

quantifies difference in work/school sleep time and work/school-free day sleep time (weekends)

Question 22

consequences of short sleep

Answer 22

• sleepiness
• poor mood and emotional instability
• increased reaction time
• reduced short term memory
• reduced performance on tasks that require memory or response time

Question 23

physiological barriers to good sleep

Answer 23

• high blood glucose
• thyroid problems
• medications that interfere with sleep
• going to bed hungry or full

Question 24

psychological barriers to sleep

Answer 24

• high levels of stress
• depression or anxiety
• lack of self awareness that sleep related problems exist
• failure to prioritize sleep

Question 25

behavioral barriers to good sleep

Answer 25

• absence of sleep routine
• watching the clock at night
• taking daytime naps that last > 1 hour
• consuming high level sof caffeine or alcohol

Question 26

environmental barriers to good sleep

Answer 26

• noise
• temperature
• light

Question 27

insomnia

Answer 27

difficulty falling asleep and/or staying asleep (most common)

Question 28

short term insomnia

Answer 28

< 3 months
- related to more acute conditions (stress)

Question 29

long term insomnia

Answer 29

> 3 months
- related to more chronic conditions (depression/anxiety)

Question 30

restless leg syndrome

Answer 30

irresistible urge to move your legs, more prevalent in the evening

Question 31

sleep apnea

Answer 31

when breathing stops/starts during sleep

Question 32

obstructive sleep apnea

Answer 32

muscles in the upper airway
- due to lifestyle modifications (obesity increases risk)
- symptom: really loud snoring

Question 33

central sleep apnea

Answer 33

brain and muscle signaling

Question 34

narcolepsy

Answer 34

neurological condition where an individual has uncontrollable sleepiness in the day time