Sleep & Rest Flashcards
1
Q
Maslow lists sleep as-
A
A Physiological Requirement
2
Q
Getting enough quality sleep according to our circadian rhythms can protect-
A
Mental/ physical health, safety, quality of life
3
Q
What increases the risk of heart disease, kidney disease, high BP, diabetes, stroke, as well as weakens the immune system?
A
Chronic Sleep Deficiency
4
Q
What are the 2 internal sleep mechanisms that help promote sleep?
A
Circadian Rhythm + Sleep-Wake Homeostasis
5
Q
Your circadian rhythm directs a wide variety of body functions including -
A
Wakefulness, Core Temperature, Metabolism, and the Release of Hormones
6
Q
Controls the timing of sleep, causes a person to feel sleepy at night and creates a tendency to wake up in the morning without an alarm =
A
Circadian Rhythm
7
Q
Based roughly on a 24-hour clock + use environmental cues, such as light and temperature to determine the time of day =
A
Circadian Rhythm
8
Q
Regulates sleep intensity, causing a person to sleep longer + more deeply after a period of sleep deprivation =
A
Sleep-Wake Homeostasis
9
Q
What 3 hormones are a part of sleep-wake homeostasis?
A
Adenosine, Melatonin, & Cortisol
10
Q
Increases through the day, peaking when it’s time to sleep. It’s broken down during sleep =
A
Adenosine
11
Q
Released whenever it gets dark + signals the body that it is time to sleep =
A
Melatonin
12
Q
Released in the morning to signal the body that it is time to awaken =
A
Cortisol
13
Q
Name off the factors that influence a person’s sleep/ wakefulness
A
Medications, medical conditions, stress, sleep environment, foods + fluids consumed, exposure to light
14
Q
The greatest influence to sleep and wakefulness is-
A
Exposure to light
15
Q
Examples from a bright artificial light include light from-
A
A TV, Screen, Computer, or Smartphone
16
Q
Bright artificial lights can-
A
Hurt sleep
17
Q
Why might night-shift workers have the issue of falling asleep at work?
A
Their natural Circadian Rhythm + Sleep-Wake Cycle are disrupted
18
Q
Jet lag disrupts-
A
Circadian Rhythms
19
Q
When flying to a different time zone, a mismatch is created between-
A
A person’s internal clock and the actual time of day
20
Q
Newborns may sleep more than how many hours a day?
A
16 hours
21
Q
Preschool-aged children need to-
A
Take Naps
22
Q
Young children tend to sleep more at what time of day?
A
Early Evening
23
Q
Compared to young children, older adults tend to go to bed-
A
Earlier
24
Q
Compared to young children, older adults tend to wake up-
A
Earlier
25
Compared to young children and older adults, teenagers tend to fall asleep-
Later at night
26
It’s natural for what kind’s of people to prefer later bedtimes at night and sleep later in the morning than adults?
Teenagers
27
Teenagers fall asleep later at night than younger children and adults because-
Melatonin is released and peaks later in the 24-hour cycle for teens.
28
The 2 Phases of Sleep =
Rapid Eye Movement (REM) + Non-REM (NREM) sleep.
29
A full sleep cycle takes how many minutes to complete?
80 - 100
30
Most people typically cycle through how many sleep cycles per night?
4 - 6
31
Is it common to wake up briefly between sleep cycles?
Yes
32
Restoration mostly takes place during-
Slow-Wave Sleep
33
During slow-wave sleep, what changes occur to the body?
Decreased brain oxygen consumption, HR, Body Temp.
34
Why is slow-wave sleep called slow-wave sleep?
Along with vitals, brain activity also decreases
35
What is it called to observe brain activity during sleep?
Sleep Studies
36
NREM has how many stages?
3
37
Transition between sleep and wakefulness is what stage of NREM sleep?
1st Stage
38
Initiation of the sleep phase is what stage of NREM sleep?
2nd Stage
39
Slow-Wave Sleep stage is also known as-
The deep sleep stage
40
Slow-wave sleep is what stage of NREM sleep?
The 3rd
41
What stage of sleep is based on a pattern that appears during measurements of brain activity?
Slow-Wave Sleep
42
People spend the most amount of sleep time in what stage of sleep during the early part of the night?
Slow-Wave Sleep
43
During REM sleep, what happens to a person’s vitals?
Increased HR + RR
44
In what stage of sleep do the eyes twitch as they rapidly move back and forth and the brain is active?
REM Sleep
45
Brain activity measured during REM sleep is similar to activity during-
Waking Hours
46
Dreaming occurs during what stage of sleep?
REM Sleep
47
In what stage of sleep do muscles normally become limp to prevent acting out one’s dreams?
REM Sleep
48
People typically experience more REM sleep when?
As the night progresses
49
What kinds of environments can affect a person’s REM sleep?
Hot + Cold Environments
50
How do hot or cold environments affect a person’s REM sleep?
The body doesn’t regulate temperature well during REM sleep
51
Lack of sleep affects-
Daytime performance + quality of life
52
During sleep, the body is working to promote-
Healthy brain function and maintain physical health
53
Sleep helps promote growth and development in-
Children + Teens
54
The way a person feels while awake depends on their-
Quality of sleep
55
A good night’s sleep helps improve-
Learning + improves problem-solving skills
56
What helps a person to pay attention, make decisions, and be creative?
Sleep
57
What can sleep deprivation lead to?
Depression, Suicide, Risky Behavior
58
Hormone that makes you feel hungrier =
Grehlin
59
Hormone that makes you feel like you can’t eat anymore =
Leptin
60
Does sleep control leptin and grehlin?
Yes
61
Is sleep involved in healing + repairing the heart and blood vessels?
Yeah
62
Can kidney disease, a high BP, diabetes and stroke be caused by sleep deficiency?
Yes
63
When a person doesn’t get enough sleep, the level of grehlin -
Increases
64
When a person doesn’t get enough sleep, the level of leptin -
Decreases
65
Why do you feel hungrier when sleep deprived?
Your grehlin levels are higher than your leptin levels
66
Adequate sleep helps promote-
Growth + Development
67
What stage of sleep triggers the body to release hormones that promote normal growth and development in kids + teens?
Deep Sleep (Slow-Wave Sleep)
68
Deep sleep triggers hormones that (along with helping growth and development) also help boost-
Muscle mass + Repair tissues & cells
69
What causes a slower reaction time?
Sleep Deficiency
70
How many hours of sleep do we have to lose for several nights before our functional ability declines?
1-2 Hours
71
What causes micro-sleep?
A lack of sleep
72
Short moments of sleep that occur when one is normally awake =
Micro-Sleep
73
Is it true that you can’t control micro-sleep and that you might not be aware of it?
Yes
74
Can micro-sleep affect how you function?
Yes
75
Is driving sleepy just as bad as being drunk, statistically speaking?
Yes
76
How many yearly car accidents are caused by sleepy driving?
100,000
77
How many yearly deaths are caused by sleepy driving?
1,500
78
What can lead to obesity?
Sleep Deficiency
79
What hormone controls your blood sugar level?
Insulin
80
How does sleep deficiency increase your risk for diabetes?
It affects your insulin level, which causes an elevated blood sugar level
81
Does sleep deficiency effect your immune system?
Yeah
82
Does sleep deficiency cause mood swings + impulsivity?
Yes
83
The total sleep lost =
Sleep Debt
84
Does sleep loss add up over time?
Yuh
85
If you lose 2 hours of sleep each night for a week, then what would your sleep debt be by the end of the week?
14 Hours
86
Can naps provide a short-term boost to alertness + performance?
Yes
87
Does napping provide restorative sleep?
No
88
Does napping affect the body’s sleep-wake rhythm?
Yes
89
Can sleep deficiency affect people even if they sleep the total number of hours recommended for their age group?
Yes
90
If your sleep is out of sync with your body clock or if you are routinely interrupted in your sleep. Are you at risk for suffering from sleep deficiency, even if you sleep the total number of hours recommended for your age group?
Yup
91
Sleep disorder that causes problems falling asleep, staying asleep, or getting good quality sleep =
Insomnia
92
Short-term insomnia lasts for-
A few days or weeks
93
Long-term insomnia lasts for -
Up to 3 months
94
Chronic insomnia raises the risk of-
High BP, coronary heart disease, diabetes, and cancer
95
Lying awake for a long time before going to sleep is a-
Insomnia symptom common in young adults
96
Sleeping only short periods and waking up often during the night is a-
Insomnia symptom
97
Waking up too early in the morning and not being able to go back to sleep is a-
Insomnia symptom
98
Having poor quality of sleep that causes one not to feel rested is a-
Insomnia symptom
99
Having poor quality of sleep that causes one not to feel rested (an insomnia symptom) causes -
Daytime sleepiness, difficulty focusing, irritability, anxiousness, depression
100
A health provider may ask for a 1-2 week sleep diary-records the time a person goes to sleep, wakes up and naps during the day. This is done to diagnose-
Insomnia
101
Timing of activities such as exercising and drinking caffeine should all be recorded when trying to diagnose -
Insomnia
102
What may be ordered for severe sleep problem?
A sleep study
103
Should you exercise 5-6 hours before bed?
Yeah
104
What is typically the first treatment for chronic insomnia?
CBT
105
Can prescription medication be used for chronic insomnia?
Yes
106
Certain medications for sleep are-
Habit-Forming
107
Benzodiazepines can be habit-forming and should only be taken for-
A few weeks
108
Ambien is a agonist for-
Benzo-Receptors
109
Ambien can increase-
Anxiety
110
Ramelteon (Rozerem) is a agonist for-
Melatonin
111
Rare side effects of Melatonin-receptor agonists may include-
Doing activities while asleep, such as walking, eating, or driving, or a severe allergic reaction
112
Can OTC melatonin worsen depression?
Yeah
113
Does OTC melatonin always help with sleep?
No
114
A common sleep condition that occurs when the upper airway becomes repeatedly blocked during sleep, reducing or completely stopping airflow =
Sleep Apnea
115
If the brain does not send the signals needed to breathe, then sleep apnea may be called-
Central Sleep Apnea
116
Sexual dysfunction is a symptom of-
Sleep Apnea
117
Waking up often to urinate is a symptom of-
Sleep Apnea
118
Decreased attention, concentration is a symptom of-
Sleep Apnea
119
Dry mouth or headaches when awake is a symptom of-
Sleep Apnea
120
Excessive daytime sleepiness + fatigue is a symptom of-
Sleep Apnea
121
Gasping for air during sleep is a symptom of-
Sleep Apnea
122
Frequently loud snoring is a symptom of-
Sleep Apnea
123
Reduced or absent breathing (apneic events) is a symptom of-
Sleep Apnea
124
Sleep apnea is diagnosed by a health care provider based on the person’s-
Medical history, a physical exam, and results from a sleep study
125
During sleep studies, the number of episodes of slowed or stopped breathing events (along with the oxygen levels in the blood during these events) are-
Recorded/ Documented
126
A CPAP machine is a-
Breathing device
127
The most commonly recommended treatment for patients with sleep apnea =
CPAP Machine
128
CPAP stands for-
Continuous Positive Airway Pressure
129
Uses mild air pressure to keep the airways open =
CPAP Machine
130
An uncommon sleep disorder that causes periods of extreme daytime sleepiness and sudden, brief episodes of deep sleep during the day =
Narcolepsy
131
Extreme daytime sleepiness is a symptom of-
Narcolepsy
132
Sleep attacks are a symptom of-
Narcolepsy
133
Falling asleep without warning is called a-
Sleep Attack
134
Difficulty focusing or staying awake is a symptom of-
Narcolepsy
135
Waking frequently at night is a symptom of-
Narcolepsy
136
Can narcolepsy cause hallucinations while falling asleep?
Yes
137
Can narcolepsy cause sleep paralysis?
Yeah
138
A feeling of not being awake but being unable to move=
Sleep Paralysis
139
Treatment for narcolepsy combines-
Medication + Behavior Changes
140
Stimulants, modafinil, sodium oxybate, and sedatives are all medications that are used to treat-
Narcolepsy
141
Modafinil, stimulants, and sodium oxybate are all used to treat what aspect of narcolepsy?
Daytime Sleepiness
142
Sedatives are used to treat what aspect of narcolepsy?
Nighttime Sleep
143
Do scheduled naps throughout the day help solve daytime sleepiness?
Yuh
144
How do you begin a focused assessment on a patient’s sleep patterns?
Ask an open-ended question such as, “Do you feel rested upon awakening?”
145
You are beginning a focused assessment on a patient’s sleep patterns. You’ve already done the first step (Ask the PT an open-ended question) so from here, what should be the next step?
Assess the 5 key sleep characteristics
146
What are the 5 key sleep characteristics?
Sleep Duration
Sleep Quality
Sleep Timing
Daytime Alertness
The presence of a sleep disorder
147
Is it helpful to determine the effects of caffeine intake and medications on a patient’s sleep pattern?
Yeah
148
If a patient provides information causing a concern for impaired sleep patterns or a sleep disorder, it is helpful to encourage them to-
Encourage them to make a sleep diary to share with a healthcare provider
149
Can nurses perform objective assessments of a patient’s sleep patterns during inpatient care?
Yes
150
The number of hours slept, wakefulness during the night, and episodes of loud snoring or apnea should be-
Documented
151
Physical (e.g., sleep apnea, pain, and urinary frequency) or Psychological (e.g., fear or anxiety) as well as sleepiness and napping during the day should all be-
Noted
152
If an older adult has Alzheimer’s disease, it often changes their-
Sleeping Habits
153
Some people with Alzheimer’s disease sleep too-
Much and others sleep too little
154
Some people with Alzheimer’s disease wake up many times during the night; others wander or yell at night.
True or false?
True
155
Are caregivers of those with Alzheimer’s at risk of not getting enough sleep?
Yes
156
What age group needs 12-16 hours of sleep a day (including naps)?
Infants aged 4-12 months
157
What age group needs 11-14 hours of sleep a day (including naps)?
Children aged 1-2 years
158
What age group needs 10-13 hours of sleep a day (including naps)?
Children aged 3-5 years
159
What age group needs 9-12 hours of sleep a day?
Children aged 6-12 years
160
What age group needs 8-10 hours of sleep a day?
Teens aged 13-18 years
161
What age group needs 7–8 hours of sleep a day?
Adults aged 18 years or older
162
A sleep study may be performed at a-
Sleep center or at home with a portable diagnostic device
163
Removable sensors are placed where on the person’s body during a sleep study?
Scalp, face, eyelids, chest, limbs, and a finger
164
Removable sensors are placed on the person’s body during a sleep study to record-
Brain waves, heart rate, breathing effort and rate, oxygen levels, and muscle movements before, during, and after sleep.
165
“Prolonged periods of time without sustained natural, periodic suspension of relative consciousness that provides rest” =
Sleep Deprivation
166
Healthcare staff should bundle care activities to minimize the number of awakenings by staff to allow for sleep cycles of at least-
90 Minutes
