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ATPL - [Mod 1] Human Performance > 07. Sleep > Flashcards

07. Sleep Flashcards

1
Q

Sleep and the Circadian Rhythm

Deeper stages of sleep restore and refresh (i) ____
Deeper stages of sleep help process (ii) ____
Deeper stages of sleep help reinforce (iii) ____

A
  1. FUNCTION - cognitive function
  2. EXPERIENCE - cognitive experience
  3. MEMORIES

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2
Q

Sleep and the Circadian Rhythm

What state of sleep can be achieved after the individual has been in deep sleep for approximately 1-2 hours

A

REM
(Rapid Eye Momvement)

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3
Q

Sleep and the Circadian Rhythm

REM is achieved after ____ hours of deep sleep

A

1-2 hours

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4
Q

Sleep and the Circadian Rhythm

What name is REM sleep known as, as a result of it being difficult to arouse the individual, despite EEG looking similar to someone in an awake state

A

PARADOXICAL SLEEP

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5
Q

Sleep and the Circadian Rhythm

Paradoxical sleep is the name given to what form of sleep and why

A
  1. REM
  2. EEG looks like individual is awake, but they are in deep sleep

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6
Q

Sleep and the Circadian Rhythm

REM cycles last for approximately how long

A

20 min

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7
Q

Sleep and the Circadian Rhythm

With age, sleep requirements INCREASE or DECREASE

A

DECREASE

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8
Q

Sleep and the Circadian Rhythm

A 20 y/o person requires typically ____ hours sleep
A 60 y/o person requires typically ____ hours sleep

A
  1. 8
  2. 6

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9
Q

Sleep and the Circadian Rhythm

what is the name given to the situation where enough sleep to meet requirement is not being met

A

SLEEP DEFICIT

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10
Q

Sleep and the Circadian Rhythm

Someone who is depreived of REM sleep will suffer from what

A

SLEEP DEPRIVATION

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11
Q

Sleep and the Circadian Rhythm

The sleep pattern forms part of larger process known as what

A

CIRCADIAN RHYTHM

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12
Q

Sleep and the Circadian Rhythm

How long is the circadian rhythm

A

25 hours

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13
Q

Sleep and the Circadian Rhythm

The circadian rhythm helps to regular a number of body functions. 8 of these are;

  1. Body ____
  2. Arterial ____
  3. Peak ____ rate
  4. ____ function
  5. ____ secretion
  6. ____ numbers
  7. ____ activity
  8. ____ levels
A
  1. Body TEMPERATURE
  2. Arterial BLOOD PRESSURE
  3. Peak RESPIRATION FLOW rate
  4. KIDNEY function
  5. HORMONE secretion
  6. BLOOD CELL numbers
  7. ENZYME activity
  8. BLOOD GAS levels

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14
Q

Sleep and the Circadian Rhythm

The natural cycle of the body makes it difficult for people to work at what time effectively

A

SMALL HOURS
(i.e. night; 2-6am)

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15
Q

Sleep and the Circadian Rhythm

Of the factors influencing the circadian rhythm, which factors is the most significant

EASA exam question

A

BODY TEMPERATURE

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16
Q

Sleep and the Circadian Rhythm

What does WOCL stand for

A

WINDOW OF CIRCADIAN LOW

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17
Q

Sleep and the Circadian Rhythm

Between which hours are industrial accident rates highest at night, which coincides with the window when the bodies physiological functions are at their lowest

A

2am - 6am

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18
Q

Sleep and the Circadian Rhythm

The time period of 2am to 6am, which is when the bodies physiological functions are at their lowest, is known as what

A

WINDOW OF CIRCADIAN LOW
(WOCL)

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19
Q

Sleep and the Circadian Rhythm

A condition associated with jet lag, and specifically affecting shift workers preparing for sleep at the end of a night shift

A

CIRCADIAN DYSRHYTHMIA
aka CIRCADIAN RHYTHM SLEEP DISORDER

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20
Q

Sleep and the Circadian Rhythm

Another name for circadian dysrhythmia

A

CIRCADIAN RHYTHM SLEEP DISORDER

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21
Q

Sleep and the Circadian Rhythm

Another name for circadian rhythm sleep disorder

A

CIRCADIAN DYSRYHTHMIA

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22
Q

Sleep Hygiene and Fatigue

Long-term sleep deprivation can result in what sort of mental effects

A

PSYCHOTIC

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23
Q

Sleep Hygiene and Fatigue

The time of day for peak performance when the core temperature and cortisol levels are at their highest

A

EARLY EVENING

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24
Q

Sleep Hygiene and Fatigue

In the early evening the ____temperature and ____ levels are at their highest

A
  1. CORE TEMPERATURE
  2. CORTISOL

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25
Q

Sleep Hygiene and Fatigue

The name given to external factors that can reset the internal body clock

A

ZEITGEBERS

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26
Q

Sleep Hygiene and Fatigue

The most effective/practical external factor (zeitgeber) influencing the reset of the internal body clock is what

A

SUNLIGHT

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27
Q

Sleep Hygiene and Fatigue

The less sleep we have, the more we are in debt so will need extra sleep to catch up. Therefore, sleep deficit is said to be ____

A

CUMULATIVE

the less sleep we have, the more we are in debt so will need extra sleep to catch up

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28
Q

Sleep Hygiene and Fatigue

“The less sleep we have, the more sleep we will need to catch up”

This is a description of what

A

CUMULATIVE SLEEP DEFICIT

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29
Q

Sleep Hygiene and Fatigue

The sleep credit/debit system;

  1. ____ point(s) for every hour spent asleep
  2. ____ point(s) deducted for every hour awake
A
  1. 2 points
  2. 1 point

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30
Q

Sleep Hygiene and Fatigue

The sleep credit/debit system;
1. 2 points added for ____
2. 1 point dedcted for ____

A
  1. EVERY HOUR ASLEEP
  2. EVERY HOUR AWAKE

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31
Q

The maximum number of sleep credits that can be achieved is what

A

16
(8 hours of sleep)

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32
Q

Sleep Hygiene and Fatigue

Complete the following diagram

A
  1. SLEEP URGE
  2. SLEEP NEED
  3. SLEEP DEFICIT
    LINK HERE

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33
Q

Sleep Hygiene and Fatigue

____bound jet lag results in greater circadian dysrhythmia than ____bound

A
  1. EASTBOUND
  2. WESTBOUND

EASTBOUND > westbound

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34
Q

Sleep Hygiene and Fatigue

The circadian rhythm adjusts at what rate when in a new time zone

A

60 - 90 MIN PER DAY

180

35
Q

Sleep Hygiene and Fatigue

As a general guidance for pilots when dealing with jet lag provides suggestions on how to best tackle sleep patterns dependant on how long you are at the destination for. What is the recommend suggestion for;

LESS THAN 24 HOURS

A

Maintain your home-time
Ignore local-time

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36
Q

Sleep Hygiene and Fatigue

As a general guidance for pilots when dealing with jet lag provides suggestions on how to best tackle sleep patterns dependant on how long you are at the destination for. What is the recommend suggestion for;

24 HOURS

A

Short nap after arriving
Longer sleep before next duty period

37
Q

Sleep Hygiene and Fatigue

As a general guidance for pilots when dealing with jet lag provides suggestions on how to best tackle sleep patterns dependant on how long you are at the destination for. What is the recommend suggestion for;

MORE THAN 24 HOURS

A

Adjust to new time zoen as soon as possible

38
Q

Sleep Hygiene and Fatigue

The help maximise your sleep quality, what are 5 things you should try to do;

1.____ : avoid
2. ____ : do not sleep at this time
3. ____ : expose yourself in the morning
4. ____ : avoid before rest
5. ____ : drunk

A
  1. CAFFINE - avoid
  2. DAY TIME SLEEP - avoid sleeping during zones day time
  3. SUNLIGHT - expose yourself to sunlight during the morning
  4. MENTAL STIMULATION - avoid just before rest period
  5. ALCOHOL - avoid

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39
Q

Summary

What are the 5 stages of sleep

A
  1. DROWSINESS
  2. LIGHT SLEEP
  3. DEEPER SLEEP
  4. DEEP SLEEP
  5. REM SLEEP

summary

ATPL - [Mod 1] Human Performance (21 decks)

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