12. Sleep

Question 1

Are ‘‘functioning’’ and ‘‘thriving’’ the same concept?

Answer 1

NON

Question 2

Darkness increases which hormone

Answer 2

Melatonin

Question 3

Melatonin increases what

Answer 3

Sleepiness

Question 4

Internal clock can be disrupted by what?

Answer 4

Work
Travel
Early school starts
Daylight deprivation
Over exposure to artificial light at night

Question 5

REM

Answer 5

Rapid eye movement

Question 6

Non REM - Stage N1

Answer 6

Transition to sleep
Eyes moving slowly, muscle activity slows, easily awakened
Lasts about 5 minutes

Question 7

Duration of sleep Stage N1

Answer 7

About 5 minutes

Question 8

Non REM stage N2

Answer 8

Light but true sleep
Eye movement stops, heart rate slows, body temperature drops
Lasts from 10-25 min

Question 9

Duration of sleep stage N2

Answer 9

10 to 25 minutes

Question 10

Non REM sleep stage N3 and N4

Answer 10

Deep sleep, very slow brain waves
Physically restorative

Question 11

Which stage is deep sleep and which stage is very deep sleep?

Answer 11

N3 = deep sleep
N4 = very deep sleep

Question 12

Dream stage of sleep

Answer 12

REM

Question 13

When does REM sleep starts?

Answer 13

70-90 minutes after falling asleep

Question 14

Characteristics of REM sleep

Answer 14

Shallow breathing
HR and BP increase
Arms and legs paralyzed

Question 15

When does most deep sleep occurs?

Answer 15

In the first half of the night

Question 16

When does REM sleep lengthens the most?

Answer 16

In the early morning hours

Question 17

Which 3 stages are the most important?

Answer 17

N3-N4 and REM sleep

Question 18

A normal sleep cycle includes: % for each

Answer 18

50% stage 2
20% in REM
30% in all other stages

Question 19

Importance of REM sleep

Answer 19

Learning and memory
Brain process and consolidates infor.
Form neural connections (memory function)
Neurotransmitter boost

Question 20

If sleep is insufficient, the body will prioritize which stage?

Answer 20

Deep sleep over REM

Question 21

Recommended hours of sleep - newborns younger than 4 months

Answer 21

Sleep patterns vary widely

Question 22

Recommended hours of sleep - Babies 4 months to 1 yo

Answer 22

12-16 hours per day

Question 23

Recommended hours of sleep - Children 1 to 2 yo

Answer 23

11 to 14 hours per day

Question 24

Recommended hours of sleep - Children 3 to 5 yo

Answer 24

10 to 13 hours

Question 25

Recommended hours of sleep - Children 6 to 12 years old

Answer 25

9-12 hours

Question 26

Recommended hours of sleep - Teens 13-18 yo

Answer 26

8-10 hours per day

Question 27

Extrinsic factors for children/adolescents getting less sleep

Answer 27

• Increased social opportunities and obligations
• Academic requirements
• 24/7 availability of commodities and technology
• Extracurricular activities
• Sports commitments
• Less parental monitoring as adolescents
• Part time work

Question 28

Research on importance of sleep across childhood and adolescence

Answer 28

Alertness and attention
Cognitive performance
Resiliency
Vocabulary acquisition
Learning and memory
Growth
Memory consolidation in toddlers
Executive attention
Motor skill development

Question 29

Inadequate sleep has been linked to 3 things:

Answer 29

• Allergic rhinitis
• Immune system dysfunction
• Anxiety and depression

Question 30

Hormone change when insufficient sleep and childhood obesity

Answer 30

Increase ghrelin
Decrease leptin

Question 31

Is there a link to make between inadequate sleep and BMI

Answer 31

Linked with increased BMI in children and adolescents

Question 32

Possible pathways of important components that may be contributing to an increased BMI:

Answer 32

Inadequate sleep
Changes in eating behavior
Reduced PA/increased sedentary behavior