4: Improving Your Sleep

Question 1

condition that occurs when sleep is insufficient

Answer 1

sleep deprivation

Question 2

drowsiness, sluggishness, and lack of mental alertness that can affect your daily performance and lead to life-threatening sleepiness when driving

Answer 2

somnolence

Question 3

condition in which a person feels a major compulsion to sleep during normal waking hours along with persistent sluggishness and fatigue

Answer 3

excessive daytime sleepiness

Question 4

excessive daytime sleepiness without narcolepsy or the associated features of other sleep disorders

Answer 4

primary idiopathic hypersomnia

Question 5

chemical reactions in body’s cells that break down food and synthesize compounds that the body needs

Answer 5

metabolism

Question 6

24-hour cycle by which you are accustomed to going to sleep, waking up, and performing habitual behaviors

Answer 6

circadian rhythm

Question 7

hormone that affects sleep cycles, increasing drowsiness before bed

Answer 7

melatonin

Question 8

period of sleep characterized by brain-wave activity similar to that seen in wakefulness - when dreaming occurs

Answer 8

REM sleep

Question 9

period of restful sleep dominated by slow brain waves - rapid eye movement is rare

Answer 9

non-REM (NREM) sleep

Question 10

difference between the number of hours of sleep an individual needed in a given time period and the number of hours he or she actually slept

Answer 10

sleep debt

Question 11

state characterized by cognitive impairment, grogginess, and disorientation that is experienced on rising from short sleep or an overly long nap

Answer 11

sleep inertia

Question 12

any medical disorders with a negative effect on sleep patterns (sleep disorders)

Answer 12

somnipathy / dyssomnia

Question 13

clinical assessment of sleep in which the patient is monitored while spending the night in a sleep disorders center

Answer 13

sleep study

Question 14

disorder characterized by difficulty in falling asleep quickly, frequent arousal during sleep, or early morning awakening

Answer 14

insomnia

Question 15

form of therapy that helps people better understand the thoughts and feelings that influence their behaviors and focus on changing habits that disrupt sleep

Answer 15

cognitive-behavioral therapy for insomnia (CBT-I)

Question 16

device including a mask that is worn during sleep by those with sleep apnea to keep airways forced open

Answer 16

continuous positive airway pressure (CPAP)

Question 17

disorder in which breathing is briefly and repeatedly interrupted during sleep (10+ second pauses)

Answer 17

sleep apnea

Question 18

neurological disorder characterized by an overwhelming urge to move the legs when they are at rest

Answer 18

restless leg syndrome (RLS)

Question 19

neurological disorder that causes people to fall asleep involuntarily during the day

Answer 19

narcolepsy

Question 20

an abnormal condition that disrupts sleep (sleepwalking, bedwetting, night terrors, snoring, etc.)

Answer 20

parasomnia

Question 21

wide range of practices that can help you manage and create a systematic approach leading to normal, quality nighttime sleep and full daytime alertness

Answer 21

sleep hygiene