Balance

Question 1

What is the primary question to ask when assessing a patient

Answer 1

“Tell me about your life”

Question 2

Limit naps to ___ minutes

Answer 2

30

Question 3

avoid this close to bedtime

Answer 3

caffeine

Question 4

you should have this type of activity daily

Answer 4

aerobic exercise

Question 5

avoid foods that cause ____

Answer 5

indigestion

Question 6

ensure exposure to ____lighting

Answer 6

natural

Question 7

have a ___ bedtime routine

Answer 7

relaxing

Question 8

ensure _____ sleep environment

Answer 8

pleasant

Question 9

A professional organization developed what types of recommendations for sleep duration

Answer 9

age-specific

Question 10

recommended sleep amount for teenagers? What is the age group

Answer 10

14-17 yrs; 8-10 hours

Question 11

recommended sleep amount for younger adults? what is the age group

Answer 11

18-25 yrs; 7-9 hours

Question 12

recommended sleep amount for adults? what is the age group

Answer 12

26-64 yrs; 7-9 hours

Question 13

recommended sleep amount for older adults? what is the age group

Answer 13

65+; 7-8 hours

Question 14

what is the ideal temperature in a room

Answer 14

65 degrees

Question 15

at what time does the body reach its lowest temperature

Answer 15

5:00 am

Question 16

what is one reason that studies say people have insomnia

Answer 16

they have improper regulation in body temperature

Question 17

definition of thermoregulation

Answer 17

the maintenance of a particular temperature by physiologic and behavior mechanisms- balance between heat loss and heat production

Question 18

4 factors that affect the thermoregulation in aging populations

Answer 18

1. average body temperature
2. decreased ability of blood vessels to constrict and dilate
3. reduced ability to sweat
4. decreased metabolism

Question 19

what are the 6 things that decrease with sleepiness/fatigue

Answer 19

1. vigilance(alertness)
2. reaction time
3. memory
4. psychomotor coordination
5. information processing
6. decision making ability

Question 20

driving while drowsy is compared to….

Answer 20

driving with BAC close to the legal limit

Question 21

these are repetitive head drops and last only a few seconds

Answer 21

microsleeps

Question 22

What are some substitutes for sleep

Answer 22

none. you should be well rested

Question 23

what are 4 signs of drowsiness

Answer 23

1. frequent blinking
2. trouble keeping eyes open/focused
3. memory lapses/daydreaming
4. drifting into lanes or rumble strip

Question 24

what are the 2 interventions for drowsiness

Answer 24

1. 20-minute nap

2. 2 cups of coffee or equal caffeinated drink

Question 25

This is when the switch is always "on". Your worries are on an endless loop

Answer 25

anxiety

Question 26

This is when the day drags on. Daytime drowsiness can be a result of mood-related poor sleep or low mood itself

Answer 26

depression

Question 27

What is the verse that we should remember when life gets overwhelming/busy

Answer 27

Psalm 46:1 "God is our refuge and strength, an ever-present help in trouble"

Question 28

Be ____ when something different or stressful occurs...or when what you should do isn't clear

Answer 28

patient

Question 29

___ and ___ ___ what He is saying to you based on who He is.

Answer 29

Hear; act on

Question 30

you should do this rather than react based on your limited skills, insight, and ability to read the future

Answer 30

respond

Question 31

move ____ the opportunities knowing He will do His part.

Answer 31

toward

Question 32

do this as an act of Worship

Answer 32

exercise

Question 33

5 benefits of exercise

Answer 33

1. improved cardiac function 2. improved breathing ability 3. increased use of glucose and fatty acids 4. improved GI motility 5. increased production of body heat (burn calories)

Question 34

This is known as our internal clock. What chemical does it influence in our bodies on a 24 hr cycle telling our bodies when to become drowsy or awake

Answer 34

Circadian rhythm; melatonin

Question 35

these 2 health risks increase with insufficient sleep

Answer 35

1. high blood pressure | 2. heart problems