CH 4 Flashcards
How many hours do college students sleep on weeknights?
6-7
sleep
a period of unconscious or partially unconscious rest and recovery from the demands of wakefulness
Facts about sleep
people who sleep less than 5 hours a night have increased mortality, and people who sleep more than 12 hours a night have increased mortality
T/F Even small increases in sleep deprivation can cause drowsiness while driving
True
neurodegenerative disease associated with abnormal sleep
dementia
How many hours of sleep do most adults need on weekdays?
8-9
What percentage of their lives do humans spend asleep?
1/3
What percentage of women report sleep difficulty one week before the onset of menstruation?
23%
Negative health outcomes in both men and women such as breast cancer, prostate cancer, dementia, and Alzheimer’s have been associated with:
sleep deprivation and sleep disorders
the loss of one hour of sleep due to day light savings is associated with a ___% increase in motor vehicle accidents the day or two after implementation
20
Sleep complaints are regularly reported by people with depression, bipolar disorder, schizophrenia, and _________ _________
substance abuse
T/F Hyperthyroidism can interfere with a relaxed sleep state and disturb sleep
true
sleep deprivation
a condition caused by the achievement of less sleep than a person actually needs to feel vibrant
what maintains the circadian rhythyms?
suprachiasmatic nuclei
stage 1 of NREM(non-rapid eye movement) sleep
transitional, light sleep
in what stage does dreaming usually begin?
REM sleep
T/F studies have shown that individuals with sever sleep deprivation score worse on performance tests and alertness scales than people who are legally too drunk to drive
True
how many minutes after falling asleep does REM start?
70-90
what does the sleep latency test measure?
how long it takes to fall asleep
in general, which age group has the most high-quality sleep(NREM stages 3 and 4)
the young
a symptom of insomnia
experiencing less than 15 minutes of deep/slow-wave sleep
a sleep schedule of (how many hours) helps ensure adequate rest and ensures that you awaken more easily
eight hours every night
T/F preventive naps increase alertness
True
What contributes to declining sleep quality among older adults?
declining hormone production, and irregular body temperature
What are recommended methods for reducing the effects of bedroom allergens on sleep?
use protective mattress pads, and wash bed linens frequently
techniques for reducing the effects of a noisy environment on sleep
generate white noise; wear earplugs
what is the most important aspect of a sleep schedule in terms of limiting sleep debt
going to bed at the same time each night
relationship between pain and sleep
pain causes interrupted sleep, which in turn makes people more sensitive to pain
a nap that is _______ is likely to leave you feeling groggy
longer than 45 minutes
at what decibel level does noise begin to affect sleep
35
What should be done to control air quality to aid in sleep?
replace air filters every three months, and open bedroom windows at least weekly
how do pain medications, such as morphine and codeine, affect sleep?
they make sleep more fragmented and increase the likelihood of insomnia
What has been shown to reduce the likelihood or heartburn or acid reflux at bedtime?
raising the head of the bed 6 to 8 inches
once ingested, caffeine peaks in the bloodstream in _______ minutes
30-60
Reasons that smoking disrupts sleep
it causes congestion in the nose, and it causes swelling of the mucous membranes lining the throat
T/F alcohol can aggravate sleep disorders
true
what have been shown to increase the likelihood of acid reflux
tomato-based products, caffeinated beverages, and citrus fruits and juices
how many hours does it take for caffeine to clear the bloodstream of a young adult?
5-7 hours
which sleep related problem is more likely to occur for smokers?
snoring
T/F a fan is not helpful for lowering the temperature of the bedroom
false
effects that alcohol has on sleep
poor quality of sleep; late-night restlessness
characteristics of longer-acting benzodiazepine drugs, such as Restoril and Doral
they decrease memory, they are addictive, and the suppress deep sleep
sleep apps can benefit users in which of the following ways?
waking them at the ideal time, and evaluating the quality of their sleep
what is true about having a fan in the bedroom?
it should be far enough away that it does not blow air directly on you; it may circulate dust and allergens; a well-functioning bedroom air filter is recommended
what are the characteristics of the safest and most effective sleep medications?
they have no serious side effects; they can be taken at various doses
What is the benefit of a sleep app that can wake the user with an alarm when in a light sleep?
the user will wake up feeling refreshed
best-selling prescription sleep medication in the US
Ambien
