Chapter 4

Question 1

An internal cycle of waking up, walking, and sleeping. It is the reason you sometimes wake up early even when you don’t have to just out of habit. That tells them to fall asleep later in the evening and to wake up later in the morning more than older adults.

Answer 1

Circadian rhythm

Question 2

The National Sleep Foundation (NSF) has developed this as a measure of sleep duration, sleep quality, and disordered sleep. Concluded that sleep health is strongly associated with a consistent regular sleep schedule.

Answer 2

Sleep Health Index (SHI)

Question 3

A period of rest and recovery from the demands of wakefulness; a state of unconsciousness or partial consciousness from which a person can be roused by stimulation.

Answer 3

Sleep

Question 4

During the deepest stages of sleep, what takes place?

Answer 4

Growth and restoration:
1.) growth hormone repairs tissues
2.) immune system promotes resistance to infections
2.)

Question 5

Stimulates the growth and repair of the body’s tissues and helps prevent certain types of cancers.

Answer 5

Growth hormone

Question 6

Increase during deep sleep to promote resistance to viral infections.

Answer 6

Immune system moderators

Question 7

When you sleep less than 7 hours it is called this. Increases risk of health conditions.

Answer 7

Short sleep

Question 8

When you sleep 10 hours or more it is called this. Has not been found to have any negative health outcomes. But have a higher mortality rate, including those that sleep less than 7 hours, to have higher mortality rates.

Answer 8

Long sleep

Question 9

How many hours of sleep should someone get every night?

Answer 9

7-8

Question 10

Scientists believe the association between weight and sleep is caused by 5 factors:

Answer 10

(1) alteration of glucose metabolism
(2) hormone imbalance involving ghrelin (increases appetite) and leptin (suppresses appetite)
(3) less time spent in (REM) sleep (more calories are burned in REM sleep)
(4) increased production of cortisol, which encourages food binges on high-calorie, high-fat foods
(5) raised level of a lipid called endocannabinoid

Question 11

Acts similarly to marijuana in the brain by making eating more enjoyable and increasing cravings for foods such as cookies, candy, and chips. Increases lipid count.

Answer 11

Endocannabinoid

Question 12

Lack of sufficient time asleep. Sleep shorter than the needed average of 7-8 hours per night. Causes heightened irritability, lowered anger threshold, frustration, nervousness, and difficulty handling stress. It also causes reduced motivation which may affect school and job performance. There may be a lack of interest in socializing which can damage relationships. Reaction time, coordination, and judgment are all impaired.

Answer 12

Sleep deprivation

Question 13

Helps regulate core body temperature and maintains proper organ functions.

Answer 13

Thyroid

Question 14

The presence of too much thyroid hormone, which can cause some body functions to speed up. Significant weight loss not due to exercise or nutrition changes, and jittery or anxious feelings, may be symptoms of this. A racing heart rate and elevated metabolism may interfere with a relaxed state and disturb sleep.

Answer 14

Hyperthyroidism

Question 15

The underproduction of the thyroid hormone, which causes your body to slow down and feel chronically fatigued.

Answer 15

Hypothyroidism

Question 16

People who experience sleep deprivation can experience this. They are brief episodes of sleep lasting a few seconds at a time.

Answer 16

Microsleep

Question 17

What 2 brain memory systems communicate with each other during sleep?

Answer 17

Hippocampus and neocortex

Question 18

Where initial memories are formed

Answer 18

Hippocampus

Question 19

Where memories are retained and stored as long term memories.

Answer 19

neocortex

Question 20

Act like master pumps, removing the brain’s garbage. With chronic sleep deprivation, it damages brain cells and impairs debris removal.

Answer 20

Glial cells

Question 21

Buildup of brain garbage

Answer 21

Amyloid Protein

Question 22

Is the difference between amount of sleep you get and the amount of sleep you need to maintain wakefulness during the day. Sleeping less than you need causes this. Accumulates over time.
Example: Sleeping one hour less than you need every night for a week makes your body feel as if you have been staying up all night, and sleeping less than six hours each day for two weeks is equivalent to going for 24 hours with no sleep. If you sleep less than four hours a night for one week, this is equivalent to going 48 to 72 hours without sleep.

Answer 22

Sleep debt

Question 23

True or False?
If you fall asleep instantly, you’re probably sleep deprived.

Answer 23

True

Question 24

True or False?
If you sleep after learning a finger tapping sequence, the memory of this motor task will be imprinted in your brain so that you become better at the task.

Answer 24

True

Question 25

What form of sleep do you need to be able to imprint a memory in your brain?

Answer 25

Deep sleep

Question 26

Circadian rhythms are maintained by these 2 tiny structures in the brain. They form an internal “biological clock” that controls body temperature and levels of alertness and activity. Active in the daytime, increasing wakefulness. NOT ACTIVE at night allowing the body to relax and sleep.

Answer 26

Suprachiasmic nuclei (SCN)

Question 27

SCN signals the pineal gland to release what during sleep to help repair damaged body tissues?

Answer 27

Melatonin (hormone that increases sleepiness)

Question 28

Monitor the amount of light entering the eyes

Answer 28

Neurons

Question 29

As daylight increases, SCN slows down secretion of what to become more active?

Answer 29

Melatonin

Question 30

Where 75% of sleep is spent. A time of reduced brain activity. Sleep characterized by slower brain waves that are seen during wakefulness. Divided into 4 stages of increasingly deep sleep.

Answer 30

Non-rapid eye movement (NREM) sleep

Question 31

What are the 4 stages of NREM?

Answer 31

1.) Transitional: light sleep, deny being asleep
2.)Beginning of actual sleep: loss of consciousness and lack of movement decreases body tension. Not aware of external environment. When awakened in this stage, people admit they were asleep.
3.) and 4.) Blood pressure drops, heart rate slow, and blood pressure to brain is minimized
4.) 20-40 mins. Also referred to as deep sleep: If woken up, you’d feel groggy. Brain neurons become silent and brain waves slow

Question 32

Sleep begins about 70-90 mins after falling asleep. Characterized by brain waves and other physiological signs characteristic of a waking state but also characterized by reduced muscle tone, or sleep paralysis; most dreaming occurs during this.

Answer 32

Rapid eye movement (REM) sleep

Question 33

When your body is mostly immobilized during parts of your dreams, so you cannot act on or act out your dreams. Cannot move when first awaken.

Answer 33

Sleep paralysis

Question 34

Sleeper appears peaceful and still, but is in a state of physical arousal.

Answer 34

Paradoxical sleep

Question 35

True or False?
Memory and performance may be impaired if sleep time is insufficient.

Answer 35

True

Question 36

Most famous for his theories about how the purpose of dreaming was the gratification of unconscious desires.

Answer 36

Sigmund Freud

Question 37

When you lack REM sleep for several nights and as a result, when you have a night in, you and can sleep longer.

Answer 37

REM rebound effect

Question 38

True or False?
Women get less sleep than men on week days but they equally get the same amount of sleep during the weekend.

Answer 38

True

Question 39

What cells control REM sleep?

Answer 39

Subcoeruleus nucleus cells (located in the brain stem)

Question 40

If you experience an injury or disease that damages these cells, you will not experience the general muscle paralysis associated with REM sleep.

Answer 40

Subcoeruleus nucleus cells

Question 41

You tend to get the highest quality of sleep in the first ____ hours after falling asleep, since these hours play a pivotal role in paying back sleep debt and neutralize tiredness you felt before going to bed.

Answer 41

4

Question 42

True or False?
After the first 4 hours of sleep, the rest are critical for nurturing the brain and aiding the body in repair and rejuvenation.

Answer 42

True

Question 43

Difficulty falling or staying asleep. Symptoms include taking longer than 30 mins to fall asleep, experiencing five or more awakenings per night, sleeping less than a total of 6.5 hours, and experiencing less than 15 mins of deep wave sleep.

Answer 43

insomnia

Question 44

Also known as breathing-related sleep disorder, a condition characterized by periods of nonbreathing during sleep. Men are more at risk of developing this. Alternate between snoring and silence followed by loud jerks or snores to awaken the person for a few seconds to gasp for air.

Answer 44

Sleep apnea

Question 45

Occur when timing, quality, and or quantity of sleep is disturbed. Include insomnia, Narcolepsy, and sleep apnea.

Answer 45

Dyssomnias

Question 46

A rare condition, the brain fails to regulate the diaphragm and other breathing mechanisms correctly

Answer 46

central sleep apnea

Question 47

Most common type, the airway is obstructed during sleep which means when the muscles relax during sleep, the tissue can block the airway. Symptoms include being overweight or having excess fat in throat and neck.

Answer 47

obstructive sleep apnea

Question 48

Treats sleep apnea. A mask that gently blows slightly pressurized air into the patients nose.

Answer 48

CPAP

Question 49

A treatment for sleep apnea. Involves shrinking tissue in the back of the throat with radio frequency energy.

Answer 49

Somnoplasty

Question 50

When people rise out of deep sleep and act as if they are awake. Non responsive to others in this state, if they do, its with reduced alertness. Episodes may be brought on by excessive sleep deprivation, stress, illness, alcohol consumption, and use of sedatives.

Answer 50

sleepwalking disorder

Question 51

A neurological disorder characterized by frequent sleep attacks. People who fall asleep at inappropriate times like when driving.

Answer 51

Narcolepsy

Question 52

When a person rises from bed during the night and eats and drinks while sleeping

Answer 52

sleep-related eating disorder

Question 53

When a person binge eats at night and has difficulty falling asleep, repeatedly awaken during the night and eat again but eat very little the next day.

Answer 53

night eating syndrome

Question 54

A test that measures how long it takes you to fall asleep.

Answer 54

sleep latency test

Question 55

Obsessing over sleep causing anxiety and inducing insomnia.

Answer 55

orthosomnia

Question 56

Can block the rise of melatonin and melanopsin (light sensitive protein in the retinas). Produced from television, phones or any form of technology.

Answer 56

Light-emitting diode (LED)

Question 57

What color does not interfere with melatonin?

Answer 57

Red

Question 58

Involves a creeping, tingling, or burning sensation in the legs relieved by vigorous stretching, crossing the legs, and walking. It can delay or interrupt sleep. Iron and Vitamin E may reduce symptoms.

Answer 58

Restless leg syndrome (RLS)

Question 59

Daytime sleepiness despite a proper nights sleep. These people may require up to 12 hrs of sleep per night.

Answer 59

Hypersomnia

Question 60

When a person has vivid and frightening dreams during REM sleep. May involve talking or moving in their sleep. They can recount their dream

Answer 60

nightmare disorder

Question 61

People who awaken from deep NREM sleep that scream and cry and have difficulty orienting. No memory of the dream but show bodily signs of fear.

Answer 61

Night Terrors

Question 62

Weighted blankets for example. Emulate feelings of being hugged. Stimulate parasympathetic nervous system to reduce high arousal levels and help children with autism sleep better.

Answer 62

Deep-pressure therapy (DPT)

Question 63

Occurs when one brain hemisphere is awake during sleep and the other hemisphere is in deep sleep. When your brain knows something is not right with your bedroom environment. Occur in birds just in case they need to fly away from a threat. For example in humans, this can occur if your sleeping in a new home.

Answer 63

Unihemispheric sleep or cross-cortical default mode