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promotion of health & wellness > chapter 4 > Flashcards

chapter 4 Flashcards

1
Q

4 stages of sleep determined by

A

unique electrical activity in the brain

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2
Q

device used to monitor brain activity

A

EEG

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3
Q

NREM stages

A

N1, N2, N3

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4
Q

N1

A

transition to sleep
hear or see things
visual images
sensation of falling
muscle twitch

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5
Q

N2

A

harder to awaken
sleep spindles rapid activity
K-complexes suppress corical arousal
HR slow, body temp drop

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6
Q

N3

A

deep sleep
most restorative
hard to wake, confused if woken
sleep talk and walk
need it to feel rested

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7
Q

what stage does sleep talking and walking happen in

A

N3, deep

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8
Q

REM sleep

A

eyes move rapidly
muscles paralyzed
vivid dreaming

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9
Q

REM brain waves similar to

A

alpha

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10
Q

sleep cycle goal per night

A

4-5

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11
Q

sleep cycle

A

N1–>N2–>N3–>N2–>REM–>N1

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12
Q

___ mins to complete sleep cycle

A

90

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13
Q

slow wave periods (N3) are longer in the

A

beginning go sleep

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14
Q

REM periods longer before

A

waking

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15
Q

circadian rhythm

A

sleep and wake pattern coordinated by the brains master internal clock

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16
Q

brains master internal clock

A

suprachiasmatic nucleus (SCN)

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17
Q

Zeitgebers phenomena

A

light, exercise, and eating can influence and reset the body master clock

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18
Q

light has a direct connection to the SCN via

A

specific eye cells to signal

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19
Q

important signal to wake

A

light

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20
Q

when light diminishes, ___ produces

A

melatonin

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21
Q

melatonin

A

hormone that helps control sleep and wake cycles and circadian rhythms

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22
Q

habits that interrupt our natural rhythm

A

light exposure close to bedtime
large meal close to bedtime
exercise close to bedtime

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23
Q

tactics to reset jet lag

A

sunlight export, exposure, breakfast in AM

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24
Q

homeostatic sleep drive

A

pressure that builds throughout the waking hours

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25
Q

homeostatic sleep drive promotes

A

onset of sleep

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26
Q

homeostatic sleep drive related to a build ip of

A

adenosine in the bbrain

27
Q

___ clears adenosine

A

sleep

28
Q

____ binds to adenosine receptors blocking activation

A

caffeine

29
Q

time in each stage changes with age: N3 amounts
children
teens
older adults

A

high
decrease
short

30
Q

women have fewer disruptions of ___ sleep

A

N3

31
Q

women have more reports of

A

sleeplessness and insomnia

32
Q

men have more

A

snoring

33
Q

sleep apnea

A

involuntary pauses in breathing during sleep

34
Q

sleep directly influences

A

mood, creativity, learning, immune fxn, longevity

35
Q

sleep issues are often present with

A

depression

36
Q

risk for depression ___ with insomnia

A

rises

37
Q

neurochemical changes from poor sleep increase vulnerability to

A

mood disruption and disorders

38
Q

better sleep may help prevent

A

mild cognitive impairment and dementia

39
Q

fluid clearance system in the brain

A

glymphatic system

40
Q

the fluid clearance system in the brain operates more efficiently with

A

good sleep

41
Q

_____enhances athletic ability

A

better sleep and adhering to a sleep schedule

42
Q

growth hormone and testosterone levels ____ with better sleep

A

improve

43
Q

poor sleep can increase risk of developing body pain and

A

lower pain threshold

44
Q

poor sleep can ___ impact appetite

A

negatively

45
Q

poor sleep ___ affect glucose regulation

A

negatively

46
Q

sleep apnea is linked to

A

HTN, problems with glucose regulation

47
Q

can you catch up on sleep

A

no

48
Q

signs of sleep debt

A

difficulty walking, ability to fall back asleep later in the morning, grogginess, tendency to fall asleep while reading or watching a movie

49
Q

3 steps to improve sleep hygiene

A

address current habits
identify sleep disruptors
plan for improved sleep

50
Q

sleep distruptos

A

factors that interfere with the ability to fall or stay asleep

51
Q

common physical disruptors of sleep

A

sleep apnea
reflux
nasal congestion, cough
need to urinate
anxiety, stress
pain

52
Q

common environmental disruptors

A

bedroom conditions, caffeine

53
Q

insomnia

A

inability to fall or stay asleep

54
Q

considered chronic insomnia if

A

sleep disruption occurs at least 3 night per week and lasts at least 3 months

55
Q

insomnia intervention and treatment

A

address disruptors, circadian rhythm
stable sleep routine

56
Q

restless leg syndrome

A

feeling of discomfort or body tension, often affecting the legs

57
Q

simple measures for RLS

A

more exercise, avoid caffeine, stretch before bed, ensure appropriate iron levels

58
Q

involuntary, repeated interruption of normal breathing during sleep

A

sleep apnea

59
Q

sleep apnea caused by

A

blocked airways, faulty brain signaling

60
Q

most common disruptor of sleep

A

sleep apnea

61
Q

narcolepsy

A

rare neurological disorder characterized by overwhelming urge to sleep while driving, working, or eating

62
Q

narcolepsy caused by

A

gene mutation, not hereditary

63
Q

narcolepsy: after sleep, the ____ lingers

A

paralysis of REM

64
Q

cataplexy

A

sudden loss of muscle control, may cause slurred speech, jaw drop, legs buckle

promotion of health & wellness (4 decks)

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