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GPSYC 160 > Chapter 4: Health and Wellness > Flashcards

Chapter 4: Health and Wellness Flashcards

1
Q

Sleep Needs- Young/Middle Adulthood

A

6-10 hours

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2
Q

Thomas Jefferson needed how many hours of sleep?

A

3 hours per night

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3
Q

Whiles we sleep…(body and brain?)

A

bodies are inactive

brains are very active

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4
Q

Sleep in Infancy

A

avg 16-17 hours a day

-ranges from 10 to 21

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5
Q

Varied Sleeping Patterns (infancy)

A

may change from longer to shorter sleep period

close to adult patterns by 4 months

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6
Q

REM Sleep (infants)

A

50% if sleep is in REM

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7
Q

Sudden Infant Death Syndrome (SIDS)

A

infant stops breathing during the night and dies without cause

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8
Q

Factors Associated/Correlated With Sids

A

-low birth weight, siblings died of SIDS, sleep apnea (snoring), AA and Eskimo infants, lower socioeconomic groups, twins/triplets, passive cig smoke

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9
Q

Correlation between breastfeeding and SIDS?

A

inverse correlation

  • wake more often to eat
  • family bed (rhythm of breathing)
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10
Q

American Academy of Pediatrics Task Force of Infant Sleep Postition (AAP) 4/1992

A

BACK TO SLEEP

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11
Q

Nightmares

A

have a story-line and are remembered (REM sleep)

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12
Q

Night Terrors

A

No story line. Not remembered. Takes place during stage 4 deep Non-REM sleep

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13
Q

Biological Clocks Shift

A

melatonin production is delayed; delays sleepiness at night

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14
Q

Adulthood, Aging and Sleep

A

wakeful periods at night, less Deep Sleep
-afternoon naps (bed earlier, wake up earlier)
insomnia increases in late adulthood

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15
Q

Stages of Sleep

A 
Stage 1- drowsiness
Stage 2- light sleep
Stage 3- deep sleep
Stage 4- deep sleep
REM Sleep
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16
Q

Stage 1 Sleep

A

-light sleep, drift in and out, easily awakened, eyes move slowly, muscle activity slows, muscle contractions

17
Q

hypnic myoclonia (muscle contractions)

A

often preceded by a sensation of starting to fall

18
Q

Stage 2 Sleep

A

eye movement stops, brain waves slow

19
Q

Stage 3 and 4 Sleep

A 
extremely slow brain waves appear, difficult to awaken, no eye movement, no muscle activity, groggy and disorientated if awakened, bedwetting, sleepwalking, night terrors, sleeptalking, sleepeating,
restorative sleep (bone, muscles, immune system)
20
Q

REM Sleep

A

Rapid Eye Movement, breathing rapid, irregular, shallow, eyes jerk rapidly, limb muscles become temporarily paralyzedm heart rate increases, blood pressure rises

21
Q

Sleep Cycle

A

takes 90-110 minutes

  • first sleep cycle of night contain short REM periods and long periods of deep sleep
  • as night progresses, REM sleep increases in length and deep sleep decreases
  • by morning all sleep is in stages 1,2 and REM
22
Q

REM Distribution

A
  • bodies do not follow normal sleep patterns during next time doze off
  • instead slip directly into REM
  • long periods of REM (REM rebound), until we catch up on this stage
23
Q

Sleep Needs

A

infants- 16-17 hours per day
teens- 9 houts per day
adults- 7-8 hours per day (range 5-10(

24
Q

Adult Sleep

A

50% in Stage 2
20% in REM
30% in other stages

25
Q

Sleep Dept

A

body demands that the debt be repaid

26
Q

Benefits of Sleep

A 
Boosts immune system
assists nervous system functioning
enhances memory
increases math ability
aids in weight management
27
Q

Power Napping

A

Business of Selling Sleep

20-40 minutes

28
Q

Sleep Wellness

A
  • scheduled times to go to bed and awaken
  • wake with sun or bright light
  • exercise best 5-6 hours before bed
  • relax before sleep
  • bed your sanctuary (CC)
  • keep room cool
29
Q

Screens Tv and loud music computer

A

stop 1/2 before sleep

30
Q

Sleep Routine

A 
CC your body to sleeo
routine should take 15-20 minutes
same thing before bed
avoid "to do" lists
(keep paper/pen by bed for straggling thoughts)
31
Q

Dangers of Sleep Deprivation

A

driver drowsiness accounts for approx 100,000 motor vehicle accidents and 1,500 deaths per year

32
Q

Dangers of Sleep Deprivation

A

worsens affects of alc, clumsiness, memory probs, mood swings, depression, hallucinations, brain washing

33
Q

Rats normally live?
Deprived of REM sleep?
Deprived of all sleep stages?

A

2-3 years
only 5 weeks
3 weeks

34
Q

Benefits of Deep Sleep

A
  • related to important growth hormone in children and young adults
  • body cells regenerate during deep sleep (“beauty sleep”
  • grow and repair damage caused by stress and ultraviolet rays

GPSYC 160 (10 decks)

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