Exam 3: Sleep and Exercise

Question 1

Defining Sleep

*Origin: Old English – slaepere ‘to be dormant’

• Naturally recurring state characterized by:
• reduced or absent consciousness
• inhibited sensory activity
• inhibited voluntary muscle activity
• Sleep is an _______ state that significantly functions to facilitate growth and rejuvenation.
• Sleep is universal within the animal kingdom.

Answer 1

anabolic

Question 2

Sleep Recommendations

Newborn		12-18
Infant			12-15
Toddler			11-14 
Preschooler		10-13
School-aged child	9-11
Teen			8-10 
**Young adult		7-9**
**Adult			7-9**
Older adult		7-8

Answer 2

Yuh

Question 3

Sleep-Related Disorders

*__________: excessive daytime sleepiness or prolonged nighttime sleep.

Answer 3

Hypersomnia

Question 4

Sleep-Related Disorders

*________: trouble falling or staying asleep.

Answer 4

Insomnia

Question 5

Sleep-Related Disorders

*_____: pauses, shallowness, or infrequent breathing during sleep.

Answer 5

Apnea

Question 6

Sleep-Related Disorders

*________: loss of ability to regulate sleep-wake cycles and disturbed nocturnal sleep.

Answer 6

Narcolepsy

Question 7

Sleep-Related Disorders

*_______ limb movement: limbs jerking during sleep; common for sufferers of restless leg syndrome.

Answer 7

Periodic

Question 8

Sleep Demographics & Statistics

*____ of Americans say they don’t get enough sleep. -Males: 44%; Females: 53%

*20% of Americans report

Answer 8

Half

Question 9

Sleep Hygiene Recommendations (Exam)

• Get __ hours of sleep every night.
• Set and maintain a regular bedtime, seven nights a week.
• Exercise at least 3-5 hours before bedtime, preferably [mornings/evenings?].
• Eat dinner at least __ hours before bedtime.
• Avoid alcohol or caffeine at least __ hours before bedtime.
• Avoid any activity that gets you wound up before bedtime.
• Enjoy a relaxing bedtime routine the hour before bedtime.
• Make sure the temperature setting is right for you.
• Eliminate noise distractions or use a _____ ______ machine.
• Make sure your mattress and bedding is comfortable.
• During stressful periods, keep paper and pen at bedside and make a to-do list for the next day.

Answer 9

8

morning

3

3

white noise

Question 10

Types of Sleep and Sleep Cycles

• Stage 1: _________ stage between sleep and wakefulness.
• Muscles are _____; eyes open and closing.
• Stage of twitches/jerks.

Stage 2: perhaps first ‘____ sleep’ stage.

• Eyes dart back and forth.
• Makes up ____ of all sleep.
• Represents sleep latency (time to sleep).

Answer 10

transitional

active

true

half

Question 11

Types of Sleep and Sleep Cycles

• Stage 3: ‘Slow wave’ sleep.
• ____ sleep.
• Restorative sleep.
• Less responsive to environment.
• Stage for ______ ______and sleep walking.
• Formerly divided into 3 and 4,
• _____ ____ ________: muscles are paralyzed.
• Required for learning complex tasks.
• Where memorable dreams occur.
• Marks the end of one cycle and start of next.
• Formerly stage 5.

Answer 11

Deep

night terrors

Rapid Eye Movement

Question 12

Sleep Measurement

• _____________:
• Comprehensive biophysiological recording of sleep.
• Components: EEG, EOG, EMG, ECG, respiratory airflow, pulse oximeter.

Answer 12

Polysomnogram

Question 13

Sleep Measurement

• ________:
• Uses accelerometer-type devices to measure mechanical movement.

Answer 13

Actigraphy

Question 14

Sleep Measurement

• _________ Sleep Quality:
• Sleep quality, tiredness at bedtime, tiredness upon waking

Answer 14

Subjective

Question 15

Treatment Strategies

• _____ hygiene education.
• Cognitive behavior therapy.
• Light-phase shift therapy.
• _______therapy
• Ambien, Lunesta, Belsomra, antidepressants, antihistamines.
• ____ therapy
• meal timing, alcohol, caffeine, nicotine
• Physical activity.

Answer 15

Sleep

Pharmacotherapy

Diet

Question 16

Exercise and Sleep

*________ is often reported by adults as the most important factor in determining sleep quality.

• Research suggests it can be as effective in promoting sleep as ___________ treatments.
• Cost is nominal and includes many other positive ‘side effects’ from regular exercise.

Answer 16

Exercise

pharmacological

Question 17

Mechanisms of Change

• Antidepressant Effects
• Exercise improves _____ and lowers ________ which impacts sleep.
• Anxiolytic Effects
• Exercise reduces _____ and ______ which impacts sleep.
• Restorative Effects
• Exercise induces need for hormonal and ________ recovery/restoration.

Answer 17

mood, depression

stress, anxiety

metabolic

Question 18

Mechanisms of Change

• Thermoregulation Effects
• Exercise increases ____ temperature which induces down-regulation (cooling) which enhances sleep.
• Circadian Phase-Shifting Effects
• Exercise helps synchronize ________ and enhance sleep phase shifting.

*Cytokine Concentration Effects
Exercise elevates pro-__________ proteins that are sometimes lower in sedentary individuals.

• Brain Neurochemistry Effects.
• Exercise alters neuropeptides and __________ known to induce homeostasis and regulate wakefulness.

Answer 18

core

biorhythms

inflammatory

neurotransmitters

Question 19

Buman Recommendations

• Moderate doses of exercise are beneficial.
• More may be better but _______ and _______ of exercise is important.
• _____ populations are an ideal target.
• Due to poor sleep quality (mainly less slow wave sleep); more room for improvement.
• Younger adults and _______ may require larger doses.
• Likely linked to having a better baseline of sleep.

Answer 19

intensity, timing

Older

children