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9th Grade > Health 7 > Flashcards

Health 7 Flashcards

1
Q

Sleep deficit

A

shortage of sleep that leads to tiredness or other health problems

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2
Q

short sleepers

A

people who can function well on less sleep than others

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3
Q

why do teenagers experience a lack of sleep

A
  1. screen time
  2. over scheduled
  3. biological make (up teens produce melatonin later at night)
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4
Q

Health problems caused by lack of sleep

A

Diabetes, cardiovascular disease, stroke, irregular heartbeats

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5
Q

hypothalamus

A

-part of brain that regulates appetite and energy consumption

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6
Q

Why lack of sleep cause car accidents or workplace accidents?

A

-hard to pay attention
- bad concentration
-slow reaction time

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7
Q

How not good amount of sleep impacts school performance

A

Struggle to
-concentration
-focus
-solve problems
-stay awake in class
-retain info

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8
Q

Possibilities why lack of sleep causes obesity

A

-lack of sleep impacts hypothalamus function
-lack of sleep changes persons metabolism

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9
Q

What’s circadian rhythm

A

physical, mental, and behavioral changes that naturally occur and follow the 24 hours cycle of the sun

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10
Q

What’s melatonin

A

hormone released that increases relaxation and tirdness

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11
Q

Whats jet lag

A

Fatigue people experience after a time zone change during travel

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12
Q

N1

A

-10 mins or less
-awake transitioning to falling asleep
-light sleep
-wake easily
-jerk/twitch
-hallucinations

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13
Q

N2

A

-20 mins
-light sleep
-body temp drops
-heart rate slows
-bursts of brain activity (sleep spindles)
-processing memories of previous day

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14
Q

N3

A

-Transitioning from light to deep sleep
-body temp drops
-blood pressure drops
-muscles relax
-body begins to repair self
-brain waves slow

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15
Q

REM/N4

A

-Rapid eye movement
-90 mins after falling asleep
-Slowly gets longer
-deep sleep
-breathing shallow and rapid
-heart rate rise
-blood pressure rise
-muscles paralyzed
-emotional memories processed

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16
Q

What effects sleep cycle

A

age, sleep disorders, moods, lifestyle habits

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17
Q

How long is a sleep cycle

A

90-110 minutes

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18
Q

How many times you go through sleep cycle

A

4 or 5

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19
Q

Sleep impacts nervous system

A

-neurons rest and repair
-improves learning and memory

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20
Q

Sleep impacts immune system

A

Enough sleep=produce enough immune cells to fight infection

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21
Q

Sleep impacts endocrine system

A

During sleep body releases growth hormones and speeds production of protein (cell repair and growth)

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22
Q

Dreams

A

-2+ hours
-Each last 5-20 mins
-Most during REM, vivid

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23
Q

Why REM sleep is important

A

-Learning brain regions stimulated
-brain development
-increased production of protein that builds and repairs tissues and fight infections

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24
Q

Insomnia

A

condition in which the body is unable to fall asleep or stay asleep

25
Q

Causes of insomnia

A

-stress
-jet lag
-diet
-other health conditions

26
Q

Chronic insomnia?

A

-Side effects of things like medical conditions and sleep disorders
-Last month+

27
Q

Insomnia treatment

A

pills

28
Q

Parasomnia

A

-Class of sleep disorders in which a person is partially but not completely aroused from sleep
-disrupts sleep cycle

29
Q

Parasomnia examples

A

Nightmares, sleepwalking, restless leg syndrome, and teeth grinding

30
Q

What nightmares?

A

disturbing dreams that include fear, anxiety, and sadness that occur during last hours of sleep

31
Q

Nightmare cause

A

Stress, trauma, TV/books, eating before bed, illness, alcohol drugs, medications

32
Q

Sleepwalking

A

sleep disorders that leads people out of bed to walk around while in a deep sleep

33
Q

What stage sleepwalking occurs

A

deep N3

34
Q

sleepwalking cause?

A

stress, genetics, lack of sleep, alcohol, drugs, medical conditions

35
Q

Restless leg syndrome

A

disorder where people experience prickles, tingles, or other feelings that creates the urge to move legs

36
Q

RLS facts

A

-Common among older people
-one of most common sleep disorder
-genetics and lack of iron

37
Q

Teeth grinding-

A

Bruxism-condition where person grinds/clenches teeth while sleeping

38
Q

Teeth grinding cause-

A

stress, abnormal bite, crooked/missing teeth, caffeine, dehydration

39
Q

Teeth grinding can lead to

A

tooth damage, headaches, hearing loss, sore jaw

40
Q

help teeth grinding

A

mouth guard
stop biting pencils/pens
relax jaw while awake
relax jaw muscles before bed

41
Q

Sleep apnea

A

-disorder when person stops breathing during sleep and is often associated with snoring
-common in men and old people

42
Q

2 types of sleep apnea

A

obstructive and central

43
Q

Obstructive sleep apnea-

A

-caused by fat build up and loss of muscle
tone with aging
-windpipe collapses

44
Q

central sleep apnea-

A

brain fails to send signals to muscles that control breathing

45
Q

Sleep apnea symptoms-

A

daytime sleepiness, irritability, depression, headaches, cardiovascular problems, and accidents

46
Q

Treatments for sleep apnea

A

-lose weight
-sleep on side
-dental treatment
-surgery
-CPAP therapy (machine opens airways during sleep)

47
Q

Narcolepsy-

A

sleep disorders with “sleep attacks” which person suddenly falls asleep at various times of day

48
Q

narcolepsy
last-
cause-
triggered-
treatment

A

lasts-seconds to 30 minuets
cause-unclear, runs in families, head injury
triggered-strong emotions
treatment-drugs and naps

49
Q

6 strategies for sleeping good

A
  1. Set schedule
  2. Nap strategecally
  3. Excersise
  4. Relax before bed
  5. Create comfortable sleeping envirnment
  6. Limit screen time before bed
50
Q

How to set and follow sleep schedule

A

-Go to bed and wake up at same time everyday
-Follow circadian rhythm
-make slow gradual changes

51
Q

How to nap strategically

A

-Set alarm to prevent too much day sleep
-Nap early afternoon
-stop naps if can’t fall asleep at night
-No nap after dinner
-20 to 60 minutes

52
Q

Why naps good?

A

-help you feel alert, learn, and use memory
-Doesn’t disrupt sleep schedule

53
Q

When and how much exercise to help your sleep?

A

-5 or 6 hours before sleep (avoid evening stimulation
-At least 20-30 mins everyday

54
Q

How relax before bed?

A

-Peaceful routine
-Deep breaths
-relax muscles
-read
-warm bath
-meditate

55
Q

How create comfortable sleep envirnment

A

-dark room
-cool room (65 degrees)
-quiet/white noise
-comfy bed

56
Q

How exposure to light effects sleep

A

brighter-produces less melatonin
darker-produces more melatonin

57
Q

SCN

A

Bodies biological clock that controls sleep wake cycle

58
Q

tryptophan

A

amino acid that aids body in producing chemicals that cause sleep

9th Grade (14 decks)

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