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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
Causes of insomnia
-stress -jet lag -diet -other health conditions
26
Chronic insomnia?
-Side effects of things like medical conditions and sleep disorders -Last month+
27
Insomnia treatment
pills
28
Parasomnia
-Class of sleep disorders in which a person is partially but not completely aroused from sleep -disrupts sleep cycle
29
Parasomnia examples
Nightmares, sleepwalking, restless leg syndrome, and teeth grinding
30
What nightmares?
disturbing dreams that include fear, anxiety, and sadness that occur during last hours of sleep
31
Nightmare cause
Stress, trauma, TV/books, eating before bed, illness, alcohol drugs, medications
32
Sleepwalking
sleep disorders that leads people out of bed to walk around while in a deep sleep
33
What stage sleepwalking occurs
deep N3
34
sleepwalking cause?
stress, genetics, lack of sleep, alcohol, drugs, medical conditions
35
Restless leg syndrome
disorder where people experience prickles, tingles, or other feelings that creates the urge to move legs
36
RLS facts
-Common among older people -one of most common sleep disorder -genetics and lack of iron
37
Teeth grinding-
Bruxism-condition where person grinds/clenches teeth while sleeping
38
Teeth grinding cause-
stress, abnormal bite, crooked/missing teeth, caffeine, dehydration
39
Teeth grinding can lead to
tooth damage, headaches, hearing loss, sore jaw
40
help teeth grinding
mouth guard stop biting pencils/pens relax jaw while awake relax jaw muscles before bed
41
Sleep apnea
-disorder when person stops breathing during sleep and is often associated with snoring -common in men and old people
42
2 types of sleep apnea
obstructive and central
43
Obstructive sleep apnea-
-caused by fat build up and loss of muscle tone with aging -windpipe collapses
44
central sleep apnea-
brain fails to send signals to muscles that control breathing
45
Sleep apnea symptoms-
daytime sleepiness, irritability, depression, headaches, cardiovascular problems, and accidents
46
Treatments for sleep apnea
-lose weight -sleep on side -dental treatment -surgery -CPAP therapy (machine opens airways during sleep)
47
Narcolepsy-
sleep disorders with "sleep attacks" which person suddenly falls asleep at various times of day
48
narcolepsy last- cause- triggered- treatment
lasts-seconds to 30 minuets cause-unclear, runs in families, head injury triggered-strong emotions treatment-drugs and naps
49
6 strategies for sleeping good
1. Set schedule 2. Nap strategecally 3. Excersise 4. Relax before bed 5. Create comfortable sleeping envirnment 6. Limit screen time before bed
50
How to set and follow sleep schedule
-Go to bed and wake up at same time everyday -Follow circadian rhythm -make slow gradual changes
51
How to nap strategically
-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
Why naps good?
-help you feel alert, learn, and use memory -Doesn't disrupt sleep schedule
53
When and how much exercise to help your sleep?
-5 or 6 hours before sleep (avoid evening stimulation -At least 20-30 mins everyday
54
How relax before bed?
-Peaceful routine -Deep breaths -relax muscles -read -warm bath -meditate
55
How create comfortable sleep envirnment
-dark room -cool room (65 degrees) -quiet/white noise -comfy bed
56
How exposure to light effects sleep
brighter-produces less melatonin darker-produces more melatonin
57
SCN
Bodies biological clock that controls sleep wake cycle
58
tryptophan
amino acid that aids body in producing chemicals that cause sleep

9th Grade (24 decks)

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