importance of sleep

Question 1

sufficient sleep mean

Answer 1

that one wakes refreshed, and
feels energetic and alert all day.

Question 2

T/F functioning and thriving are not the same concept

Answer 2

T

Question 3

the sleep cycle is what type of rhythm

Answer 3

circadian

Question 4

sleep cycle is controlled by

Answer 4

brain processes in response to wake/sleep hours and
daylight/darkness

Question 5

internal clock is disrupted by

Answer 5

y work, travel, early school starts, daylight
deprivation, over exposure to artificial light at night

Question 6

Non REM cycle contain with stage

Answer 6

N1, N2 N3 and N4

Question 7

what happen during stage N1

Answer 7

■ Transition to sleep
■ Eyes moving slowly, muscle activity slows, easily
awakened
■ Lasts about 5 minutes

Question 8

what happen during stage N2

Answer 8

Light but true sleep
■ Eye movement stops, heart rate slows, body temperature drops
■ Lasts from 10 to 25 minutes

Question 9

what happen during stage N3 and N4

Answer 9

Stage N3 (deep sleep) and N4 (very deep sleep)
■ Deep sleep, very slow brain waves ■ Physically restorative

Question 10

what is the dream stage

Answer 10

REM

Question 11

what happen during REM

Answer 11

Dream stage of sleep
○ Starts 70-90 minutes after falling asleep ○ Rapid Eye Movement
○ Shallow breathing
○ Heart rate and blood pressure increases ○ Arms and legs paralyzed
○ Sufficient REM positively correlated with cognitive function, creativity, memory consolidation

Question 12

most deep sleep occurs when

Answer 12

in the first half of the night

Question 13

later in night which stage alternate

Answer 13

N2 and REM

Question 14

REM lengthen when

Answer 14

in the early morning hours

Question 15

which stage of sleep is especially important

Answer 15

N3-N4 and REM

Question 16

Ns and 4 do what

Answer 16

stimulate growth and development, repairing muscles and
tissues, boosting immune function.

Question 17

what is the importance of REM sleep

Answer 17

○ Renews the mind by assisting with learning and memory.
○ The brain consolidates and processes information learned throughout the day.
○ Forms neural connections assisting with memory function.
○ Neurotransmitter boost, including mood enhancers such as serotonin and dopamine

Question 18

is sleep is insufficient the body will prioritize what

Answer 18

deep sleep over REM

Question 19

recommended hours of sleep for babies 4 months to 1 yrs

Answer 19

12 to 16h

Question 20

recommended hours of sleep children 1-2yrs , 3 to 5yrs, 6 to 12, and 13 to 18

Answer 20

Children 1 to 2 years old should sleep 11 to 14 hours per day.
● Children 3 to 5 years old should sleep 10 to 13 hours per day.
● Children 6 to 12 years old should sleep 9 to 12 hours per day.
● Teens 13 to 18 years old should sleep 8 to 10 hours per day.

Question 21

is there a difference in sleep time between boys and girls?

Answer 21

no

Question 22

what are the extrinsic factors of getting less sleep in children and ado

Answer 22

● Increased social opportunities and obligations
● Academic requirements
● 24/7 availability of commodities and
technology
● Extracurricular activities
● Sports commitments
● Less parental monitoring as adolescents
age
● Part time work

Question 23

Research has shown that sleep impacts the physical, cognitive and emotional health of children and adolescents. This includes:

Answer 23

○ Alertness and attention (Waldon, 2018)
○ Cognitive performance (Paavonen et al, 2010)
○ Resiliency (Maasalo, 2016)
○ Vocabulary acquisition (Haulston, 2016)
○ Learning and memory (Horvath, 2016)
○ Growth, especially during infancy (Dewald et al, 2016) ○ Memory consolidation in toddlers (Zhou et al, 2015) ○ Executive attention (Cremore, 2017)
○ Motor skill development (Kim, 2013)

Question 24

Inadequate sleep has been linked to;

Answer 24

○ Allergic rhinitis
○ Immune system dysfunction
○ Anxiety and depression

Question 25

inadequate sleep in adolescents is linked to

Answer 25

long term negative effects on academic performance and issues of mental health, including risk taking behavior and substance abuse.

Question 26

Inadequate sleep also negatively impacts

Answer 26

focus and attention, undermines executive function and decision making, increase the risk for accidents and trauma from a variety of circumstances such as car crashes and sports injuries.

Question 27

role of ghrelin and leptin in sleep and childhood obesity

Answer 27

decrease sleep increase ghrelin and leptin = increase appetite = increase BMI