Section 3, Chapter 10 Flashcards
What are five common symptoms of insomnia?
Trouble falling asleep
Waking frequently during the night
Difficulty getting back to sleep once awake
Waking too early in the morning
Daytime fatigue
Inappropriate use of chemicals likely to cause health problems, such as tobacco, alcohol, and other drugs
Substance misuse

The inability to get an adequate amount of good quality sleep
Insomnia 
What are some possible causes of insomnia? 
Feeling stressed
Side effects of some medications
Use of stimulants like caffeine and nicotine

Inadequate sleep is linked to a variety of health risks including what?
Heart disease
Weight gain
Depression
Dementia

Even the best eating plan and exercise program cannot make up for what?
Lack of sleep
Behavioral and environmental practices that promote better quality sleep
Sleep hygiene 
A sleep disorder in which breathing repeatedly stops and starts
Sleep apnea
A sleep disorder in which the throat muscles relax during sleep, blocking the airway
Obstructive sleep apnea

What are some of the risk factors for obstructive sleep apnea?
Excess weight
Being male
Family history
Being older
Use of alcohol or sedatives
Smoking
A narrowed airway
Nasal congestion
How can inadequate sleep put you at increased risk for gaining weight?
It can impact hormone levels resulting in a surge in appetite, i.e., can cause higher levels of the hormone ghrelin which increases appetite and lower levels of the hormone leptin which is responsible for making you feel full
How can inadequate sleep increase your risk for dementia?
It can interfere with the brain’s cleaning process in which certain proteins that accumulated during the day are removed during deep sleep. A buildup of these proteins is associated with Alzheimer’s disease. 
Sleep disorders can be a symptom of a mental health disorder. What are 2 examples?
Depression and anxiety

How is inadequate sleep related to cardiovascular disease?
It interferes with a number of important physiological processes that puts you at increased risk for heart attack or stroke
About how many hours of sleep do adults need each night to function optimally? 
7 to 8 hours
Alcohol consumption may help a person fall asleep, but it interferes with what?
Quality of sleep 
List and describe the three hormones associated with weight regulation
- Ghrelin- associated with hunger
- Leptin - associated with satiety
- Cortisol - a primary stress hormone
How can inadequate sleep affect metabolism?
It can impair glucose tolerance and insulin sensitivity 
Individuals over the age of 45 who sleep less than six hours a night have twice the rates of what compared to people who sleep 6 to 8 hours?
Heart attack and stroke 
People with insomnia have a tenfold risk of developing what compared with those who sleep well?
Depression 
How can depression and anxiety impact sleep?
Difficulty falling asleep
Difficulty staying asleep
Unrefreshed sleep
Excessive sleep 
This is associated with circadian rhythms and sunshine and can affect both mood, sleep, and wake cycles.
Seasonal affective disorder (SAD)
What are examples of sleep hygiene?
Establish a bedtime routine
Create a comfortable sleep environment
Keep food and work out of the bedroom
Be mindful about what you eat or drink before bed time
Increase daily, regular physical activity limit the duration of daytime naps 
What are examples of establishing a bedtime routine as it pertains to sleep hygiene?
- Set aside time to wind down before bed
- Avoid bright lights from lamps, cell phones, TV, etc.
- Practice ways to relax like meditation, reading and stretching 
What are some examples of creating a comfortable sleep environment as it relates to sleep hygiene?
- Choose a comfortable mattress and pillows
- Have a comfortably dark room
- Maintain optimal room temperature
- If necessary, use an eye mask or earplugs to control for light and sound
What does it mean to be mindful about what you eat or drink before bed?
- Eat your last meal 2 to 3 hours before bedtime
- Reduce caffeine, nicotine, and alcohol before bed
How much aerobic exercise can improve sleep quality?
Just 10 minutes a day can improve sleep
As it relates to sleep hygiene, what should be the limit of daytime naps?
Approximately 30 minutes
Consuming 4 or more drinks during a single occasion for women or 5 or more drinks during a single occasion for men 
Binge drinking 
Binge drinking on 5 or more days during the previous month
Heavy alcohol use 
Excessive alcohol use has been linked to an increased risk for what?
Hypertension
Stroke
Liver disease
Digestive problems
Cancer
How does smoking negatively impact health?
- 2 to 4 times greater risk of developing heart disease and stroke
- 25 times greater risk of lung and other cancers
- 30 to 40% greater risk of developing type two diabetes
- Decreased life expectancy
- diminished overall health 
How many deaths in the United States are estimated to be related to smoking?
1 in 5
Variables or factors that precede and influence a client’s behavior
Antecedents 
An approach that helps an individual become aware of thought and behavior patterns that promote substance misuse and learn new ways of thinking and responding
Cognitive behavioral therapy 
An approach that teaches cognitive and behavioral skills to improve an individuals ability to cope with situations in which substance misuse is likely to occur. People learn new responses to stimuli that provoke the undesired behaviors. 
Coping skills training 
A phenomenon in which the feelings of anger, frustration and resentment that can arise in response to feeling criticized often motivate people to engage in the very behaviors that are the object of the criticism 
Reactance
What percentage of deaths are related to smoking?
20% 
For the purpose of evaluating alcohol consumption, a standard drink contains 14 grams or 0.6 fluid ounces of pure alcohol. This translates to what serving sizes for beer, malt liquor, wine, and spirits? 
Beer = 12 fluid ounces
Malt liquor = 8-9 fluid ounces
Wine = 5 fluid ounces
Spirits = 1.5 fluid ounces
What are lifestyle factors that can affect someone’s ability to get enough sleep?
Exercise habits
Poor nutrition
Anxiety
Depression
Increased stress 
What are some of the health effects of sleep deficits and disorders?
Weight gain
Cognitive disorders and dementia
Depression and anxiety
Overtraining
Cardiovascular disease and cardiometabolic disorders
Immune system effects
