sleep

Question 1

Poor quality of sleep is associated with increased _______.

Answer 1

mortality

Question 2

For average adult, recommendation of ________ hours per night of sleep.

Answer 2

7-9

Question 3

less than ____hours and more than ______ hours of sleep increases mortality.

Answer 3

less than 7
more than 9

Question 4

what were the thought of scientist and philosophers before 12 th century on sleep?

Answer 4

that sleep was a passive unconscious state.

Question 5

evidence of what sleeping patterns were observed in the Middle Ages?

Answer 5

BIPASIC SLEEPING PATTERN
people would make for 1-3 hours in the night to chat, pray or read

Question 6

what are the three stages of NREM and its full form?

Answer 6

non-rapid eye movement
stage1- awake/light sleep
stage 2-light sleep
stage 3 and 4-deep sleep

Question 7

what happens in stage 1 and 2 of NREM?

Answer 7

Heart Rate decreases. body temp drops, brainwave activity slows

Question 8

what happens in stages 3,4 of NREM?

Answer 8

brainwave activity is large, immune and cardiovascular system-recharged, memories strengthen.

Question 9

what happens in REM(rapid eye movement) stage of sleep?

Answer 9

-vivid dreaming
brain wave activity speeds up, creativity is boosted

Question 10

NREM and REM go through _____ min cycle?

Answer 10

90

Question 11

at start of night more _____ sleep, then second half of night is more _____ and ____ sleep.

Answer 11

NREM
REM Sleep and stage 2 sleep

Question 12

men who sleep _____ hours of sleep have the level of testosterone same as that of a 10 years old

Answer 12

4-5

Question 13

______ will age a man by a decade in terms of critical aspect of wellness.

Answer 13

lack of sleep

Question 14

lack of sleep makes _____% deficit in abilities of brain to make new memories.

Answer 14

40%

Question 15

what is the informational inbox of brain, receiving and holding on to memories or info?

Answer 15

hippocampus

Question 16

what physiological quality of sleep enhances and restores learning ability and your memory when you get full sleep each and every day?

Answer 16

sleep spindle- spectacular burst of electrical activity(combined quality of deep sleep brain waves that acts like. file transfer at night i.e. shifting memories from short term to Long term in brain.

Question 17

physiological signature of aging

Answer 17

sleep gets worse(especially deep sleep)

Question 18

what factors about brain are associated with aging

Answer 18

1.changes in physical structure of brain

Question 19

what are blunt instruments that do not produce naturalistic sleep

Answer 19

sleep pills

Question 20

what is direct current brain stimulation

Answer 20

small amount of voltage into brain, applying this stimulation during sleep in young healthy adult, it amplifies the size of deep sleep brainwaves and also almost doubles the amount of memory benefit one gets from sleep.

Question 21

what are the secret service agents of immune system and what is their purpose?

Answer 21

“Natural killer cells”
identifying dangerous unwanted elements and eliminating them ex. destroying cancerous tumor mass.

Question 22

what GLOBAL experiment is performed among 1.6 billion people on sleep loss?

Answer 22

daylight savings time

Question 23

Losing 1 hour of sleep in spring has what consequences?

Answer 23

24% increased heart attacks
increased traffic accidents, suicides and strokes

Question 24

In autumn on gaining 1 hour of sleep reduces chances of heart attack by ______%

Answer 24

21% reduction

Question 25

restricting sleep to 4 hours lead to _______% reduction in immune cell activity(natural killer cell activity)

Answer 25

70%

Question 26

what cancers are currently related to lack of sleep?

Answer 26

prostate cancer breast cancer bowel cancer

Question 27

WHO classified any form of night time shift work as a possible _______.

Answer 27

carcinogen

Question 28

_________ predicts all cause mortality.

Answer 28

short sleep

Question 29

does lack of sleep affects human genes and gene activity?

Answer 29

yes

Question 30

how did 6 hrs of sleep i.e lack of sleep affected genes of people in a study performed for one week?

Answer 30

711 genes were distorted in activity caused by lack of sleep, half were increased in activity and have were decreased. the ones which were switched off by lack of sleep were associated with immune system hence immune deficiency. the ones up regulated were associated with promotion of tumours, Long term chronic inflammation, stress, cardiovascular disease

Question 31

what are the tips by Matt walker for good sleep?

Answer 31

1.regularity(same time sleep and wake up) 2.keeping it cool-aiming for bedroom temp of 16-18 degree celsius. 3.dim lighting 4.physical activity each day 5.walk out if can't sleep after 25 min 6.avoid caffeine after lunch 7.wind down routine

Question 32

body needs to drop its core temp by ______ to initiate sleep and stay asleep.

Answer 32

2-3 degree fahrenheit

Question 33

what is optimal temp for sleep for most people?

Answer 33

16-18 degree celcius.

Question 34

what is mother nature's best effort until at immortality?

Answer 34

sleep

Question 35

what is considered as Swiss army knife of health?

Answer 35

sleep

Question 36

according to matt walker sleep is your ________.

Answer 36

superpower

Question 37

who is Matthew walker?

Answer 37

proof of neuroscience and psychology at u of cali, serves as director of the centre for human sleep science.

Question 37

how does sleep deprivation affects blood sugar regulation

Answer 37

several nights of 4 hrs of sleep impairs blood sugar regulation

Question 38

how is sleep deprivation related to common cold?

Answer 38

individuals reporting less than 7 hours of sleep per night are almost 3x more likely to become affected by common cold.

Question 39

how does sleep deprivation affects antibody response to flu shots?

Answer 39

less than 50% of the normal antibody response to flu shot for those sleeping less than 7 hours a night a week before.

Question 40

how does sleep before and after learning affects learning abilities?

Answer 40

before- prepares the brain for encoding new memories after- supports consolidation of those memories

Question 41

sleep __________ anxiety

Answer 41

decreases

Question 42

disrupted sleep contributes to cognitive _______ in aging.

Answer 42

decline

Question 43

name some cultural influences on sleep?

Answer 43

co sleeping vs solitary napping bedding fixed vs fluid bedtimes length of sleep attitude towards sleep

Question 44

what does co sleeping tends to be associated with in most American houses for babies?

Answer 44

reduced sleep duration

Question 45

define monophonic and biphasic sleep?

Answer 45

Mono-phasic- singular phase of sleep, ex throughout the night(7-9 hrs) Biphasic-sleep pattern in which a person splits their sleep into two main segments per day (afternoon nap)

Question 46

give the potential reasons behind the shifting of nighttime sleep pattern from two long divided sessions to single uninterrupted one during late 17 the century in upper class Europe?

Answer 46

industrialization advent of electric lighting

Question 47

how does sleep pattern differ between people from East Asian cultures and non-western cultures.

Answer 47

East Asian, specially Japan sleeps considerably less

Question 48

many ______ societies priorities sleep for _______.

Answer 48

westernized, health

Question 49

what does Japanese culture suggest about sleep?

Answer 49

sleep should be sacrificed in order to lead a successful life.

Question 50

alertness drops in mid _______

Answer 50

afternoon(1-4pm)

Question 51

what is a siesta

Answer 51

afternoon nap

Question 52

what is the duration of action of caffeine

Answer 52

half life 5-6 hrs

Question 53

caffeine decreases stage ___ and ____ sleep and thus a person doesn't feels restored

Answer 53

3,4

Question 54

how much caffeine is present after 5-6 hrs and 10-12 hrs in a body?

Answer 54

5-6 hrs------1/2 10-12 hrs----1/4

Question 55

_________ is a sedative

Answer 55

alcohol

Question 56

_________ is a stimulant

Answer 56

coffee

Question 57

alcohol consumption can block _____ sleep

Answer 57

REM(creativity, mental health)

Question 58

which naturally produced hormone tells brain that it is time to sleep

Answer 58

melatonin

Question 59

can melatonin be bought and how does it helps with sleep

Answer 59

yes it can be bought ~increases speed of falling asleep by 4 minutes

Question 60

does taking melatonin optimizes overnight quality of sleep?

Answer 60

no

Question 61

what does it means by wind down routine for sleep?

Answer 61

stay off of screen 30-60 min before bed do something consistent and relaxing

Question 62

keeping a regular sleep schedule so one can have _____ rhythms in line

Answer 62

circadian

Question 63

___________ triggers melatonin.

Answer 63

darkness

Question 64

Women sleeping ______ hours or less had _______% greater likelihood of developing ________ across a 4-year period

Answer 64

5 hrs or less 70% pneumonia

Question 65

how does women sleeping less than 7 hrs suffer reproductively

Answer 65

17% reduced follicular- stimulating hormone increased 30% menstrual abnomalities reduced fertility

Question 66

name some sleep essential factors

Answer 66

cardiovascular system metabolic system immune system thermoregulatory system endocrine system reproductive system emotional reactivity mood regulation learning and memory attention lymphatic cleaning creativity decision making

Question 67

individual with sleep disorder like insomnia , sleep apnoea and sleep deprivation have higher rate of ________ disease

Answer 67

Alzheimers disease