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HLST 110 > sleep > Flashcards

sleep Flashcards

1
Q

Poor quality of sleep is associated with increased _______.

A

mortality

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2
Q

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

A

7-9

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3
Q

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

A

less than 7
more than 9

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4
Q

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

A

that sleep was a passive unconscious state.

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5
Q

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

A

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

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6
Q

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

A

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

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7
Q

what happens in stage 1 and 2 of NREM?

A

Heart Rate decreases. body temp drops, brainwave activity slows

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8
Q

what happens in stages 3,4 of NREM?

A

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

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9
Q

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

A

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

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10
Q

NREM and REM go through _____ min cycle?

A

90

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11
Q

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

A

NREM
REM Sleep and stage 2 sleep

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12
Q

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

A

4-5

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13
Q

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

A

lack of sleep

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14
Q

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

A

40%

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15
Q

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

A

hippocampus

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16
Q

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

A

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.

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17
Q

physiological signature of aging

A

sleep gets worse(especially deep sleep)

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18
Q

what factors about brain are associated with aging

A

1.changes in physical structure of brain

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19
Q

what are blunt instruments that do not produce naturalistic sleep

A

sleep pills

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20
Q

what is direct current brain stimulation

A

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.

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21
Q

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

A

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

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22
Q

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

A

daylight savings time

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23
Q

Losing 1 hour of sleep in spring has what consequences?

A

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

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24
Q

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

A

21% reduction

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25
Q

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

A

70%

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26
Q

what cancers are currently related to lack of sleep?

A

prostate cancer
breast cancer
bowel cancer

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27
Q

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

A

carcinogen

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28
Q

_________ predicts all cause mortality.

A

short sleep

29
Q

does lack of sleep affects human genes and gene activity?

A

yes

30
Q

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

A

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

31
Q

what are the tips by Matt walker for good sleep?

A

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

32
Q

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

A

2-3 degree fahrenheit

33
Q

what is optimal temp for sleep for most people?

A

16-18 degree celcius.

34
Q

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

A

sleep

35
Q

what is considered as Swiss army knife of health?

A

sleep

36
Q

according to matt walker sleep is your ________.

A

superpower

37
Q

who is Matthew walker?

A

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

37
Q

how does sleep deprivation affects blood sugar regulation

A

several nights of 4 hrs of sleep impairs blood sugar regulation

38
Q

how is sleep deprivation related to common cold?

A

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

39
Q

how does sleep deprivation affects antibody response to flu shots?

A

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

40
Q

how does sleep before and after learning affects learning abilities?

A

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

41
Q

sleep __________ anxiety

A

decreases

42
Q

disrupted sleep contributes to cognitive _______ in aging.

A

decline

43
Q

name some cultural influences on sleep?

A

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

44
Q

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

A

reduced sleep duration

45
Q

define monophonic and biphasic sleep?

A

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)

46
Q

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?

A

industrialization
advent of electric lighting

47
Q

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

A

East Asian, specially Japan sleeps considerably less

48
Q

many ______ societies priorities sleep for _______.

A

westernized, health

49
Q

what does Japanese culture suggest about sleep?

A

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

50
Q

alertness drops in mid _______

A

afternoon(1-4pm)

51
Q

what is a siesta

A

afternoon nap

52
Q

what is the duration of action of caffeine

A

half life 5-6 hrs

53
Q

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

A

3,4

54
Q

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

A

5-6 hrs——1/2
10-12 hrs—-1/4

55
Q

_________ is a sedative

A

alcohol

56
Q

_________ is a stimulant

A

coffee

57
Q

alcohol consumption can block _____ sleep

A

REM(creativity, mental health)

58
Q

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

A

melatonin

59
Q

can melatonin be bought and how does it helps with sleep

A

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

60
Q

does taking melatonin optimizes overnight quality of sleep?

A

no

61
Q

what does it means by wind down routine for sleep?

A

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

62
Q

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

A

circadian

63
Q

___________ triggers melatonin.

A

darkness

64
Q

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

A

5 hrs or less
70%
pneumonia

65
Q

how does women sleeping less than 7 hrs suffer reproductively

A

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

66
Q

name some sleep essential factors

A

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

67
Q

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

A

Alzheimers disease

HLST 110 (7 decks)

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