Sleep

Question 1

Are ‘‘functioning’’ and ‘‘thriving’’ the same concept?

Answer 1

no

Question 2

Darkness increases which hormone

Answer 2

melatonin

Question 3

Melatonin increases what

Answer 3

sleepiness

Question 4

Internal clock can be disrupted by what?

Answer 4

Work
Travel
Early school starts
Daylight deprivation
Over exposure to artificial light at night

Question 5

Non REM - Stage N1

Answer 5

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

Question 6

Duration of sleep Stage N1

Answer 6

about 5 min

Question 7

Non REM stage N2

Answer 7

Light but true sleep
Eye movement stops, heart rate slows, body temperature drops
Lasts from 10-25 min

Question 8

Non REM sleep stage N3 and N4

Answer 8

Deep sleep, very slow brain waves
Physically restorative

Question 9

Which stage is deep sleep and which stage is very deep sleep?

Answer 9

N3 = deep sleep
N4 = very deep sleep

Question 10

Dream stage of sleep

Answer 10

REM

Question 11

When does REM sleep starts?

Answer 11

70-90 min after falling asleep

Question 12

Characteristics of REM sleep

Answer 12

Shallow breathing
HR and BP increase
Arms and legs paralyzed

Question 13

When does most deep sleep occurs?

Answer 13

In the first half of the night

Question 14

When does REM sleep lengthens the most?

Answer 14

In the early morning hours

Question 15

Which 3 stages are the most important?

Answer 15

N3-N4 and REM sleep

Question 16

A normal sleep cycle includes: % for each

Answer 16

50% stage 2
20% in REM
30% in all other stages

Question 17

Importance of REM sleep

Answer 17

Learning and memory
Brain process and consolidates infor.
Form neural connections (memory function)
Neurotransmitter boost

Question 18

If sleep is insufficient, the body will prioritize which stage?

Answer 18

deep sleep over REM

Question 19

Recommended hours of sleep - newborns younger than 4 months

Answer 19

Sleep patterns vary widely

Question 20

Recommended hours of sleep - Babies 4 months to 1 yo

Answer 20

12-16h per day

Question 21

Recommended hours of sleep - Children 1 to 2 yo

Answer 21

11-14 h per day

Question 22

Recommended hours of sleep - Children 3 to 5 yo

Answer 22

10-13

Question 23

Recommended hours of sleep - Children 6 to 12 years old

Answer 23

9-12

Question 24

Recommended hours of sleep - Teens 13-18 yo

Answer 24

8-10

Question 25

Extrinsic factors for children/adolescents getting less sleep

Answer 25

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

Question 26

Research on importance of sleep across childhood and adolescence

Answer 26

Alertness and attention
Cognitive performance
Resiliency
Vocabulary acquisition
Learning and memory
Growth
Memory consolidation in toddlers
Executive attention
Motor skill development

Question 27

Inadequate sleep has been linked to 3 things:

Answer 27

Allergic rhinitis
Immune system dysfunction
Anxiety and depression

Question 28

Hormone change when insufficient sleep and childhood obesity

Answer 28

Increase ghrelin
Decrease leptin

Question 29

Is there a link to make between inadequate sleep and BMI

Answer 29

Linked with increased BMI in children and adolescents

Question 30

Possible pathways of important components that may be contributing to an increased BMI:

Answer 30

Inadequate sleep
Changes in eating behavior
Reduced PA/increased sedentary behavior