Sleep

Question 1

Average time spent in sleep stages

Answer 1

5% (n1)
50% (n2)
20% (n3)
25% (rem)

Question 2

concept of sleep pressure

Answer 2

-how long you’ve been awake
-circadian rhythm

Question 3

How much sleep do young adults need?

Answer 3

7-9 hours

Question 4

Can people survive on 6h of sleep or less w/out impairment?

Answer 4

No, not likely

Question 5

relationships w/ not enough sleep

Answer 5

-think your doing fine, but not
-increased risk of depression/anxiety
-poorer grades
-increased risk of feeling sad/hopeless

Question 6

Qualities of good sleep

Answer 6

-fall asleep < 30 min
-wake up no more than once
-awake for 20min or less during the night
-sleeping 85% of time while in bed

Question 7

Reasons for poor sleep in athletes

Answer 7

-hyperarousal (lights, music, adrenalin)
-hydration and pre fueling before bed
-temperature increases
-chronic sleep deprivation from schedule overload
-travel or jetlag
-pain, muscle soreness, injury
-substances (caffeine, sleep meds, alcohol)

Question 8

Sleep and body composition

Answer 8

-sleep optimization = decreased fat mass and increased lean mass (more calories consumed)
-sleep deprivation = increase in hunger and appetite

Question 9

Chance of catching a cold with less than 5h of sleep

Answer 9

45%

Question 10

Why care about sleep

Answer 10

-increase performance
-improves mental/physical health
-boost immunity
-less injury

Question 11

Nap rules

Answer 11

-post lunch dip (1-4PM)
-20 to 90 min
-30 min for sleep inertia to disappear

Question 12

Sleep environment

Answer 12

1) cool
2) dark
3) quiet

Question 13

sleeps strategies

Answer 13

-educate, screen, be wary of wearable tracking tech, bank sleep, pre-sleep routine, nap, sleep in cave, prepare for travel