Sleep and rest Flashcards
What organ controls circadian rhythm?
hypothalamus
What fraction of adults don’t get enough sleep?
1/5
How many hours of sleep should adolescents be getting?
8.5-10 hours
For how long are days and nights reversed for newborns?
up to 6 months
How long do newborns sleep out of 24 hours?
15 hours
When should newborns be able to sleep through the night?
6 months
How many naps per day should infants have?
2
How long do toddlers sleep out of 24 hours?
12 hours
How many naps per day should toddlers have?
1
Until what age is bedwetting common?
4 years
How many hours of sleep should school-age children get?
9-10 hours
How many hours of sleep should adults get?
8 hours
How long is a sleep cycle?
90 minutes
What is stage 1 of NREM?
light sleep
5% of total sleep time
What is stage 2 of NREM?
restful sleep
50% of total sleep time
What is stage 3 & 4 of NREM?
slow wave sleep
10-20% of total sleep time
How much of our total sleep time is spent in REM?
20-25%
What amount of time is normal sleep latency?
10-30 minutes
What is actigraphy?
noninvasive recorder to monitor rest and activity
What is polysomnography?
use of electrodes connected to computer for monitoring
How many hours before bedtime should you not exercise?
6 hours
How many hours before bedtime should you not consume caffeine or alcohol?
4-6 hours
How many caffeine drinks should you have per day?
2
What does SHHH! stand for?
Silent Hospitals Help Healing
What is valerian?
a neurotransmitter that produces mild sedation
What is chamomile?
herbal tea that produces mild sedation
Benzodiazepines examples and purpose?
Valium and Ativan
aid in relaxation, anti-anxiety, hypnotic effect
Nonbenzodiazepines examples?
ambien, sonata, lunesta
Antidepressants examples?
trazodone, elavil
Antihistamines examples?
tylenol, benadryl
What fraction of adults have insomnia?
1/3
