Sleep & Mental Health

Question 1

Adequate Sleep x4

Answer 1

Fight off infection
Support the metabolism of sugar to prevent diabetes
Perform well in school
Work effectively and safely

Question 2

Poor Sleep/ Disorders increase risk of x5

Answer 2

Heart disease
High blood pressure
Obesity
Diabetes
All-cause mortality

Question 3

Sleep Disordered Breathing = Risk of 3

Answer 3

Increased Significantly in US

Risk of Stroke, Heart Disease, Metabolic Syndrome

Question 4

Key Sleep Disorders x4

Answer 4

Insomnia - early morning awakening or excessive daytime sleepiness
Narcolepsy
Restless Legs Syndrome (RLS)
Sleep Apnea

Question 5

Sleep & Diabetes

Answer 5

insufficient sleep is linked to an increased risk for the development of type 2 diabetes
sleep duration & quality = predictors of levels of Hemoglobin A1c

Question 6

Sleep & Cardiovascular Disease x5

Answer 6

Sleep Apnea = 
Risk for hypertension
Stroke
coronary heart disease 
irregular heartbeats
atherosclerosis

Question 7

Sleep & Obesity

Answer 7

association between short sleep duration and excess body weight
Possibly insufficient sleep adversely affects hypothalamus - regulates appetite and energy expenditure

Question 8

Depression & Sleep

Answer 8

Strong correlation between poor sleep and depressive symptoms

Question 9

Sleep Hygiene x6

Answer 9

Consistent Time
Low Stimulus Environment - Dark, Quiet, NO Electronics
Cool Temperature
Limit Caffeine & Alcohol
Physical Activity!

Question 10

Mental Health = aspects

Answer 10

emotional, psychological, and social well-being

Question 11

Mental Health Factors

Answer 11

Biological factors,
Life experiences
Family history of mental health problems

Question 12

Warning Signs for Mental Health Problems x10

Answer 12

Eating or sleeping too much or too little
Withdrawal, Lethargy, Apathy
Having unexplained aches and pains
helpless or hopeless
Smoking, drinking, or using drugs 
Unusual negative emotions or severe mood swings 
persistent thoughts 
Hearing voices 
Thinking of harming yourself or others
Inability to perform daily tasks

Question 13

Positive Mental Health Allows People x4

Answer 13

Realize their full potential
Cope with the stresses of life
Work productively
Make meaningful contributions to their communities

Question 14

Maintain Positive Mental Health By x7

Answer 14

Getting professional help if you need it
Connecting with others
Staying positive
Getting physically active
Helping others
Getting enough sleep
Developing coping skills

Question 15

Depression Symptoms x7

MORE THAN____

Answer 15

Depressed moods/ Worthlessness
Loss of interest
Change in weight
Dramatic Change in Sleep
Lack of Energy/Fatigue
Difficulty Concentrating
Thoughts of Death/Suicide 

MORE THAN 2 WEEKS

Question 16

Medical Conditions that Mimic Depression x3

Answer 16

thyroid problems
a brain tumor
vitamin deficiency

Question 17

Risk Factors for Depression x4

Answer 17

Biochemistry
Family History
Personality
Environmental Factors

Question 18

Treating Depression x5

Answer 18

Antidepressants
Psychotherapy * CBT
Electroconvulsive Therapy (ECT)
quality sleep 
eating a healthy diet 
 avoiding alcohol (a depressant)

Question 19

Anxiety Disorders

Answer 19

Anxiety disorders differ from normal feelings
of nervousness or anxiousness, and involve
excessive fear or anxiety.

Question 20

to be diagnosed anxiety is:

Answer 20

out of proportion to the situation or age inappropriate

Hinder your ability to function normally

Question 21

Generalized Anxiety Disorder

Answer 21

persistent and excessive worry that interferes with daily activities.
Physical signs - restlessness, feeling on edge or easily fatigued,
difficulty concentrating, muscle tension or problems sleeping.

Question 22

Panic Disorder

13 symptoms

Answer 22

recurrent panic attacks: 
Palpitations, pounding or rapid heart rate
Sweating
Trembling or shaking
Feeling of shortness of breath
Chest pain
Feeling dizzy, light-headed or faint
Feeling of choking
Numbness or tingling
Chills or hot flashes
Nausea or abdominal pains
Feeling detached
Fear of losing control
Fear of dying

Question 23

Phobias & agoraphobia

Diagnostic / duration

Answer 23

excessive & persistent fear of a specific object,
situation or activity that is generally not harmful

fear of situations where escape may be difficult or
embarrassing, or help unavailable > 6 months
2+ situations - public transit, open spaces,
enclosed spaces, being in line/crowd, out of home alone

Question 24

Social Anxiety & Separation

Answer 24

causes problems with daily functioning and

lasts at least six months (4 weeks in children)

Question 25

Treating Anxiety x5

Answer 25

Psychotherapy *CBT
Medication
Support Groups
Stress management
Limit Caffeine