Sleep Quality And Nutrition

Question 1

Good quality of sleep with regular eating linked with

Answer 1

Production of hormones

Question 2

One of the best ways to achieve good sleep hygiene

Answer 2

Following healthy balanced diet

Question 3

In Mediterranean diet, better

Answer 3

Sleep hygene

Question 4

In Mediterranean diet, lower levels of

Answer 4

Insomnia

Question 5

Insufficient sleep disrupts hormones that govern

Answer 5

Appetite

Question 6

Insufficient sleep make us much

Answer 6

Hungrier

Question 7

Insufficient sleepers opt for foods with

Answer 7

Higher fat content

Question 8

When you don’t sleep much _ levels rise

Answer 8

Cortisol

Question 9

With cortisol, body _ to save for fight or flight

Answer 9

Holds onto fat

Question 10

70 percent of less than 6 hour sleep participants lost weight from _ rather than fat

Answer 10

Lean muscle mass

Question 11

Cortisol metabolizes _ instead of fat

Answer 11

Muscles (protein)

Question 12

_ foods can hinder sleep

Answer 12

Spicy

Question 13

Tryptophan is an amino acid that

Answer 13

Promotes sleep

Question 14

Small _ snack before bed promotes sleep

Answer 14

Protein/carb

Question 15

Tryptophan found in small quantities in all

Answer 15

Protein foods

Question 16

Best sources of tryptophan (E,S)

Answer 16

Eggs

Soybean

Question 17

Best sources of tryptophan (P,M)

Answer 17

Poultry

Meat

Question 18

Best sources of tryptophan (F,C)

Answer 18

Fish

Cheese

Question 19

Tryptophan precursor to sleep inducing chemicals (2)

Answer 19

Serotonin

Melatonin

Question 20

For tryptophan to have sedative effect, needs to be consumed with

Answer 20

Carb foods

Question 21

When sleep deprived more ghrelin is released and less _ is present

Answer 21

Leptin

Question 22

When you have enough sleep _ is reversed

Answer 22

Leptin/ghrelin

Question 23

Recommend hour range of sleep per night

Answer 23

7-9

Question 24

_ percent of Americans get 9+ hours of sleep per night

Answer 24

9

Question 25

60% of Americans get _ sleep per night (range)

Answer 25

7-8

Question 26

33% of Americans get _ hrs of sleep per night or fewer

Answer 26

6