Sleeping

Question 1

Define sleep

Answer 1

is a dynamic and regulated set of behavioral and physiological states during which many processes vital to health and well-being take place.

Question 2

Sufficient sleep is essential for maintaining optimal physical health, mental and emotional performance.

True or false

Answer 2

True

Question 3

•Inadequate sleep time and poor quality sleep interfere with quality of life and can be hazardous to health. True or false
All aspects of sleep behavior across the lifespan demonstrate a large degree of variability among individuals and across cultures. True or false
Sleep patterns are not shaped by intrinsic biological processes and psycho-social factors such as cultural norms, family values, school, and work.
True or false

Answer 3

True
True
False

Question 4

What causes people to wake up or environment factors that affect sleep

Answer 4

Noise
Bad dreams
Light – exposure to light inhibits ability to fall asleep and bright light in the morning can shorten sleep
•Noise – traffic, TV, music, phones, and computers can disturb sleep
•Bed sharing
•Room temperature (too hot or too cold can inhibit sleep)

Question 5

Newborn sleep has two stages name em

Answer 5

quiet or non-rapid eye movement (NREM) - eye is closed and you finally fall asleep
50% “active or rapid eye movement - eye may be closed but you are thinking about stuff and you’re not asleep yet
(REM) sleep”
•Total sleep time = 16 to 17 hours / 24 hour period with frequent awakenings for feeding and nurturing

Question 6

Explain sleep paralysis

Answer 6

and tips - Medical News Today
In sleep paralysis, the body’s transition to or from REM sleep is out of sync with the brain. The person’s consciousness is awake, but their body isn’t moving

Question 7

Visual paralysis is associated with rapid eye movement true or false

Answer 7

True

Question 8

During sleep most parts of the body system are in what state and trying to do what

Answer 8

Anabolic state and they are helping to restore the immune,nervous,skeletal and muscular systems. These vital process maintain our mood, memory and cognitive function

Question 9

Define circadian clock

Answer 9

Internal circadian clock promotes sleep daily at night.
It is a coMplex neurological system which uses signals from the person’s environment to create an internal day /night rhythm.

Question 10

The most pronounced changes in sleep occurs where and what occurs during sleep with regards to the brain

Answer 10

Brain
During sleep , the Brain uses less energy that it does when it is awake. It restores its supply of ATP
In Kite waking the brain is responsible for 20percent of the body’s energy use

Question 11

With regards to theCC or human biological clock, what does awakening depend on

Answer 11

Hormonal signals coming from the CC

Question 12

An individual whose CC exhibits a regular rhythm is said to be what

Answer 12

Entrained. An entrained rhythm persists even though the outside signal vanishes

Question 13

What hormones are related to the Cc

Answer 13

Cortisol, prolactin and melatonin

m and p are high at night and diminish during the day
C is more in the day

C suppresses m during the day

Question 14

How does Cc work

Answer 14

First, cells in your brain respond to light and dark. Your eyes capture such changes in the environment and then send signals to different cells about when it’s time to be sleepy or awake.

Those cells then send more signals to other parts of the brain that activate other functions that make you more tired or alert.

Hormones play a role

Hormones like melatonin and cortisol may increase or decrease as part of your circadian rhythm. Melatonin is a hormone that makes you sleepy, and your body releases more of it at night and suppresses it during the day. Cortisol can make you more alert, and your body produces more of it in the morning.

Other factors

Body temperature and metabolism are also part of your circadian rhythm. Your temperature drops when you sleep and rises during awake hours. Additionally, your metabolism works at different rates throughout the day.

Other factors may also influence your circadian rhythm. Your rhythm may adjust based on your work hours, physical activity, and additional habits or lifestyle choices.

Age is another factor that influences your circadian rhythm. Infants, teens, and adults all experience circadian rhythms differen

Question 15

Why is Melatonin high in the night

Answer 15

Darkness prompts its production by the pineal gland
it entrains and shifts the circadian rhythm (process C) in a “chronobiotic” function. Second, it promotes sleep onset and continuity in a “hypnotic” function by increasing the homeostatic drive to sleep (process S)

Question 16

Why is cortisol produced more in the morning

Answer 16

It makes you very alert

Question 17

Sleep in adolescents 12-18years is characterized by

Answer 17

Need ~9 hours of nightly sleep for optimal health, emotional well being, and cognitive functioning
•Often experience delayed sleep phase syndrome …. can’t go to sleep until late at night and prefer to sleep later in the morning
•Frequently do not get sufficient sleep

Question 18

Sleep in adulthood is characterized by

Answer 18

Sleep in Adulthood
•Generally need 7.5 to 8 hours
of nightly sleep
•Increasing frequency of problems sleeping including common sleep disorders such as obstructive apnea, insomnia, and restless leg syndrome

Question 19

What causes sleep problems

Answer 19

Stress and environmental factors
•Pregnancy
•Menopause
•Chronic pain
•Major depression
•Chronic illnesses such as cancer, cardio-pulmonary disease, and Alzheimer’s

Question 20

Name five outcomes resulting from insufficient sleep

Answer 20

Outcomes
•Adverse health outcomes resulting from insufficient sleep include physiological, behavioral, emotional, and/or social responses.
•Physiological outcomes include increased risk for obesity, hypertension, and impaired immune system functioning

Question 21

Name four common sleep disorders

Answer 21

Common Sleep Problems
•Parasomnias – include sleepwalking, bed wetting, nightmares and night terrors (all common in children), nocturnal sleep related eating disorders, and bruxism (teeth grinding)
•Sleep disorders – include insomnia, obstructive sleep apnea, restless leg syndrome, and narcolep

Question 22

What is narcolepsy

Answer 22

Chronic neurological disorder caused by the brain’s inability to regulate sleep-wake cycles normally. Cause unknown.
•Characterized by frequent urges to sleep occurring anytime.
•Can be disabling due to involuntarily falling asleep at school, work, or anywhere.
•Cannot be cured, may be treated with various medications

Question 23

What is restless leg syndrome

Answer 23

Neurological disorder characterized by unpleasant sensations in the legs and an uncontrollable urge to move when resting as an attempt to relieve these feelings.
•Causes difficulty falling asleep
•Cause unknown, difficult to treat

Question 24

Explain obstructive sleep apnea

Answer 24

Obstructive Sleep Apnea (OSA)
•During sleep, breathing pauses or stops for 10-20 seconds or more, 20-30 times an hour. Oxygen levels in blood drop, normal breathing starts again with a loud snort.
•Results in excessive daytime sleepiness
•Often associated with overweight / obesity
•Can be treated with continuous positive airway pressure (CPAP)

Question 25

Explain insomnia

Answer 25

Defined as trouble falling asleep or staying asleep
•May be due to stress, anxiety, hormonal changes, lifestyle, environmental factors, physical ailments, or psychiatric illness
•May be transient (lasting less than 4 weeks), short term (1-6 months) or chronic (> 6 months)

Question 26

Guidelines for better sleep

Answer 26

Exercise regularly – but not within 2 hours of sleep
•Avoid eating large meals just before going to sleep
•Avoid caffeinated beverages, particularly after lunch
•Avoid the use of alcohol and nicotine as these substances can disrupt sleep

Question 27

Good sleep hygiene

Answer 27

Maintain a regular sleep / wake schedule whenever possible … even on weekends and vacations
•Avoid napping during the day, especially after 3pm. Limit naps to < 1 hour.
•Establish a regular, relaxing bed time routine

Question 28

Name three treatments of sleep problems

Answer 28

Treatment of Sleep Problems
•Behavior modification programs, hypnosis, or meditation may be effective
•Self-prescribed over-the-counter sleep aids
•Prescription medications

Question 29

Importance of prolactin to females

Answer 29

It inhibits FSh which causes ovulation that’s why breast feeding mothers do not usually get pregnant
It causes production of milk for babies and milk production is high at night due to high prolactin levels at night
Prolactin causes growth in breasts

Question 30

How does prolactin affect sleep

Answer 30

Prolactin (PRL) is one of the growth factors that influences sleep. It is unique as a growth-sleep factor in that its primary action is to promote rapid eye movement sleep (REMS; also called paradoxical sleep).

Question 31

Prolactin is high in pregnant women not non pregnant women true or false

Answer 31

True

Question 32

Why do babies need more sleep than kids

Answer 32

infants have more REM sleep than kids (8 hours versus 1.5). This gives them enough time to sift through all the day’s chaotic happenings to figure out which new memories to file away and which to forge

probably need much less REM (rapid eye movement) sleep because our lives are pretty routine.

Question 33

Importance of REM

Answer 33

REM sleep is important to your sleep cycle because it stimulates the areas of your brain that are essential in learning and making or retaining memories.

Question 34

Importance of NREm

Answer 34

During the deep stages of NREM sleep, the body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system. As you get older, you sleep more lightly and get less deep sleep.9 A