The Art of Sleeping Well -- Carlson

Question 1

What recovers during REM sleep?

Answer 1

Neurological Recovery

Question 2

What recovers during Non-REM sleep?

Answer 2

Bones and Muscles

Question 3

What is Stage 1 of sleep?

Answer 3

Transition from wakefulness to sleep called Twilight sleep - not sleeping

Question 4

What is Stage 2 of sleep?

Answer 4

Bridge from Stage 1 to slow wave sleep that shows EEG tracings of sleep spindles and K complexes that cause arousal

Question 5

What is slow wave sleep (Stages 3 and 4)?

Answer 5

Restoring bones and muscles with a consistent breathing pattern and 10% lower blood pressure - parasomnias occur

Question 6

What stage of sleep is the most difficult to awaken from?

Answer 6

Stage 3 and 4

Question 7

What characterized REM sleep?

Answer 7

Neurological recovery with fluctuating blood pressure and breathing pattern when your brain will shuffle/organize the day’s occurrences and dreaming occur

Question 8

What stage of sleep is the easiest to awaken from?

Answer 8

REM sleep

Question 9

How long is the sleep cycle?

Answer 9

90 minutes

Question 10

What type of sleep occurs early in the night?

Answer 10

More slow wave sleep

Question 11

What type of sleep occurs at the end of the night?

Answer 11

More REM sleep

Question 12

How much sleep does a person need?

Answer 12

As much as you need to feel refreshed ~7.5 hours a night

Question 13

How much sleep does a child need?

Answer 13

10-11 hours with increased slow wave sleep

Question 14

How much sleep does an adolescent need?

Answer 14

9-10 hours because hormones cause a circadian shift

Question 15

How much sleep does a senior need?

Answer 15

8 hours with decreased slow wave sleep and more fragmented sleep, may need naps

Question 16

What types of sleep disorders occur?

Answer 16

Narcolepsy
Restless Legs
Insomnia
Obstructive Sleep Apnea

Question 17

What 6 things are needed for good sleep hygiene?

Answer 17

Use bed for sleep and sex only
Downtime routine before bed
Maintain consistent rise time
Daily exercise
Make time during the day to meditate/worry
Effects of alcohol, caffeine, smoking

Question 18

What factors of the bedroom can diminish sleep quality?

Answer 18

Television
Darkness
Sound
Bed
Temperature

Question 19

How does exercise both improve and worsen sleep?

Answer 19

Improves: stress reliever
Worsens: simulant

Question 20

How does alcohol contribute to poor sleep hygiene?

Answer 20

Alcohol can help you fall asleep, but may cause more awakening and worsen snoring/sleep apnea

Question 21

How does caffeine contribute to poor sleep hygiene?

Answer 21

Stimulant – no caffeine after noon

Question 22

How does smoking contribute to poor sleep hygiene?

Answer 22

Smoking is addictive and smokers can be woken up by cravings.

Question 23

What triggers production of melatonin?

Answer 23

Darkness