Week 10: Healthfulness, Sleep, Exercise

Question 1

How does Walker (2019) describe the role of sleep in health?

Answer 1

Walker (2019) describes sleep as the “Swiss army knife of health.” When sleep is deficient, it leads to sickness and disease, but when sleep is abundant, it promotes vitality and health.

Question 2

what happens when you sleep?

Answer 2

-memories are consolidated
-ability to concentrate/pay attention is restored
-muscles repair and recover
-metabolism is regulated
-maintain better mental, physical health

Question 3

What does the biological clock regulate, and what are its effects on the body?

Answer 3

regulates routine of sleeping, waking, controls body temperature, blood pressure, and release of hormones (melatonin for sleep, cortisol for activation).

Question 4

When do circadian rhythms make the desire for sleep strongest?

Answer 4

Circadian rhythms make the desire for sleep strongest between midnight and dawn, and again in the mid-afternoon.

Question 5

What does Russel Foster say about sleep? (video)

Answer 5

make room slightly cool, dark, reduce half of lights 30 mins before bed, no caffeine after lunch

Question 6

What is melatonin, and how does it affect the body?

Answer 6

Melatonin is a hormone produced by the pineal gland in a predictable rhythm.
increases in the dark and decreases in the light. Large doses induce drowsiness/ help reset the circadian clock.

Question 7

What is sleep drive?

Answer 7

a cycle that’s not in our control
need for sleep increase around 3pm; sleepiness threshold increase as day goes on

Question 8

What does light sleep do?

Answer 8

Clears away unnecessary information

Question 9

what does deep sleep (NREM) do?

Answer 9

Helps us store new information in long term
memory

Question 10

What does REM do?

Answer 10

Provides insights and creative, innovative solutions to
problems. Provides emotional regulation (resets and recalibrates
emotional networks in the brain)

Question 11

what are the 4 factors of sleep?

Answer 11

Regularity
Continuity
Quantity
Quality

Question 12

characteristics of stage 4 sleep

Answer 12

deepest sleep, most restorative, occurs first half of the night

Question 13

What is the impact of sleep on learning, according to Walker (2021)?

Answer 13

1. helps us wake up alert, making it easier to absorb and learn new information.
2. During deep sleep, we consolidate the information we learned, “future-proofing” it.
3. REM sleep (during dreams) boosts creativity and problem-solving by integrating new information with existing knowledge.

Question 14

What is the impact of sleep on physical health?

Answer 14

● Helps us deal with stress.
● Maintain a healthy immune system.
● Curb our appetite.
● Maintain healthy blood pressure and cardiovascular health.
● Protect cognitive function as we age.

Question 15

What is the impact of sleep on
mental health?

Answer 15

DECREASES
○ Moodiness
○ Stress
○ Anger
○ Impulsivity

Question 16

what is an example of social jet lag?

Answer 16

staying up late to talk to friend, shift work at hospital

Question 17

what are some buffer zone strategies?

Answer 17

take a hot bath, read a book, journal, stretch

Question 18

what is sleep debt?

Answer 18

miss sleep and function without it, but you have to
pay it back; short term (one night)

Question 19

what is sleep deprivation?

Answer 19

need sleep and deny yourself - leads to
exhaustion; long term

Question 20

What did Fairclough & Graham (1999) discover about the effects of sleep deprivation compared to intoxication on driving performance?

Answer 20

Fairclough & Graham (1999) found that sleep deprivation caused impairments in driving performance similar to those of intoxicated individuals with a BAC of .10. This highlights that sleep deprivation can cause significant impairment in driving.

Question 21

How does sleep change as we age?

Answer 21

-quality & quantity declines
-deep sleep declines
-harder to fall asleep and stay asleep

Question 22

What does Walker (2019) say about humans and sleep deprivation?

Answer 22

Walker (2019) states that humans are the only species that deliberately deprive themselves of sleep for no apparent gain.

Question 23

what are the 3 M’s of waking up?

Answer 23

movement (stretching), mindfulness (meditate), mindset (intentional living)

Question 24

what is the gold standard to falling asleep?

Answer 24

10- no more caffeine
3- no more food
2- no more work
1- no more screen time

Question 25

What are the 3 chronotypes?

Answer 25

morning lark
third bird
night owl

Question 26

how are morning larks characterized?

Answer 26

tired by 9:30 pm, and up by
6:30 am (20%)

Question 27

how are third birds characterized?

Answer 27

tired by 11 pm, and up by 7 am
(60%)

Question 28

how are night owls characterized?

Answer 28

tired by 2 am, and up by 10 am
(20%)

Question 29

what kind of work is best done during peak?

Answer 29

Complex analytical work (writing a report, analyzing information, planning a complex process, focusing deeply on new material). You
are often in a good mood.

Question 30

what kind of work is best done during trough?

Answer 30

Administrative tasks – email, scheduling, organizing your desk.
Often cranky or irritable

Question 31

what kind of work is best done during recovery?

Answer 31

Great for brainstorming and creative work because we are looser
and more flexible in our thinking. Your mood improves when
engaged in creative thinking.

Question 32

“Know your when”
when you should do certain things based on your chronotypes was written by…?

Answer 32

Daniel Pink

Question 33

What does PERMA-V stand for?

Answer 33

positive emotion
engagement
relationships
meaning
accomplishment
vitality

Question 34

who developed PERMA-V?

Answer 34

Martin Seligman

Question 35

What is PERMA + 4?

Answer 35

PERMA+
physical health
mindset
environment
economic security

Question 36

what is the recommended physical activity for ages 18-34?

Answer 36

2.5 hours moderate-intensity per week

Question 37

What does Kwan (2012) say about physical activity trends with age?

Answer 37

declines with age but not linearly. Early adulthood is when it declines drastically

Question 38

what factor impacted academic performance the most?

Answer 38

stress (Nicole Versaevel)

Question 39

How did students describe the impact of active well-becoming programming on their academic experiences?
(Deena Kara Shaffer & Andrew Petit)

Answer 39

-concentrate better
-relaxed
-accomplished
-better memory

Question 40

According to Kelly McGonigal, how does our perception of stress affect its impact on us?

Answer 40

Kelly McGonigal suggests that our perception of stress and its symptoms (e.g., racing heart rate, dry mouth, shallow breathing, and perspiration) can determine whether stress is beneficial or harmful to us.

Question 41

How can viewing stress positively affect our health and relationships?

Answer 41

Viewing stress as a friend can help us tap into the oxytocin released during stress, leading to improved performance, better health, a longer life span, and stronger connections with others. Oxytocin, known as the “love hormone,” encourages us to reach out to loved ones.