Deck 5: Focus On Improving Your Sleep

Question 1

Which of the following decreases the effect of melatonin?

A) Alcohol
B) Sugar
C) Depressants
D) Caffeine

Answer 1

Caffeine

Question 2

Which hormone released by the pineal gland causes drowsiness?

A) Valerian
B) Melatonin
C) Melanin
D) Insulin

Answer 2

Melatonin

Question 3

To prepare for an exam, Juan plans to stay up and study all night. According to research, this strategy will likely result in

A) improved short-term memory.
B) decreased cognitive skills.
C) increased cognitive skills.
D) improved long-term memory.

Answer 3

decreased cognitive skills.

Question 4

What percentage of the world's population experiences sleep deprivation to the point of it affecting their quality of life?

A) 25%.
B) 35%
C) 45%
D) 55%

Question 5

Due to her work hours, Jessica only sleeps about 5 hours per night on weekends. Which of the following is the best strategy to resolve her sleep debt?

A) She can't make up for lost sleep.
B) She can try to sleep 7 to 8 hours on weeknights.
C) She can take a few 30-minute naps during the week.
D) She can try to sleep 8 to 9 hours on weeknights.

Question 6

College students often become sleep-deprived due to

A) 24-hour access to the Internet.
B) living in a noisy neighborhood.
C) eating a snack in the evening.
D) excessive exercise.

Question 7

Sean becomes sleepy in the afternoon most days and is considering making time to take a nap each day. Which of the following would be his best strategy?

A) Take an extended nap in the late afternoon.
B) Nap for about 60 minutes any time of day that is convenient.
C) Nap for no more than 30 minutes in the early to mid-afternoon.
D) He needs to drink something containing caffeine instead of napping.

Question 8

The body's circadian rhythm is regulated by the

A) pituitary gland.
B) hypothalamus.
C) pineal body.
D) adrenal glands.

Question 9

High blood pressure is more common among people who

A) get fewer than 5 hours of sleep per night.
B) get fewer than 6 hours of sleep per night.
C) get fewer than 7 hours of sleep per night.
D) get fewer than 8 hours of sleep per night.

Question 10

What role does natural light exposure during the day play in improving sleep?

A) It prevents depression.
B) It helps the body absorb vitamins.
C) It helps to regulate circadian rhythm.
D) It discourages napping during the day.

Question 11

Jet lag occurs when which of the following is disrupted?

A) Melanin production
B) Sleep cycle
C) Circadian rhythm
D) Pituitary gland function

Question 12

Which stage of non-REM sleep is the deepest, during which the body repairs itself?

A) Stage 1
B) Stage 2
C) Stage 3
D) Stage 4

Question 13

Getting an adequate amount of sleep promotes

A) physical and psychological health.
B) only psychological health.
C) only physical health.
D) a higher level of intelligence.

Question 14

When Ryan gets adequate sleep the night before his basketball games, he has energy to run faster up and down the court. This can be attributed to

A) his cognitive ability being restored while he sleeps.
B) increases in his body temperature and caloric expenditure while he sleeps.
C) increases in brain activity while he sleeps.
D) conservation of body energy while he sleeps.

Question 15

According to research, the average adult needs how many hours of sleep per night?

A) 5-6
B) 6-7
C) 7-8
D) 8-10

Question 16

Sleep deprivation affects drivers by

A) impairing vision and hearing.
B) impairing motor skills and increasing response time.
C) improving response time but impairing motor skills.
D) making them drive more slowly and cautiously.

Question 17

According to the National Sleep Foundation, 35% of American adults

A) get fewer than 6 hours of sleep per day.
B) get fewer than 7 hours of sleep per day.
C) get more than 7 hours of sleep per day.
D) get more than 8 hours of sleep per day.

Question 18

After working on a project all week and only sleeping about four hours each night, Courtney is

A) compromising her immunity.
B) maximizing her productivity.
C) adjusting her body to less sleep.
D) increasing her resiliency.

Question 19

Individuals who sleep 6 hours per night or less are at increased risk of

A) heart attack.
B) stroke.
C) type 2 diabetes.
D) Alzheimer's disease.

Question 20

During REM sleep

A) digestive processes speed up.
B) the brain is active and dreams occur.
C) body temperature drops.
D) heart and breathing rates slow.

Question 21

Medication, applying heat, and relaxation techniques are treatments used for

A) sleep apnea.
B) restless legs syndrome.
C) sleepwalking.
D) narcolepsy.

Question 22

Lack of sleep can affect your ability to remember and apply facts you've learned.

Question 23

Sleep helps the body to conserve energy.

Question 24

Anna has been diagnosed with insomnia. Which of the following treatments would most likely be prescribed for her?

A) Medication and/or cognitive behavioral therapy
B) Medication and surgery
C) Melatonin injections
D) Continuous positive airway pressure device

Question 25

Which of the following is the most common form of sleep apnea?

A) Obstructive
B) Neurological
C) Central
D) Respiratory

Question 26

Untreated sleep apnea increases a person's risk for

A) high blood pressure, heart attack, and stroke.
B) diabetes and cancer.
C) irregular heartbeat and high blood pressure.
D) depression and suicidal thoughts.

Question 27

Caffeine can enhance performance by eliminating the negative effects of sleep deprivation.

Question 28

Insomnia is most often experienced by

A) men.
B) teens.
C) women.
D) the elderly.

Question 29

Which of the following is a tool used to identify behaviors that can lead to inadequate or disrupted sleep?

A) Exercise log
B) Sleep diary
C) Day planner
D) Food diary

Question 30

A neurological disorder caused by the brain's inability to properly regulate sleep, which results in excessive sleepiness, is

A) narcolepsy.
B) insomnia.
C) sleepwalking.
D) sleep apnea.

Question 31

Justin frequently binge drinks on the weekends. This behavior puts him at risk for which sleep disorder?

A) Central sleep apnea
B) Obstructive sleep apnea
C) Narcolepsy
D) Insomnia

Question 32

Individuals with narcolepsy have a deficiency of this chemical in their brains.

A) Hyposecretion
B) Melatonin
C) Hypocretin
D) Melanin

Question 33

The sleep problem that involves having a difficult time getting to sleep or remaining asleep is known as

A) sleep apnea.
B) narcolepsy.
C) sleepwalking.
D) insomnia.

Question 34

Obstructive sleep apnea can result in

A) snoring and gasping for breath.
B) waking with a need to urinate.
C) frequent night sweats.
D) rapid heart rate.

Question 35

Will often has difficulty falling asleep but has never been diagnosed with a sleep disorder. Which strategies have been shown to be effective for getting better sleep?

A) Exercising regularly and meditating
B) Reading something boring just before bedtime
C) Taking an over-the-counter sleep aid a few times a week
D) Psychotherapy that includes hypnosis

Question 36

Tarik often tosses and turns, unable to sleep for an hour after he goes to bed. Which of the following will help change this pattern and allow him to fall asleep faster?

A) Getting out of bed and exercising vigorously until he becomes exhausted
B) Staying in bed and watching television
C) Staying in bed and reading or using his laptop
D) Getting out of bed and doing something relaxing until he feels sleepy

Question 37

The most common sleep disorder in adults is

A) sleep apnea.
B) restless legs syndrome.
C) narcolepsy.
D) insomnia.

Question 38

Matthew was diagnosed with obstructive sleep apnea (OSA). Why did his doctor include diet and exercise as part of his treatment regimen?

A) He have more stamina and endurance to fight his sleep apnea.
B) Losing weight will decrease his risk for various types of cancer.
C) Losing weight may reduce his OSA symptoms.
D) He will have more energy during the day to combat his sleepiness.

Question 39

Alcohol improves sleep because it acts as a depressant, relaxing you.

Question 40

Getting enough sleep may reduce a person's susceptibility to colds.

Question 41

Feeling groggy and disoriented after a long nap is known as sleep inertia.

Question 42

The difference between hours of sleep needed and hours slept is known as sleep debt.

Question 43

Alexis stayed up all night taking care of her sick child. She will need to sleep more than average the next few nights to make up for the lost hours.

Question 44

The body's circadian rhythm is a 48-hour cycle of sleep, waking, and activity.

Question 45

A disorder in which breathing is briefly and repeatedly interrupted during sleep is restless legs syndrome.

Question 46

NREM Stage 2 is the deepest stage of sleep.

Question 47

Lack of sleep can have a detrimental effect on academic performance.

Question 48

During NREM sleep, body temperature and energy use drop.

Question 49

REM sleep is the phase of sleep during which tissue repair takes place.

Question 50

The obesity epidemic may be due in part to sleep deprivation.

Question 51

People who are habitually sleep-deprived tend to gain weight and are at risk for type 2 diabetes.

Question 52

Caffeine contributes to alertness by blocking a certain neurotransmitter in the brain.

Question 53

A sleep-deprived driver is as impaired as an intoxicated driver.

Question 54

Dreaming takes place primarily during stage 3 of NREM sleep.

Question 55

Excessive daytime sleepiness (EDS) is a disorder in which a person falls asleep unintentionally during the day.

Question 56

Adequate sleep improves motor function.

Question 57

Jet lag occurs because travelers tend to nap during long flights.

Question 58

Individuals with poor quality or inadequate sleep have lower levels of C-reactive protein in their blood.

Question 59

Adequate sleep helps maintain the immune system and reduce the risk of autoimmune disease.

Question 60

REM sleep enhances memorization and learning.

Question 61

Jolie pulls all-nighters during finals week. Explain how this behavior might affect her grades and why.

Question 62

List at least three tips for preventing or reducing jet lag.

Question 63

Explain the four stages of NREM sleep.

Question 64

Provide at least three reasons that inadequate sleep can contribute to obesity.

Question 65

Describe how you can set up your bedroom to encourage sound sleep.