Question 1

According to the American Academy of Sleep Medicine, adults 18 to 60 years of age should obtain at least how many hours of sleep per night?&#10;A) 6&#10;B) 7&#10;C) 8&#10;D) 9

Accepted Answer

The American Academy of Sleep Medicine recommends that adults aged 18 to 60 years should get at least 7 hours of sleep per night for optimal health and well-being.

Question 2

Insufficient sleep has been linked to which of the following? (Select all that apply.)&#10;A) Obesity&#10;B) Enhanced job performance&#10;C) Diabetes&#10;D) Higher risk for injury&#10;E) Daytime hyperactivity

Accepted Answer

Insufficient sleep has been linked to obesity, diabetes, and a higher risk for injury due to its effects on metabolism, insulin sensitivity, and cognitive and physical performance. Enhanced job performance and daytime hyperactivity are not typically associated with lack of sleep; in fact, insufficient sleep usually impairs job performance and can lead to daytime sleepiness rather than hyperactivity.

Question 3

Abbey, a 28-year-old client, has noted that she grows sleepier and sleepier the longer she stays up past 11 p.m. This is an example of which of the following?&#10;A) Homeostatic control&#10;B) Circadian control&#10;C) Sympathetic nervous system control&#10;D) Narcolepsy

Accepted Answer

This is an example of homeostatic control, which refers to the body's regulation of sleep based on the accumulation of sleep pressure or need, increasing the longer one stays awake.

Question 4

Which of the following factors link circadian control of sleep and wake cycles with the environment? (Select all that apply.)&#10;A) Sound&#10;B) Light&#10;C) Physical activity&#10;D) Melatonin&#10;E) Caffeine

Accepted Answer

Light directly influences the circadian rhythm by affecting the production of melatonin, a hormone that regulates sleep-wake cycles. Physical activity can also influence circadian rhythms by promoting adjustments in the timing of sleep. Melatonin itself is a key hormone that directly links the body's sleep-wake cycle with environmental light-dark cycles.

Question 5

Approximately how many complete sleep cycles does the average person go through in a full night of sleep?&#10;A) 3&#10;B) 5&#10;C) 7&#10;D) 9

Accepted Answer

The average person goes through about 4 to 6 sleep cycles in a full night of sleep, with each cycle lasting about 90 minutes. Therefore, 5 is a good approximation.

Question 6

By what age is the monophasic pattern of one long sleep episode at night fully developed?&#10;A) 7 years&#10;B) 10 years&#10;C) 13 years&#10;D) 16 years

Accepted Answer

The answer of By what age is the monophasic pattern...

Question 7

Which method of sleep assessment measures brain waves, muscle tone, and eye movements during sleep?&#10;A) Sleep physiology assessment&#10;B) Wrist actigraphy&#10;C) Video observation of sleeping behavior&#10;D) Daily sleep log

Accepted Answer

Sleep physiology assessment, often referred to as polysomnography, measures brain waves (EEG), muscle tone (EMG), and eye movements (EOG) to assess sleep stages and disturbances.

Question 8

Which of the following are tips for ritualizing cues for sleep? (Select all that apply.)&#10;A) Use your bedroom only for sleep&#10;B) Keep your bedroom well-lit and warm at night&#10;C) Go to bed only when you are sleepy&#10;D) If you haven't fallen asleep in 20 minutes, get up and do something else&#10;E) Sleep in a different room of the house each night

Accepted Answer

A) Using your bedroom only for sleep helps your brain associate the space with sleeping, making it easier to fall asleep. C) Going to bed only when you are sleepy ensures that you are more likely to fall asleep quickly, rather than lying awake. D) If you haven't fallen asleep in 20 minutes, getting up and doing something else can help reduce the frustration and anxiety associated with not being able to fall asleep, making it easier to sleep when you try again.

Question 9

Which of the following should you avoid right before going to bed? (Select all that apply.)&#10;A) Eating a heavy meal&#10;B) Drinking coffee&#10;C) Taking a short walk around your neighborhood&#10;D) Smoking a cigarette&#10;E) Having a glass of milk

Accepted Answer

Eating a heavy meal, drinking coffee, and smoking a cigarette should be avoided before bed as they can disrupt sleep. Heavy meals can cause discomfort, caffeine is a stimulant that can keep you awake, and nicotine is also a stimulant that can interfere with sleep.

Question 10

Which of the following should you do to regularize your sleep-wake rhythm? (Select all that apply.)&#10;A) Define your optimal sleep length&#10;B) Catch up on missed sleep over the weekend&#10;C) Vary your bedtime by an hour or so each night&#10;D) Get up at the same time every morning&#10;E) Limit napping to 15 to 20 minutes during the day

Accepted Answer

Defining your optimal sleep length helps establish a consistent sleep schedule. Getting up at the same time every morning regularizes your body's internal clock. Limiting naps to 15-20 minutes prevents long naps from interfering with nighttime sleep.

Deck 15: Healthy Practices: Sleep