Deck 5: Improving Your Sleep

Question 1

Individuals who sleep fewer than how many hours per night are most likely to have high blood pressure?

A) 8
B) 7
C) 9
D) 5

Answer 1

7

Question 2

How does sleep deprivation affect drivers?

A) Increases hunger
B) Impairs motor skills
C) Improves response time
D) Increases thirst

Answer 2

Impairs motor skills

Question 3

REM sleep is named for which physiological activity that occurs while dreaming?

A) Raised and elevated melatonin
B) Rapidly energized metabolism
C) Rapid eye movements
D) Restless energized movements

Answer 3

Rapid eye movements

Question 4

During REM sleep,

A) the body moves around a lot.
B) the brain processes and consolidates information.
C) body temperature drops.
D) muscles are contracted.

Question 5

Adequate sleep may enhance intellectual health in all the following ways EXCEPT

A) by clearing the brain of daily minutia.
B) by synthesizing learning.
C) by consolidating memories.
D) by expending energy.

Question 6

According to the National Sleep Foundation, 32 percent of Americans

A) get a good night's sleep only a few nights per month.
B) get a good night's sleep only a few nights per week.
C) have better quality of sleep than college students.
D) attribute poor sleeping habits to their reliance on technology.

Question 7

When Marlon gets adequate sleep the night before his intramural basketball games, he has more energy and can run faster and perform better. This can be attributed to

A) cognitive ability being restored during sleep.
B) increased body temperature and caloric expenditure during sleep.
C) increased brain activity during sleep.
D) conservation of body energy during sleep.

Question 8

Lack of sleep increases a person's risk for heart disease by increasing blood levels of

A) cholesterol.
B) creatine.
C) C-reactive protein.
D) calcium.

Question 9

Which of the following decreases the effect of melatonin?

A) Alcohol
B) Tryptophan
C) Muscle relaxants
D) Caffeine

Question 10

Overweight and obese individuals may be more prone to the breathing-related sleep disorder known as

A) asthma.
B) sleep apnea.
C) COPD.
D) hypertension.

Question 11

Students who doze off during a lecture are in which stage of sleep?

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

Question 12

The results from an American College Health Association study indicate that college students

A) get enough sleep to feel well-rested at least five days a week.
B) feel tired and dragged out three to seven days a week.
C) sleep more hours per night than students of their parents' generation.
D) sleep an average of only three hours per night.

Question 13

During non-REM sleep,

A) heart rate increases.
B) digestive processes come to a halt.
C) vivid dreams occur.
D) body temperature and energy use drop.

Question 14

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

A) compromising her immunity.
B) improving her productivity.
C) getting an adequate amount of sleep for the needs of her body.
D) increasing her ability to handle sleep deprivation.

Question 15

Chemical messengers in the body that are released from an endocrine gland and play a role in important body functions are

A) electrolytes.
B) enzymes.
C) cells.
D) hormones.

Question 16

Which of the following commonly accounts for students' lack of sleep?

A) Online activity
B) Failing grades
C) Eating spicy food
D) Texting with friends

Question 17

In preparation for his exam, Juan plans to stay up all night studying. According to research, this strategy will likely result in

A) improved memory in general.
B) reduced cognitive ability.
C) increased short-term memory only.
D) no significant effects if it's only one night.

Question 18

The disruption of which factor results in jet lag?

A) Melatonin level
B) Natural light
C) Circadian rhythm
D) Blood glucose level

Question 19

The hormone released by the pineal gland that causes drowsiness is

A) growth hormone.
B) melatonin.
C) melanin.
D) insulin.

Question 20

Teisha is irritable after several days without enough sleep. This is due to

A) brain fatigue.
B) anxiety.
C) hormones.
D) a neurological disorder.

Question 21

Zack was diagnosed with obstructive sleep apnea (OSA). His doctor may include diet and exercise as part of his treatment regimen because

A) greater physical endurance will help in fighting his condition.
B) losing weight will decrease his risk of developing central sleep apnea.
C) losing weight may cure his OSA completely.
D) he will have more energy during the day to combat his usual sleepiness.

Question 22

Obstructive sleep apnea increases a person's risk for all of the following EXCEPT

A) high blood pressure.
B) stroke.
C) irregular heartbeats.
D) asthma.

Question 23

The most common sleep disorders are

A) insomnia and urinary incontinence.
B) insomnia and sleep apnea.
C) sleep apnea and sleepwalking.
D) sleepwalking and restless legs syndrome.

Question 24

Sean becomes very sleepy by late afternoon most days and thinks he should make time to fit in a nap. Before including a daily nap in his schedule, he should consider which of the following to ensure that he actually benefits from it?

A) The time of day and length of the nap
B) His need for caffeine in the afternoon
C) His accumulated sleep debt
D) His body weight and tendency to snore

Question 25

Maria has difficulty falling asleep occasionally. This condition is known as

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

Question 26

What role does exposure to sunlight during the day play in improving sleep?

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

Question 27

Which of the following factors determine a person's sleep needs?

A) Caffeine intake
B) Heredity
C) Gender and health status
D) Cumulative sleep debt

Question 28

Due to her job, Jessica sleeps 5 to 6 hours per night on weekends. Which of the following is the best strategy for her to resolve her sleep debt?

A) She can't make up for lost sleep.
B) She can sleep 12 hours one night per week and 6 to 7 hours the other nights.
C) She can readjust her sleep needs by sleeping 5 to 6 hours every night.
D) She can sleep 9 hours per night Monday night through Friday night.

Question 29

Sleep disorders can be diagnosed through

A) a clinical sleep study.
B) a physical exam and blood tests.
C) a survey of sleep habits.
D) an evaluation of all daily activities.

Question 30

The sleep disorder in which a person experiences unpleasant sensations in the legs and an uncontrollable urge to move to relieve the sensations is

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

Question 31

According to current research, most adults function best with how many hours of sleep per night?

A) 7-8
B) 4-5
C) 5-6
D) 9-10

Question 32

All of the following affect the quality of sleep EXCEPT

A) rolling back and forth in bed.
B) drinking alcohol at night.
C) drinking caffeine at night.
D) needing to get out of bed to go to the bathroom.

Question 33

Vijay 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, exercising vigorously, and taking a warm shower
B) Staying in bed and checking the clock every 15 minutes
C) Staying in bed and using his laptop to check out his friends' Facebook updates
D) Getting out of bed after 20 minutes and doing something relaxing until he feels sleepy

Question 34

Stage 3 is called slow-wave sleep because

A) there is slow eye movement during this stage.
B) this is the deepest stage of sleep.
C) the brain generates slow delta waves.
D) it is the stage during which dreams occur.

Question 35

Justin often binge drinks on the weekends. This behavior puts him at risk for a dangerous sleep disorder in which the brain and the respiratory muscles do not communicate properly known as

A) central sleep apnea.
B) obstructive sleep apnea.
C) narcolepsy.
D) unconsciousness.

Question 36

During stage 4, a sleeping person releases which of the following hormones?

A) Melatonin
B) Melanin
C) Insulin
D) Growth hormone

Question 37

Which of the following nightly rituals is likely to harm your quality of sleep?

A) Exercising strenuously
B) Having a cup of herbal tea
C) Meditating or praying
D) Taking a warm bath

Question 38

During which stage of sleep does a person disengage from the environment?

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

Question 39

Obstructive sleep apnea (OSA) commonly results in

A) reduced snoring.
B) frequent night waking.
C) deep breathing.
D) restful sleep.

Question 40

Insomnia is characterized by all of the following EXCEPT

A) difficulty falling asleep.
B) waking up frequently during the night.
C) temporary lapses in breathing while asleep.
D) early-morning awakening.

Question 41

Alcohol improves sleep because it enhances relaxation.

Question 42

College students in the United States are more sleep-deprived than any other age group.

Question 43

The sleep disorder in which breathing is interrupted many times during sleep is

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

Question 44

Individuals with narcolepsy have a reduced number of nerve cells in the brain that contain which substance?

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

Question 45

Some researchers believe that the link between obesity and sleep is related to

A) blood glucose levels.
B) family history.
C) seasonal affective disorder.
D) hormonal disturbances.

Question 46

A person's 24-hour cycle of sleeping, waking, and performing daily activities is his or her

A) daily cycle.
B) seasonal rhythm.
C) circadian rhythm.
D) habitual behavior.

Question 47

Caffeine effectively counteracts the negative effects of sleep deprivation.

Question 48

Sleepwalking typically occurs during

A) NREM stage 4.
B) NREM stage 3.
C) NREM stage 2.
D) REM sleep.

Question 49

When you feel groggy and disoriented after a long nap, you are experiencing

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

Question 50

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

Question 51

Gene occasionally has difficulty falling asleep but has never been diagnosed with a sleep disorder. Which strategy can he use to help him fall asleep faster?

A) Working on the computer later in the evening to keep his mind occupied
B) Eating his largest meal within two hours of bedtime so he won't be hungry
C) Practicing deep breathing or meditation before bedtime
D) Drinking a lot of fluids in the evening to stay hydrated.

Question 52

During a sleep study, a person spends the night in a sleep lab, and his or her body functions are monitored by

A) full-time sleep specialists.
B) nurses on the night shift.
C) sensors and electrodes.
D) imaging equipment.

Question 53

The energizing period of sleep during which dreams occur is

A) non-REM sleep.
B) REM sleep.
C) alternating-wave sleep.
D) rapid-wave sleep.

Question 54

A state of excessive, intrusive sleepiness is

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

Question 55

The portion of the brain considered to be the "master mind" that only rests during sleep is the

A) cerebral cortex.
B) cerebrum.
C) brain stem.
D) midbrain.

Question 56

Sleep helps the body to conserve energy.

Question 57

A person who has difficulty falling asleep and wakes up frequently is suffering from

A) non-REM sleep.
B) sleep debt.
C) narcolepsy.
D) insomnia.

Question 58

Ana has been diagnosed with insomnia. If her doctor prescribes a medication to treat her condition, it will most likely be some type of

A) sedative.
B) narcotic.
C) antidepressant.
D) stimulant.

Question 59

The difference between hours of sleep needed and actual hours slept is

A) sleep ratio.
B) sleep debt.
C) sleep pattern.
D) sleep inertia.

Question 60

The restful, restorative period of sleep is

A) non-REM sleep.
B) REM sleep.
C) alternating-wave sleep.
D) rapid-wave sleep.

Question 61

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

Question 62

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

Question 63

Tracy pulls "all-nighters" during finals week. Explain why this could negatively impact her grades.

Question 64

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

Question 65

Explain the four stages of NREM sleep.

Question 66

Naps are most effective for improving alertness if they are longer than 30 minutes.

Question 67

Some scientists believe that REM sleep enhances memorization and learning.

Question 68

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

Question 69

Ty works two jobs and attends college part-time. He averages 5 hours of sleep per night most nights of the week. What are the health risks of his sleep deprivation?

Question 70

Most adults need only 5 to 6 hours of sleep per night, provided it's high-quality sleep.

Question 71

The shortest stage of sleep is stage 2.

Question 72

During NREM sleep, body temperature and energy use drop.

Question 73

The majority of nighttime sleep is spent in REM sleep.

Question 74

Jet lag occurs because travelers take frequent naps while flying.

Question 75

Jane 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 hours of lost sleep.

Question 76

Adequate sleep lowers a person's metabolic rate.

Question 77

REM sleep restores the body.