Deck 4: Sleep, Your Body, and Your Mind

Question 1

During which stage of sleep does the pituitary gland produce growth hormone to facilitate repair of the body?

A) Stage 1
B) Stage 3
C) Stage 4
D) Stage 5

Answer 1

Stage 4

Question 2

The five stages of sleep are differentiated from each other by

A) varying levels of adrenaline found in the blood.
B) varying patterns of brain activity.
C) whether you are dreaming or not.
D) your core body temperature.

Answer 2

varying patterns of brain activity.

Question 3

Circadian rhythms follow a roughly ________-hour cycle of wakefulness and sleep.

A) 24
B) 12
C) 6
D) 36

Answer 3

24

Question 4

The hypothalamus and pineal gland are both contained within which structure of the brain?

A) The pons
B) The diencephalon
C) The cerebrum
D) The brain stem

Question 5

REM sleep is prompted by which structure, which is housed in the brain stem?

A) The hippocampus
B) The hypothalamus
C) The pons
D) The pineal gland

Question 6

Delta waves, which indicate deeper sleep, are evident in which of the following stage(s) of sleep?

A) Stage five
B) Stage two
C) Stages three and four
D) Stages two and five

Question 7

To determine sleep needs, researchers sometimes conduct a survey study, comparing the hours of sleep reported by patients to

A) the median age of the patient population.
B) correlating factors such as poor health, depression, and death.
C) mitigating factors such as stress and medications.
D) occupational and activity requirements of patients.

Question 8

The five basic stages of sleep are further classified into two distinct orders characterized by

A) body temperature.
B) breathing rates.
C) rapid vs. non-rapid eye movement.
D) the ability of the sleeper to quickly respond to stimulus.

Question 9

In which of the five stages of sleep does one typically spend the most time each night?

A) Stage 1
B) Stage 2
C) Stage 4
D) Stage 5

Question 10

Dreaming occurs during which of the following stages of sleep?

A) Stage two
B) Stage three
C) Stage four
D) Stage five

Question 11

Adults suffering from lack of scheduled sleep may experience

A) hyperactivity and increased productivity.
B) erratic sleep patterns and insomnia.
C) increased performance and insomnia.
D) decreased productivity and increased energy levels.

Question 12

The brain's pineal gland produces the hormone ________, which helps control your sleepiness and wakefulness cycles.

A) adrenaline
B) melatonin
C) insulin
D) estrogen

Question 13

Which of the following statements about sleep is correct?

A) Sleep is a state of "global shutdown."
B) Sleep is prompted by darkness.
C) Sleep is a physiologically prompted state of reduced consciousness.
D) Sleep is prompted by silence and other reductions in stimulation from the environment.

Question 14

Common in students, ________ is an accumulated amount of sleep-loss prompted by short sleep cycles.

A) sleep surplus
B) sleep deprivation
C) sleep debt
D) long sleep

Question 15

Which of the following is not one of the three areas of the brain involved in generating and maintaining sleep?

A) The cerebrum
B) The pituitary gland
C) The diencephalon
D) The brain stem

Question 16

Sleep experts agree that the optimal range of sleep per night for most adults is

A) seven to eight hours.
B) five to seven hours.
C) six to ten hours.
D) no less than five hours; there is not an upper limit.

Question 17

Changing time zones can impact your circadian rhythms by

A) altering how early your brain produces melatonin.
B) slowing the production of estrogen.
C) stimulating your brain to be more interested in your surroundings.
D) helping stimulate longer cycles of REM sleep.

Question 18

The two structures of your brain that regulate wakefulness and sleep are

A) the brain stem and the hypothalamus.
B) the cerebrum and the brain stem.
C) the hippocampus and the hypothalamus.
D) the hypothalamus and the pineal gland.

Question 19

A device that monitors the electrical activity of different regions of the brain using electrodes placed on the scalp is called a(n)

A) electrocardiograph (EKG).
B) PKE meter.
C) ultrasound transponder.
D) electroencephalograph (EEG).

Question 20

Remaining active during sleep, the brain's ________ is the thinking area and outermost "bark" of the cerebrum.

A) hypothalamus
B) pons
C) pineal gland
D) cerebral cortex

Question 21

The two most significant influences on establishing sleep patterns are

A) biological and genetic.
B) behavioral and environmental.
C) gender and ethnicity.
D) environmental and gender.

Question 22

Research indicates that in the hour prior to bedtime, effective activities for promoting sleep include

A) reading on your Kindle or iPhone.
B) exercising.
C) muscle relaxation on mindful breathing.
D) watching television.

Question 23

The U.S. Centers for Disease Control (CDC) in Atlanta links short sleep to an increased risk for

A) type 1 diabetes.
B) liver disease.
C) potential obesity.
D) increased academic performance.

Question 24

For two to four hours after eating, you should

A) recline.
B) remain upright.
C) exercise moderately.
D) establish a routine.

Question 25

In a national poll, approximately ________ of American adults admitted to having fallen asleep behind the wheel of a vehicle at least once in the past year.

A) one-half
B) one-third
C) one-fourth
D) one-sixth.

Question 26

Which of the following ethnicities reported the lowest incidence of sleep problems in the United States according to a study by the National Sleep Foundation?

A) African Americans
B) Asian Americans
C) Hispanic Americans
D) Caucasian Americans

Question 27

Americans of college age (19 to 29) typically

A) get more sleep than the average American adult.
B) get less sleep than the average American adult.
C) get an equitable amount of sleep compared to the average American adult.
D) get less sleep than the average American young adult (ages 14-18).

Question 28

The text cites which of the following suggestions regarding what to have for a snack before bedtime because it provides amino acids, carbohydrates, and minerals that are thought to create a relaxing combination?

A) A few plain crackers and hot tea
B) A banana and glass of milk
C) Chicken or vegetable bullion and a small piece of cheese
D) Any raw vegetables and a glass of water

Question 29

A national poll conducted in 2013 found that ________ of American adults experience short sleep every night of the week.

A) 23 percent
B) 30 percent
C) 45 percent
D) 50 percent

Question 30

The stimulus most commonly linked to sleep difficulties is

A) nicotine.
B) caffeine.
C) capsaicin.
D) alcohol.

Question 31

Persistent heartburn (GERD) can be a cause for sleep interruption when

A) you lie down soon after eating.
B) you remain upright for several hours after eating.
C) you exercise vigorously after eating and before bedtime.
D) your diet contains dairy products.

Question 32

Pre-sleep use of electronic technology affects sleep by

A) more quickly relaxing the muscular system.
B) speeding entry into REM sleep.
C) relaxing the mind and diverting attention from the concerns of the day.
D) augmenting circadian rhythms via light-emitting screens.

Question 33

Studies suggest that the amount of caffeine in about ________ of coffee per day yields low health risk.

A) one cup
B) eight cups
C) two cups
D) four cups

Question 34

Adequate REM sleep allows for more effective

A) short term information usage.
B) diminished problem solving capacity.
C) athletic performance.
D) memory consolidation.

Question 35

Some researchers suggest the link between short sleep and impaired learning is brain-related, specifically because of problems with the

A) hypothalamus.
B) pons.
C) prefrontal cortex.
D) pituitary gland.

Question 36

Cited studies in the text show that a moderate increase in sleep duration

A) periodic spikes in brain activity.
B) increased task-based performance.
C) decreased mood.
D) slower reaction time.

Question 37

David is frequently catching colds, needs a few cups of coffee to get through his day, and commonly makes simple mistakes at work. He is having distributing signs of

A) narcolepsy.
B) potential sleep deprivation.
C) early onset Alzheimers.
D) an immune disorder.

Question 38

Excessive sleeping is technically termed

A) hypersomnia.
B) hyposomnia.
C) metasomnia.
D) ultrasomnia.

Question 39

Spicy foods are believed to inhibit sleep primarily because of

A) strong disruption to the body's pH level.
B) gastric reflux.
C) the rise in body temperature the spices induce.
D) endorphins created in the brain.

Question 40

During weeknights, studies show that one in every ________ American adults experiences very short sleep, defined as less than 6 hours.

A) ten
B) five
C) eight
D) two

Question 41

As many as ________ percent of all Americans snore at least occasionally.

A) ten
B) ninety
C) sixty-five
D) fifty

Question 42

Both variations of nocturnal eating disorder could be related to

A) history of obsessive compulsive disorder.
B) history of clinical obesity.
C) family history of narcolepsy.
D) gender.

Question 43

Primary insomnia is most often tied to

A) stress.
B) substance abuse.
C) GERD.
D) genetic factors.

Question 44

The American Academy of Sleep Medicine identifies ________ major categories of sleep disorders.

A) 81
B) 43
C) 27
D) 6

Question 45

The most severe cases of sleep apnea may require

A) use of an at-home sleep monitor.
B) the patient to sleep in a sitting position.
C) use of a device delivering continuous positive airway pressure (CPAP).
D) surgery to remove obstructive tissue or to reset the lower jaw.

Question 46

Sleep apnea patients are advised to sleep

A) on their sides.
B) on their backs.
C) on their stomachs.
D) sitting up slightly.

Question 47

Grinding your teeth and sleepwalking are examples of unusual sleep events, or

A) Primary insomnia.
B) Obstructive sleep apnea.
C) Parasomnia.
D) Narcolepsy.

Question 48

Which of the following conditions is more common, generally tied to behavior such as substance abuse, and often to other medical disorders such as heart disease?

A) Primary insomnia
B) Secondary insomnia
C) Tertiary insomnia
D) Quaternary insomnia

Question 49

Sleep apnea is more commonly found in

A) individuals who do not smoke.
B) individuals who smoke.
C) individuals who are underweight.
D) females who are pregnant.

Question 50

Sleepwalking occurs during stages ________ of non-REM sleep, usually early in the night.

A) one and two
B) one and three
C) three and four
D) three and five

Question 51

Which of the following ethnicities is most likely to sleep with a pet, according to a study by the National Sleep Foundation?

A) African Americans
B) Asian Americans
C) Hispanic Americans
D) Caucasian Americans

Question 52

The disorder in which the brain fails to regulate the sleep-wake cycles in a normal fashion is called

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

Question 53

Sleep and hunger are both fundamental physiological drives regulated by the

A) hypothalamus.
B) cerebral cortex.
C) brain stem.
D) pituitary gland.

Question 54

Clinical diagnosis of sleep apnea may include

A) video/audio evidence of snoring.
B) an ultrasound of the lungs.
C) keeping a sleep journal.
D) examination for structural abnormalities in the mouth and throat.

Question 55

Which of the following is not an individual behavior affecting sleep?

A) Stimulant medication use
B) Smoking
C) Sensory disturbances
D) Alcohol use

Question 56

REM behavior disorder results physiologically from the brain's ________ failing to inhibit muscle movement during REM sleep.

A) pons
B) hypothalamus
C) cerebral cortex
D) pineal gland

Question 57

Sleep bruxism refers to a disorder in which the patient

A) unconsciously makes his or her way to the kitchen and eats for several minutes.
B) clenches or grinds his or her teeth.
C) cannot control the cycle of sleep versus waking.
D) goes long periods of time without taking a breath.

Question 58

Loud snoring is a characteristic of

A) obstructive sleep apnea.
B) central sleep apnea.
C) secondary insomnia.
D) primary insomnia.

Question 59

Which of the following ethnicities reported the getting the lowest amount of sleep each night according to a study by the National Sleep Foundation?

A) African Americans
B) Asian Americans
C) Hispanic Americans
D) Caucasian Americans

Question 60

Sleep apnea is primarily characterized by

A) jerking of the legs and arms during sleep.
B) an inability to stay asleep longer than an hour or so.
C) pauses in breathing while one sleeps.
D) sensory disturbances in the sleep environment.

Question 61

If you've gone to bed but cannot fall asleep in ________, get up and do something relaxing until you feel sleepy again and can head back to bed.

A) an hour
B) twenty minutes
C) two hours
D) ninety minutes

Question 62

The most popular over-the-counter sleep drugs are

A) antihistamines.
B) antidepressants.
C) benzodiazepines.
D) taurine and ginseng.

Question 63

According to your textbook, if sleep problems persist beyond ________, you should consult a medical professional.

A) five days
B) two weeks
C) one month
D) three months

Question 64

Which of the following supplements does the text suggest may be helpful for easing the symptoms of jetlag?

A) Valerian
B) Chamomile
C) Melatonin
D) Ginsing

Question 65

To improve sleep hygiene, if you cannot cut out caffeine completely, the text suggests drinking caffeinated drinks no later than

A) breakfast.
B) lunchtime.
C) dinnertime, or approximately six p.m.
D) nine p.m.

Question 66

A clinical sleep study ordered by a physician will measure

A) if blocked airflow is a problem during sleep.
B) if movement of the limbs during sleep is keeping the patient from soundly sleeping.
C) the amount of active brain waves, eye movements, heart rate, and snoring are disrupting healthy sleep patterns.
D) All of the answers are correct.

Question 67

Insomnia is characterized by

A) difficulty falling or staying asleep.
B) a pattern of waking too early.
C) poor-quality sleep over a lengthy period of time.
D) All of the answers are possible forms of insomnia.

Question 68

The behaviors and environmental factors that together influence the quantity and quality of your sleep are collectively called sleep

A) hygiene.
B) initiation.
C) maintenance.
D) profile.

Question 69

Sleep has been shown to improve the most if one confronts the stressors in one's life ________ the day.

A) as early as possible during
B) halfway through
C) towards the end of
D) avoids stressors until absolutely necessary.

Question 70

The American Academy of Sleep Medicine recommends that you avoid sleeping pills if possible, and suggests that physicians prescribe them for no more than

A) six months.
B) three weeks.
C) one week.
D) two months.

Question 71

Usage of sleep medications such as Valium and Ambien

A) can improve long term memory.
B) are safe for those with a history of depression.
C) can be habit forming.
D) have been approved safe at higher dosages.

Question 72

To encourage optimal sleep patterns, your textbook suggests avoiding alcohol for a least ________ hours before bedtime.

A) two
B) one
C) six
D) four

Question 73

The newer classification of sleeping medications (e.g. Ambien) are commonly referred to as

A) opiates.
B) barbiturates.
C) benzodiazepines.
D) "z-drugs."

Question 74

For optimal sleep, the text recommends

A) two hours of exposure to natural sunlight per day.
B) four hours of exposure to natural sunlight per day.
C) six hours of exposure to natural sunlight per day.
D) There is no set amount; however, the more exposure to natural light during the day, the better one should sleep.

Question 75

Which of the following forms of physical activity was shown to have the greatest impact on sleep patterns?

A) High intensity activity within an hour of bedtime
B) Yoga and meditation early in the morning
C) Running after dinner
D) All forms of light to vigorous activity during the day

Question 76

Although there is no clear clinical etiology, restless leg syndrome seems to be triggered by

A) lack of regular exercise.
B) dehydration.
C) potassium deficiency.
D) alcohol and tobacco use.

Question 77

Studies consistently demonstrate that study subjects fall asleep faster

A) when there is ambient noise in the background.
B) when the bed is warm and there are several layers of blankets.
C) when the sleep environment is lightly lit.
D) when the sleep environment is dark and quiet.

Question 78

The actual task of falling asleep is called sleep

A) hygiene.
B) initiation.
C) maintenance.
D) profile.

Question 79

Studies show that when you're well-rested, you manage stress more effectively and solve problems with greater ease. This is an indication of

A) intelligence.
B) higher academic performance.
C) longer periods of REM sleep.
D) healthy sleep hygiene.

Question 80

The mechanics of falling asleep and remaining asleep for the optimum amount of time is called sleep

A) hygiene.
B) initiation.
C) maintenance.
D) profile.