Question 1

It has been found that what you eat can affect how easily you go to sleep.For example,eating which of the following types of foods increases the amount of tryptophan that reaches the brain and causes sleepiness?
A) proteins
B) citrus fruit juices
C) starchy foods
D) leafy green vegetables

Accepted Answer

Starchy foods increase the amount of tryptophan that reaches the brain, which in turn can cause sleepiness. This is because the insulin released after eating starchy foods helps tryptophan enter the brain.

Question 2

Relaxation,a positive mood,and sleepiness occurs when we eat starchy foods because these foods increase the amount of tryptophan and,in turn,increase
A) epinephrine.
B) glutamate.
C) acetylcholine.
D) serotonin.

Accepted Answer

Eating starchy foods increases the amount of tryptophan in the body, which then increases the production of serotonin. Serotonin is a neurotransmitter that is responsible for relaxation, a positive mood, and sleepiness. Therefore, the correct answer is D: serotonin.

Question 3

Using your bedroom for sleeping (instead of for studying,paying bills,etc.)is an example of the use of which of the following methods for combating combat insomnia?
A) sleep restriction
B) relaxation
C) stimulus control
D) paradoxical intention

Accepted Answer

Stimulus control involves making the bedroom environment conducive only to sleep and avoiding other activities. This can help condition the mind to associate the bedroom with sleep, making it easier to fall asleep and stay asleep. Using the bedroom solely for sleeping is an example of stimulus control.

Question 4

According to research done on sleep restriction,if one misses an entire night's sleep,it is best to
A) sleep late the next morning.
B) nap during the day for more than an hour.
C) restrict sleep to normal bedtime hours.
D) go to bed early the following night.

Accepted Answer

Restricting sleep to normal bedtime hours helps to maintain a regular sleep schedule and promotes better sleep hygiene. Sleeping late the next morning or napping for more than an hour during the day can disrupt the regular sleep pattern further and make it difficult to fall asleep at the regular bedtime. Going to bed early the following night may lead to oversleeping and disrupt the sleep pattern again. Therefore, it is best to stick to a regular sleep schedule even after missing an entire night's sleep.

Question 5

If your friend is using paradoxical intention to help overcome a problem,most likely he is contending with
A) somnambulism.
B) sleepwalking.
C) inattention problems.
D) insomnia.

Accepted Answer

Paradoxical intention is a technique used in cognitive-behavioral therapy to address insomnia. It involves intentionally trying to stay awake instead of trying to fall asleep, which can reduce anxiety and help break the cycle of sleeplessness.

Question 6

A technique for dealing with insomnia that involves a deliberate attempt to stay awake,which actually leads to producing sleep,is called
A) the paradoxical intention.
B) stimulus control.
C) progressive relaxation.
D) cataplexy control.

Accepted Answer

The paradoxical intention is a cognitive-behavioral technique that involves intentionally trying to stay awake rather than struggling to fall asleep. This technique reduces the anxiety and pressure that comes with trying to sleep, which can lead to a paradoxical effect of actually inducing sleep. Research has shown that paradoxical intention can be an effective treatment for insomnia.

Question 7

Mandy has chronic insomnia.She has been told that it is important to get up and go to sleep at the same time each day,including weekends.She was also told to avoid studying,watching TV,reading,or doing anything but sleeping when she goes to bed.To treat insomnia,Mandy will be using
A) stimulus control.
B) the relaxation response.
C) sleep restriction.
D) the paradoxical intention.

Accepted Answer

The instructions given to Mandy indicate the use of stimulus control technique. This involves setting a consistent sleep routine and only using the bed for sleeping (not for other activities like reading or watching TV) to help associate the bed with sleep and promote better quality sleep.

Question 8

If Jamie has trouble sleeping,he usually gets up and munches on some cookies,pretzels,or dry cereal; and this seems to help him sleep.This sleep-inducing technique
A) precipitates a placebo effect only.
B) increases the amount of tryptophan reaching his brain and increases serotonin levels.
C) is known as the paradoxical intention, since eating should prevent sleep.
D) decreases the norepinephrine and dopamine levels in the brain, resulting in sleep.

Accepted Answer

Tryptophan is an amino acid that plays a crucial role in the production of serotonin, a neurotransmitter that regulates sleep. By consuming foods high in tryptophan, such as cookies, pretzels, or cereal, Jamie increases the amount of tryptophan reaching his brain, which in turn increases serotonin levels and promotes sleep.

Question 9

Exercise can promote sleep in all of the following situations EXCEPT when engaging in
A) strenuous exercise more than six hours before bedtime.
B) strenuous exercise three hours before bedtime.
C) light exercise three hours before bedtime.
D) light exercise six hours before bedtime.

Accepted Answer

Strenuous exercise three hours before bedtime can actually have a negative effect on sleep as it increases heart rate and body temperature, making it harder to fall asleep. However, engaging in light exercise three or six hours before bedtime can promote sleep by reducing stress and increasing relaxation.

Question 10

At a sleep lab,you learn to utilize sleep restriction and stimulus control techniques.You are most likely being treated for
A) insomnia.
B) somnambulism.
C) narcolepsy.
D) REM behavior disorder.

Accepted Answer

Sleep restriction and stimulus control techniques are commonly used to treat insomnia. Sleep restriction involves limiting the time spent in bed to the actual amount of time the person is able to sleep, while stimulus control involves creating a sleep-positive environment and only using the bed for sleep and sexual activity. Both techniques aim to improve sleep quality and reduce insomnia symptoms. Somnambulism, narcolepsy, and REM behavior disorder would require different treatment approaches.

Question 11

Which of the following helps to avoid the fragmenting of sleep rhythms?
A) using sleep restriction
B) using the paradoxical intention
C) exercising strenuously an hour before going to bed
D) drinking a glass of wine before bed

Accepted Answer

Using sleep restriction, also known as sleep compression, involves limiting the amount of time spent in bed to only the time spent asleep. This can help avoid the fragmentation of sleep rhythms by training the body to associate the bed with sleep and reducing the likelihood of waking up throughout the night. The other choices do not directly address the issue of sleep fragmentation.

Question 12

The best advice to give a fellow student who is having problems falling asleep is to
A) avoid getting upset about this temporary insomnia and go in another room and do something useful, such as reading.
B) lower arousal levels by engaging in vigorous exercise before going to bed.
C) fast before going to bed.
D) take a non-prescription sleeping pill.

Accepted Answer

It is not recommended to rely on sleeping pills as a solution for insomnia, as they can have negative side effects and lead to dependence. Engaging in vigorous exercise before bed may actually increase arousal levels and make it harder to fall asleep. Fasting before bed can cause discomfort and disrupt sleep. The best advice is to avoid getting upset and engaging in a relaxing activity such as reading in another room. This can help reduce anxiety and promote sleepiness.

Question 13

People with insomnia can lower their arousal level before sleep by using all of the following EXCEPT
A) progressive muscle relaxation.
B) meditation or blotting out worries with calming images.
C) writing down worries or concerns and planning what to do about them the next day.
D) exercising an hour before bedtime.

Accepted Answer

Exercising an hour before bedtime can actually increase arousal level and make it harder to fall asleep. Therefore, it is not recommended for people with insomnia to exercise close to bedtime. The other options listed, such as progressive muscle relaxation, meditation, and writing down worries, are effective ways for lowering arousal level and promoting relaxation before sleep.

Question 14

The best advice to give a fellow student who has problems falling asleep is to
A) try to make up for lost sleep the next day by napping or going to bed early.
B) have a glass of wine before trying to go to sleep.
C) schedule time in the early evening to write down worries or concerns and what you will do about them the next day.
D) do aerobics or calisthenics right before going to bed so you will be tired.

Accepted Answer

Scheduling time in the evening to write down worries and concerns can help alleviate racing thoughts and anxiety that may be keeping the student awake. This practice can also give them a sense of control and a plan of action for tackling these concerns the following day. The other options are not recommended as they may have negative consequences on sleep quality or overall health.

Question 15

Jacob is trying to go to sleep.So,he tries to keep his eyes open (in the dark)and stay awake as long as possible.This allows sleep to overtake him unexpectedly and lowers performance anxiety.This technique is known as
A) stimulus control.
B) sleep restriction.
C) the paradoxical intention.
D) the tryptophan effect.

Accepted Answer

The technique Jacob is using is called paradoxical intention, which involves intentionally trying to stay awake rather than trying to fall asleep. This technique is commonly used in the treatment of insomnia and can help reduce performance anxiety related to the pressure of falling asleep.

Question 16

Insisting on a regular schedule for sleep helps establish a firm body rhythm.This is best achieved by linking a response,such as sleeping with a specific stimulus,such as going to bed at a specific time,a technique known as
A) sleep restriction.
B) the relaxation response.
C) stimulus control.
D) the paradoxical intention.

Accepted Answer

Stimulus control is the technique of linking a particular stimulus (such as going to bed at a specific time) with a specific response (such as sleeping). This helps to establish a regular sleep schedule, which in turn helps to establish a firm body rhythm. Sleep restriction is a technique used in cognitive behavioral therapy for insomnia that involves limiting the amount of time spent in bed. The relaxation response is a state of deep relaxation that can be achieved through practices such as meditation or deep breathing. Paradoxical intention is a technique used to reduce anxiety or insomnia by intentionally trying to stay awake, rather than trying to fall asleep.

Question 17

Establishing a regular sleep schedule,eliminating caffeine,and treating depression (if present)would most likely be used to combat
A) temporary insomnia.
B) chronic insomnia.
C) narcolepsy.
D) cataplexy.

Accepted Answer

Chronic insomnia often requires a comprehensive approach that addresses lifestyle factors and underlying conditions. Establishing a regular sleep schedule and eliminating caffeine can help regulate the body's sleep-wake cycle, while treating depression addresses a common psychological cause of insomnia. Temporary insomnia might resolve without such extensive measures, and narcolepsy and cataplexy are sleep disorders with different underlying mechanisms that typically require specific treatments beyond lifestyle adjustments.

Question 18

Larry is having trouble going to sleep.Which food would NOT be recommended for him to eat or drink if he wanted to increase his intake of tryptophan?
A) a baked potato
B) pasta
C) orange juice
D) cookies

Accepted Answer

The answer of Larry is having trouble going to sleep.Which...

Question 19

Lindsay is having trouble going to sleep.Which food would be recommended for her to eat or drink if she wanted to increase her intake of tryptophan?
A) a baked potato
B) a hamburger
C) orange juice
D) a glass of red wine

Accepted Answer

A baked potato contains a good amount of tryptophan, which is an amino acid that helps in producing serotonin that can soothe the mind and aid in sleep.

Question 20

Eating cookies,bread,pasta,oatmeal,or dry cereal as a snack before bed can increase sleepiness because it increases the amount of
A) dopamine.
B) norepinephrine.
C) acetylcholine.
D) tryptophan.

Accepted Answer

Tryptophan is an amino acid found in foods such as turkey, milk, and cheese, and it is a precursor to serotonin, a neurotransmitter that helps regulate sleep. Eating foods rich in tryptophan can increase the levels of serotonin and promote sleepiness. Therefore, the best choice(s) are foods that are high in tryptophan, such as oatmeal.

Quiz 5: A: States of Consciousness

It has been found that what you eat can affect how easily you go to sleep.For example,eating which of the following types of foods increases the amount of tryptophan that reaches the brain and causes sleepiness?

Relaxation,a positive mood,and sleepiness occurs when we eat starchy foods because these foods increase the amount of tryptophan and,in turn,increase

Using your bedroom for sleeping (instead of for studying,paying bills,etc.) is an example of the use of which of the following methods for combating combat insomnia?

According to research done on sleep restriction,if one misses an entire night's sleep,it is best to

If your friend is using paradoxical intention to help overcome a problem,most likely he is contending with

A technique for dealing with insomnia that involves a deliberate attempt to stay awake,which actually leads to producing sleep,is called

Mandy has chronic insomnia.She has been told that it is important to get up and go to sleep at the same time each day,including weekends.She was also told to avoid studying,watching TV,reading,or doing anything but sleeping when she goes to bed.To treat insomnia,Mandy will be using

If Jamie has trouble sleeping,he usually gets up and munches on some cookies,pretzels,or dry cereal; and this seems to help him sleep.This sleep-inducing technique

Exercise can promote sleep in all of the following situations EXCEPT when engaging in

At a sleep lab,you learn to utilize sleep restriction and stimulus control techniques.You are most likely being treated for

Which of the following helps to avoid the fragmenting of sleep rhythms?

The best advice to give a fellow student who is having problems falling asleep is to

People with insomnia can lower their arousal level before sleep by using all of the following EXCEPT

The best advice to give a fellow student who has problems falling asleep is to

Jacob is trying to go to sleep.So,he tries to keep his eyes open (in the dark) and stay awake as long as possible.This allows sleep to overtake him unexpectedly and lowers performance anxiety.This technique is known as

Insisting on a regular schedule for sleep helps establish a firm body rhythm.This is best achieved by linking a response,such as sleeping with a specific stimulus,such as going to bed at a specific time,a technique known as

Establishing a regular sleep schedule,eliminating caffeine,and treating depression (if present) would most likely be used to combat

Larry is having trouble going to sleep.Which food would NOT be recommended for him to eat or drink if he wanted to increase his intake of tryptophan?

Lindsay is having trouble going to sleep.Which food would be recommended for her to eat or drink if she wanted to increase her intake of tryptophan?

Eating cookies,bread,pasta,oatmeal,or dry cereal as a snack before bed can increase sleepiness because it increases the amount of