Question 1

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 the regular sleep schedule and prevent further disruption of the circadian rhythm. Napping for more than an hour during the day can interfere with nighttime sleep and lead to further sleep deprivation. Sleeping late the next morning or going to bed early the following night may disrupt the regular sleep schedule and make it harder to fall asleep at the usual bedtime.

Question 2

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 insomnia?
A)sleep restriction
B)relaxation
C)stimulus control
D)paradoxical intention

Accepted Answer

Using a bedroom only for sleeping (and not engaging in other activities such as studying or paying bills) is a strategy known as stimulus control, which is designed to strengthen the association between the bedroom and sleep. This can help improve sleep efficiency and reduce the risk of insomnia.

Question 3

Relaxation,a positive mood,and sleepiness occur 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

Starchy foods increase the amount of tryptophan, which is a precursor to serotonin. Serotonin is a neurotransmitter that is associated with relaxation, a positive mood, and sleepiness. Therefore, the best choice is D, serotonin.

Question 4

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 5

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 6

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 is a precursor to serotonin, which is involved in regulating sleep. Eating foods high in tryptophan such as cookies, pretzels or dry cereal can increase the amount of tryptophan reaching the brain and therefore increase serotonin levels. This in turn can help induce sleep.

Question 7

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 that is found in foods such as cookies, bread, pasta, oatmeal, and dry cereal. Tryptophan is a precursor to serotonin, which is a neurotransmitter that helps regulate sleep. Eating foods high in tryptophan before bedtime can increase the production of serotonin, promoting relaxation and sleepiness.

Question 8

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

The technique described in the passage, where a specific response (sleeping) is linked to a specific stimulus (going to bed at a specific time), is known as stimulus control. This technique is effective in establishing a regular sleep schedule and overall body rhythm. Sleep restriction involves limiting the amount of time spent in bed, the relaxation response involves using relaxation techniques to reduce stress and promote sleep, and the paradoxical intention involves purposely trying to stay awake in order to reduce anxiety and fear associated with sleeping.

Question 9

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 cognitive-behavioral technique that involves intentionally doing or saying the opposite of what one desires in order to reduce anxiety or tension related to that desire. Insomnia is a common problem that can be treated using paradoxical intention, where the individual intentionally stays awake and tries not to fall asleep, which can help reduce performance anxiety and increase relaxation.

Question 10

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

Mandy has been advised to follow the guidelines of stimulus control therapy which involves establishing a regular sleep schedule, associating the bed with only sleep and avoiding other activities in bed. This therapy has been found to be effective in treating insomnia. The relaxation response, sleep restriction, and paradoxical intention are other therapeutic techniques used for sleep disorders but are not specifically mentioned as the strategy to be employed in Mandy's case.

Question 11

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 described is known as paradoxical intention, in which a person intentionally engages in the opposite behavior of what they want to achieve (in this case, staying awake instead of trying to fall asleep). This can reduce the anxiety associated with trying to fall asleep and allow sleep to happen more naturally. Stimulus control involves creating a sleep-conducive environment and limiting activities in bed, sleep restriction involves limiting the amount of time spent in bed to increase sleep efficiency, and the tryptophan effect refers to the consumption of tryptophan-rich foods to increase the production of the sleep-inducing neurotransmitter serotonin.

Question 12

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 close to bedtime, such as three hours before, can actually hinder sleep because it increases heart rate and adrenaline levels, making it harder to fall asleep.

Question 13

People with insomnia can lower their arousal level before sleep by doing all of the following EXCEPT
A)using progressive muscle relaxation.
B)using 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)engaging in strenuous exercise one to two hours before bedtime.

Accepted Answer

Engaging in strenuous exercise one to two hours before bedtime can actually increase arousal level and make it harder to fall asleep. Therefore, all of the other options (A, B, and C) can be helpful strategies to lower arousal level 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

Writing down worries or concerns and coming up with a plan for the next day can help to alleviate anxiety and promote relaxation, making it easier to fall asleep. Drinking alcohol or exercising right before bed can actually make it harder to fall asleep and negatively impact sleep quality. And while napping or going to bed early the next day may help make up for lost sleep, it doesn't address the root problem of difficulty falling asleep.

Question 15

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 can help avoid the fragmenting of sleep rhythms by consolidating sleep into one longer period rather than several shorter periods. This can improve sleep quality and reduce the number of awakenings throughout the night.

B) Using paradoxical intention involves intentionally trying to stay awake instead of trying to fall asleep, which is not a helpful strategy for avoiding fragmented sleep.
C) Exercising strenuously before bed can actually disrupt sleep rhythms and make it harder to fall asleep.
D) Drinking alcohol before bed can also disrupt sleep rhythms and lead to fragmented sleep.

Question 16

Which of the following is NOT a behavioral remedy to treat insomnia?
A)Avoid stimulants,such as caffeine and cigarettes.
B)Drink a glass of wine an hour before bedtime each night.
C)Use progressive muscle relaxation.
D)Engage in light exercise six hours before bedtime

Accepted Answer

Drinking wine before bedtime is not a recommended behavioral remedy for insomnia as it may disrupt sleep patterns and lead to further complications. Options A, C, and D are all effective behavioral remedies for treating insomnia.

Question 17

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

Tryptophan is an amino acid that helps the body produce serotonin, a neurotransmitter that promotes relaxation and sleepiness. Foods high in tryptophan include turkey, chicken, fish, cheese, eggs, nuts, and seeds. Out of the options given, a baked potato is the best choice as it is one of the few plant-based foods that is a good source of tryptophan.

Question 18

Which of the following would NOT be good advice for treating insomnia?
A)Exercising three to six hours before going to bed is helpful only if the exercise is very light.
B)Eating a starchy snack,such as pretzels or cookies,can help to make you sleepy.
C)Reading a book,watching TV,or playing a video game while in bed will make you drowsy.
D)To help in going to sleep,use the paradoxical intention by trying to keep your eyes open in the dark and stay awake as long as possible.

Accepted Answer

Reading a book, watching TV, or playing video games while in bed can actually stimulate the brain rather than induce drowsiness, making it harder to fall asleep.

Question 19

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 nonprescription sleeping pill.

Accepted Answer

Avoiding getting upset and doing something useful such as reading can help distract the mind and relax the body, making it easier to fall asleep. Engaging in vigorous exercise before bed can actually increase arousal levels and make it harder to fall asleep. Fasting before bed can also disrupt sleep and taking nonprescription sleeping pills should only be done under the guidance of a healthcare professional.

Question 20

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 technique involves deliberately trying to stay awake, which paradoxically reduces anxiety about falling asleep and can eventually lead to falling asleep. This technique is effective for some people with insomnia. Stimulus control involves changing habits related to sleep and bedtime routines, progressive relaxation involves gradually relaxing the muscles in the body, and cataplexy control is a technique used to manage narcolepsy, not insomnia.

Quiz 25: Consciousness: Sleep and Dreams

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

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 insomnia?

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

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?

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?

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

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

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

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

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

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

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

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

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

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

Which of the following is NOT a behavioral remedy to treat insomnia?

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?

Which of the following would NOT be good advice for treating insomnia?

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

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