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Questions and Answers
What is the primary purpose of establishing a consistent sleep schedule?
Which of the following sleep disorders is characterized by excessive daytime sleepiness and sudden sleep attacks?
What is the typical duration of a full sleep cycle?
What is the primary benefit of engaging in regular exercise, but not before bedtime?
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Which of the following sleep disorders is caused by interrupted breathing during sleep?
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What is the primary characteristic of the N3 stage of sleep?
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Study Notes
Sleep Hygiene
- Practices that promote better sleep quality:
- Establish a consistent sleep schedule
- Create a sleep-conducive environment (dark, quiet, cool)
- Avoid stimulating activities before bedtime
- Avoid caffeine, nicotine, and electronics before bedtime
- Get regular exercise, but not before bedtime
- Avoid heavy meals close to bedtime
- Limit naps to 20-30 minutes and avoid napping close to bedtime
- Manage stress through relaxation techniques (meditation, deep breathing)
Sleep Disorders
- Common sleep disorders:
- Insomnia: chronic difficulty falling or staying asleep
- Sleep Apnea: interrupted breathing during sleep
- Narcolepsy: excessive daytime sleepiness and sudden sleep attacks
- Restless Leg Syndrome: uncomfortable sensations in the legs during sleep
- Sleepwalking: performing tasks while asleep
- Sleep disorders can be caused by:
- Genetics
- Lifestyle factors (e.g., substance abuse, irregular sleep schedule)
- Medical conditions (e.g., sleep apnea, restless leg syndrome)
- Medications
- Aging
Sleep Cycles
- A full sleep cycle lasts around 90-120 minutes
- Each cycle consists of:
- N1 (NREM 1): Transition from wakefulness to sleep, characterized by slow eye movements
- N2 (NREM 2): Light sleep, body temperature cools, heart rate slows
- N3 (NREM 3): Deep sleep, slow delta brain waves, difficult to wake
- REM (Rapid Eye Movement): Brain active, dreams occur, muscles paralyzed
- Most people experience 4-6 sleep cycles per night
Circadian Rhythms
- Internal biological processes that regulate our sleep-wake cycle
- Controlled by the suprachiasmatic nucleus (SCN) in the brain
- Influenced by:
- Light exposure
- Melatonin production
- Body temperature
- Hormone secretion
- Circadian rhythms can be affected by:
- Jet lag
- Shift work
- Irregular sleep schedules
- Aging
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Description
Test your knowledge of sleep fundamentals, including practices that promote better sleep quality, common sleep disorders, the stages of sleep cycles, and how circadian rhythms regulate our sleep-wake cycle. Learn about the factors that affect our sleep and how to improve its quality.
