Sleep Science and Stages Overview

<p>N2 (A)</p> Signup and view all the answers

<p>Irregular heart rate with rapid fluctuations (A)</p> Signup and view all the answers

<p>15-30 minutes (A)</p> Signup and view all the answers

<p>Cortisol concentrations are lowest at sleep onset (A)</p> Signup and view all the answers

<p>To restore tissues and prepare for the next day (D)</p> Signup and view all the answers

<p>8 hours (B)</p> Signup and view all the answers

<p>Increased mortality (B)</p> Signup and view all the answers

<p>Sleep onset latency (LSO) (D)</p> Signup and view all the answers

<p>Total sleep time divided by time spent in bed (B)</p> Signup and view all the answers

<p>Increases survival (B)</p> Signup and view all the answers

<p>Worsening of symptoms (B)</p> Signup and view all the answers

<p>The tendency to fall asleep at various times during the day (D)</p> Signup and view all the answers

<p>Obesity (B)</p> Signup and view all the answers

<p>Triazolam (B)</p> Signup and view all the answers

<p>Respiratory depression (A)</p> Signup and view all the answers

<p>Temazepam (D)</p> Signup and view all the answers

<p>&lt; 4 hours (B)</p> Signup and view all the answers

<p>Hallucinations (D)</p> Signup and view all the answers

<p>Greater than or equal to 15 minutes (A)</p> Signup and view all the answers

<p>It determines if sleepiness affects driving or work ability. (A)</p> Signup and view all the answers

<p>Financial work stress (D)</p> Signup and view all the answers

<p>Very or excessively sleepy (C)</p> Signup and view all the answers

<p>The severity of insomnia symptoms (A)</p> Signup and view all the answers

<p>Dopamine (C)</p> Signup and view all the answers

<p>Long-term insomnia (B)</p> Signup and view all the answers

<p>Improvement in sleep quality and reduction of daytime impairments (C)</p> Signup and view all the answers

<p>Body temperature (A)</p> Signup and view all the answers

<p>Narcolepsy (C)</p> Signup and view all the answers

<p>Leave the bed and perform a relaxing activity (B)</p> Signup and view all the answers

<p>Drinking large quantities of liquids before bedtime (C)</p> Signup and view all the answers

<p>Three to four times weekly (C)</p> Signup and view all the answers

<p>It leads to sustained improvement even after discontinuation (A)</p> Signup and view all the answers

<p>Engaging in heavy exercise (B)</p> Signup and view all the answers

<p>Worry time (A)</p> Signup and view all the answers

<p>Avoid temperature extremes (C)</p> Signup and view all the answers

<p>Effective only during treatment (A)</p> Signup and view all the answers

<p>Caffeine (C)</p> Signup and view all the answers

<p>Leave the bed and do something else (B)</p> Signup and view all the answers

Stages of sleep without rapid eye movement (N1, N2, N3), comprising approximately 75% of total sleep time.

Rapid Eye Movement sleep, characterized by muscle inactivity (except extraocular muscles), rapid eye movements, and dreaming, comprising about 25% of total sleep.

The first stage of Non-REM sleep, a transition from wakefulness to deeper sleep, lasting roughly 15-30 minutes.

The second stage of Non-REM sleep, characterized by lighter sleep and brain waves (alpha waves).

The deepest stage of Non-REM sleep, associated with a restorative function (e.g., protein synthesis).

During sleep, autonomic activity (heart rate, breathing), neuroendocrine activity (hormones), and body temperature change to support restorative processes.

Sleep quantity and quality change with age; specifically, deep sleep (N3) decreases, and wakefulness increases.

Sleep allows the body to repair tissues and prepare for the next day.

Sleep increases survival by decreasing activity during periods of high risk.

Sleep lowers metabolism for energy conservation.

Time it takes to transition from wakefulness to sleep.

Time from lights out until consistent sleep.

Total time spent asleep during a sleep period.

Time awake after falling asleep.

Ratio of total sleep time to time in bed.

Increased mortality, heart attacks, automobile accidents, obesity, and worsened pain.

Benzodiazepines (BZDs) are older medications for sleep that work on the GABA receptor, while non-BZDs are newer options that work on other targets, like melatonin receptors.

BZDs can cause side effects like CNS depression (drowsiness), tolerance, next-day drowsiness, and rebound insomnia.

Long-term BZD use can lead to tolerance, dependence, and withdrawal symptoms.

Non-BZDs are preferred over BZDs for their fewer side effects and lower risk of dependence.

Ramelteon is a melatonin receptor agonist used for sleep-onset insomnia.

Practices that promote good sleep quality and quantity.

Light emitted from electronic devices like phones and tablets, which can suppress melatonin production and disrupt sleep.

A designated time during the day to address concerns, preventing them from interfering with sleep.

Sleep improvement methods that do not involve medication.

A bedroom setup that minimizes distractions and promotes sleep.

Caffeine can interfere with sleep by blocking adenosine, a sleep-promoting chemical.

Sleep improvement using medication.

A type of medication that promotes sleep by enhancing the effects of GABA, a neurotransmitter involved in relaxation and sleep.

A medication that works by mimicking the effects of melatonin, a hormone that regulates sleep-wake cycles.

A type of therapy that focuses on changing thoughts and behaviors to improve sleep.

A sleep study that records multiple physiological variables using electrodes attached to the scalp, face, eyes, and chin. It also measures airflow, breathing effort, oxygen saturation, leg movements, heart rate, and body position.

A test that measures how quickly a person falls asleep during the day. The test is conducted by giving the person 4-5 opportunities to nap in a dark room for up to 15 minutes.

A test where a person tries to stay awake as long as possible in a dark, quiet room.

Questionnaires used to assess someone's sleep quality or to identify a specific sleep disorder. Some examples include the Pittsburgh Sleep Quality Index (PSQI), Epworth Sleepiness Scale (ESS), Stanford Sleepiness Scale (SSS), and Insomnia Severity Index (ISI).

A sleep disorder characterized by difficulty falling asleep, staying asleep, or waking early, resulting in daytime impairment.

A short period of insomnia that lasts a few days, often caused by a stressful event.

Insomnia lasting up to 4 weeks, often linked to an acute stressor.

Insomnia lasting more than 4 weeks, possibly caused by underlying medical or psychological factors.

Factors that increase the likelihood of developing insomnia. They include situational factors (jet lag, work stress), medical conditions (chronic pain), psychiatric disorders, and substance use.

Insomnia involves imbalances in brain chemicals that regulate sleep and wakefulness. Sleep-promoting substances (GABA, adenosine, melatonin) are reduced, while wake-promoting substances (norepinephrine, acetylcholine, histamine, dopamine, orexin) are elevated.