Sleep and Rest: Importance, Effects of Deprivation, and Tips for Better Sleep

Question 1

What is the primary function of melatonin?

Accepted Answer

Initiating sleep

Answer

Promoting wakefulness

Answer

Regulating body temperature

Answer

Improving memory formation

Question 2

What type of brainwave pattern is associated with deep sleep?

Accepted Answer

Delta waves

Answer

Alpha waves

Answer

Beta waves

Answer

Theta waves

Question 3

What is the primary purpose of maintaining a sleep diary?

Accepted Answer

Recording sleep patterns

Answer

Diagnosing sleep disorders

Answer

Improving sleep hygiene

Answer

Monitoring the effects of medication

Question 4

Which advanced sleep hygiene technique focuses on changing negative thoughts and behaviors that disrupt sleep?

Accepted Answer

Cognitive-behavioral therapy (CBT)

Answer

Sleep restriction therapy

Answer

Light therapy

Question 5

Which of the following factors can potentially interfere with sleep?

Accepted Answer

Consuming caffeine close to bedtime

Answer

Engaging in regular physical activity

Answer

Maintaining a consistent sleep schedule

Answer

Establishing a dark and quiet sleep environment

Question 6

The hormone primarily associated with promoting sleep is:

Accepted Answer

Melatonin

Answer

Serotonin

Answer

Adrenaline

Answer

Cortisol

Question 7

The gradual adjustment to a new sleep schedule is referred to as:

Accepted Answer

Sleep phase shifting

Answer

Sleep cycling

Answer

Sleep hygiene

Answer

Sleep deprivation

Question 8

Which of the following is a poor sleep hygiene practice?

Accepted Answer

Using electronic devices before sleep

Answer

Adhering to a regular sleep schedule

Answer

Establishing a relaxing bedtime routine

Answer

Incorporating regular exercise into the routine

Question 9

The optimal temperature for a comfortable night's sleep is:

Accepted Answer

Between 19-22 degrees Celsius

Answer

Below 15 degrees Celsius

Answer

Between 16-18 degrees Celsius

Answer

Above 25 degrees Celsius

Question 10

How do sleep disorders and chronic health conditions influence each other?

Accepted Answer

Sleep disorders can lead to chronic health conditions like obesity, heart disease, and diabetes, and vice versa.

Answer

Chronic health conditions are the only cause of sleep disorders.

Answer

Sleep disorders only affect mental health, not physical health.

Question 11

How does cognitive behavioral therapy (CBT) help manage insomnia? What are its long-term benefits?

Accepted Answer

CBT teaches healthy sleep habits that can be maintained over time, reducing the need for medication.

Answer

CBT is a quick fix for insomnia, providing immediate symptom relief.

Answer

CBT is suitable for all cases of insomnia, regardless of the underlying cause.

Answer

CBT is always more effective than medication in treating insomnia.

Question 12

How does sleep deprivation affect the functioning of the endocrine system, leading to hormonal imbalances?

Accepted Answer

Sleep deprivation increases the production of cortisol and adrenaline, potentially leading to stress and anxiety.

Accepted Answer

Sleep deprivation decreases the production of growth hormone, which can hinder tissue repair and muscle growth.

Accepted Answer

Sleep deprivation impairs the production of melatonin, disrupting the body's natural sleep-wake cycle.

Answer

Sleep deprivation enhances the production of insulin, leading to improved glucose metabolism.

Question 13

How many hours of sleep are suggested for adults between the ages of 18 and 64?

Accepted Answer

7-9 hours

Answer

5-7 hours

Answer

9-11 hours

Answer

11-13 hours

Question 14

Which hormone is primarily responsible for regulating the body's sleep-wake cycle?

Accepted Answer

Melatonin

Answer

Dopamine

Answer

Estrogen

Answer

Serotonin

Question 15

What is the name for the sleep stage characterized by vivid dreams and rapid eye movements?

Accepted Answer

REM sleep

Answer

NREM sleep

Answer

Light sleep

Answer

Transitional sleep

Question 16

Which of the following factors do NOT contribute to sleep disturbances?

Accepted Answer

Regular physical activity

Answer

Stress

Answer

Anxiety

Answer

Caffeine intake before bed

Question 17

What is the term for a sleep disorder characterized by ongoing difficulty falling or staying asleep?

Accepted Answer

Insomnia

Answer

Sleep apnea

Answer

Narcolepsy

Answer

Restless leg syndrome

Question 18

Which of the following is NOT a practical tip for improving sleep hygiene?

Accepted Answer

Consuming caffeine before bed

Answer

Establishing a relaxing bedtime routine

Answer

Getting sunlight during the day

Answer

Avoiding screen time an hour before bed

Question 19

What is the primary function of the sympathetic nervous system during sleep?

Accepted Answer

Promote relaxation and lower body temperature

Answer

Increase heart rate and blood pressure

Answer

Regulate digestion and metabolism

Answer

Control breathing and reflexes

Question 20

Which of the following is a cognitive consequence commonly associated with sleep disorders?

Accepted Answer

Impaired memory

Accepted Answer

Reduced attention span

Accepted Answer

Difficulty concentrating

Answer

Improved decision-making

Question 21

Which of these is NOT a common cause of sleep deprivation?

Accepted Answer

Engaging in regular exercise

Answer

Consuming caffeine

Answer

Experiencing stress

Question 22

Which of these is NOT a common symptom of sleep deprivation?

Accepted Answer

Improved focus

Answer

Fatigue

Answer

Irritability

Answer

Slowed reflexes

Question 23

Which of the following is NOT a commonly reported consequence of sleep deprivation?

Accepted Answer

Improved memory

Answer

Mood swings

Answer

Reduced concentration

Answer

Increased risk of accidents

Question 24

Which of the following is a key element of good sleep hygiene?

Accepted Answer

Maintaining a regular sleep-wake cycle

Answer

Consuming caffeine before bed

Answer

Using electronic devices in bed

Answer

Exposing oneself to bright light before sleep

Question 25

Which hormone is primarily responsible for regulating sleep-wake cycles?

Accepted Answer

Melatonin

Answer

Serotonin

Answer

Dopamine

Answer

Adrenaline

Question 26

Which sleep disorder is characterized by a sudden and irresistible desire to fall asleep during the day?

Accepted Answer

Narcolepsy

Answer

Insomnia

Answer

Sleep apnea

Answer

Restless leg syndrome

Question 27

What is the main purpose of REM sleep?

Accepted Answer

To consolidate memories

Answer

To repair and restore body functions

Answer

To promote growth and development

Answer

To regulate body temperature

Question 28

Which of the following lifestyle factors can contribute to difficulty falling or staying asleep (insomnia)?

Accepted Answer

Excessive alcohol consumption

Answer

Regular exercise

Answer

A balanced diet

Answer

Sufficient natural light exposure

Question 29

What is the technical term for the initial period of time between falling asleep and entering the first stage of sleep?

Accepted Answer

Sleep latency

Answer

REM latency

Answer

Stage N1 sleep

Answer

Transition period

Question 30

How does sleep deprivation impact our ability to focus, remember, and solve problems?

Accepted Answer

Impairs attention, memory, and problem-solving abilities

Answer

Enhances cognitive function

Answer

Improves memory consolidation

Question 31

What is the recommended number of hours of sleep per night for most teenagers?

Accepted Answer

9-11 hours

Answer

6-8 hours

Answer

12-14 hours

Answer

15-17 hours

Question 32

What is the name of the sleep disorder characterized by difficulty falling or staying asleep?

Accepted Answer

Insomnia

Answer

Sleep apnoea

Answer

Narcolepsy

Answer

Restless legs syndrome

Question 33

What is the distinct stage of sleep characterized by rapid eye movements and vivid dreams?

Accepted Answer

REM sleep

Answer

Stage 1

Answer

Stage 2

Answer

Stage 3

Question 34

Which of the following is NOT a typical symptom of sleep deprivation?

Accepted Answer

Increased alertness and improved cognitive performance

Answer

Persistent fatigue and daytime sleepiness

Answer

Irritability and difficulty concentrating

Answer

Mood disturbances and emotional dysregulation

Question 35

What is the title of the healthcare professional who specializes in diagnosing and treating sleep disorders?

Accepted Answer

Somnologist

Answer

Neurologist

Answer

Cardiologist

Answer

Psychiatrist

Question 36

For teenagers, the recommended sleep duration is approximately:

Accepted Answer

9-11 hours

Answer

6-8 hours

Answer

12-14 hours

Answer

15-17 hours

Question 37

Melatonin's role in sleep is to:

Accepted Answer

Regulate the body's circadian rhythm

Answer

Promote wakefulness

Answer

Inhibit sleep

Answer

Has no relation to sleep

Question 38

Consuming caffeine or alcohol before bed is considered:

Accepted Answer

A detrimental sleep hygiene practice

Answer

A good sleep hygiene practice

Answer

Neutral for sleep

Answer

Recommended for better sleep

Question 39

Which sleep disorder involves vivid dreams that are often frightening and occur during REM sleep?

Accepted Answer

Night terrors

Answer

Narcolepsy

Answer

Nocturnal enuresis

Answer

Sleep apnea

Question 40

The laboratory test used to diagnose sleep disorders is called:

Accepted Answer

Polysomnography

Answer

Electroencephalography

Answer

Magnetic resonance imaging

Answer

Electromyography

Question 41

The hormone that promotes alertness is:

Accepted Answer

Cortisol

Answer

Melatonin

Answer

Serotonin

Answer

Adrenaline

Question 42

Which neurotransmitter is primarily responsible for promoting sleep?

Accepted Answer

GABA

Answer

Dopamine

Answer

Serotonin

Answer

Glutamate

Question 43

Which of the following is a well-established consequence of inadequate sleep?

Accepted Answer

Increased risk of accidents and injuries

Answer

Heightened problem-solving abilities

Answer

Enhanced creativity

Answer

Improved memory consolidation

Question 44

The recommended duration of sleep for most teenagers falls within which range?

Accepted Answer

8-10 hours per night

Answer

6-8 hours per night

Answer

10-12 hours per night

Answer

It varies significantly among individuals

Question 45

Which practice is generally considered unfavorable for promoting restful sleep?

Accepted Answer

Using electronic screens in the hour before bed

Answer

Going to bed at approximately the same time each night

Answer

Ensuring the sleeping environment is dark, quiet, and cool

Answer

Creating a relaxing bedtime routine

Question 46

Which hormone, known to facilitate the repair of bodily tissues, is primarily produced during sleep?

Accepted Answer

Growth hormone

Answer

Adrenaline

Answer

Cortisol

Answer

Melatonin

Question 47

Which type of sleep is characterized by rapid eye movements and is commonly associated with dreaming?

Accepted Answer

REM sleep

Answer

Deep sleep

Answer

Slow-wave sleep

Answer

Non-REM sleep

Question 48

Insomnia is a condition primarily characterized by:

Accepted Answer

Ongoing difficulty falling or staying asleep

Answer

Sleepwalking episodes

Answer

Recurring nightmares

Answer

Excessive daytime sleepiness

Question 49

Which of the following is a potential long-term consequence of untreated chronic sleep deprivation?

Accepted Answer

Increased risk of cardiovascular disease and stroke

Answer

Enhanced cognitive performance

Answer

Improved mood and energy levels

Answer

Reduced susceptibility to illnesses

Question 50

Melatonin's principal role in regulating sleep is to:

Accepted Answer

Induce drowsiness by regulating the body's circadian rhythm

Answer

Promote the release of other sleep-inducing hormones

Answer

Raise body temperature to signal the need for rest

Answer

Block the brain's response to daylight

Question 51

Which of the following is NOT known to influence sleep quality?

Accepted Answer

None of the above (Caffeine intake, physical activity, stress levels, etc.)

Answer

Physical activity

Answer

Caffeine intake

Answer

Stress levels

Question 52

What are some of the main purposes of sleep?

Accepted Answer

Repairing body tissues, consolidating memories, regulating hormone levels

Answer

Providing escape from reality

Answer

Storing energy for the next day

Answer

Filtering out unimportant information