Sleep mechanism
What hormone helps regulate the sleep-wake cycle and signals the body when it’s time to sleep?
Melatonin
Name one cognitive function that improves with sleep
Memory consolidation
Attention and focus
Decision-making
Insight formation
Learning ability
Problem-solving skills
Visual discrimination
Language perception
Motor skill acquisition
True or False: Deficient sleep can cause emotional distress
TRUE!!
Give one example of an extrinsic factor that negatively impacts teen sleep.
early school start times or social media use
What does “sleep hygiene” refer to?
practice of behaviors that promote healthy sleep
What structure in the brain is responsible for controlling circadian rhythms?
suprachiasmatic nucleus (SCN)
What waste-removal process happens in the brain during sleep?
Removal of brain toxins
What is one common symptom of poor sleep
Daytime sleepiness
Increased appetite
Mood sxs
Using your phone late at night is an extrinsic factor that can affect your sleep. True or false
TRUE
Name a behavior that disrupts good sleep hygiene
Using electronics before bed
napping for 2+ hours
Caffeine before bed
etc
Which gland produces melatonin in response to signals from the SCN?
Pineal gland
Name one body system that is regulated long-term by adequate sleep?
Immune, endocrine, and cardiovascular systems
Deficient sleep increases your risk of which common mental health condition
Depression
What population groups are disproportionately affected by poor sleep
Low SES and visible minority
Why is using the bed for non-sleep activities harmful to sleep quality
it confuses the brain’s association of the bed with sleep
What sleep stage is characterized by rapid eye movement, vivid dreams, and temporary muscle paralysis?
REM sleep! Rapid eye movement
Name two types of perceptual or motor skills enhanced by sleep.
Visual discrimination and motor skills
Name three long-term diseases associated with chronic sleep deprivation.
Hypertension, obesity, and diabetes?
Name some mediating mechanisms to help improve sleep
Behavioral or social interventions like parental sleep education or limiting caffeine
What is one physical factor in a bedroom that can worsen sleep
uncomfortable bed or noisy/bright room
What neurotransmitter is produced by both the hypothalamus and brainstem to promote sleep?
GABA
How does sleep help the immune system
Strengthening immune function and helping the body fight infections
By what percentage does deficient sleep increase the likelihood of high blood pressure? (+/- 10% error is okay)
66%
What’s the difference between a modifying condition and a mediating mechanism in the context of sleep
What is a modifying condition is a social factor that can’t be changed (like discrimination), while a mediating mechanism can be addressed (like caffeine use or bedtime routines)
Why is it important to keep a consistent sleep schedule—even on weekends?
What is because it helps maintain the body’s internal clock and improves sleep quality?