Question

1. gordon missed a few hours of sleep last night, causing his sleep - debt to grow. in the short - term, this can cause ____.

stroke, diabetes and a lower life expectancy
hormonal imbalance, increased stress levels and a weakened immune system
high blood pressure, obesity and obstructive sleep apnea

1. henry is trying to catch up on his sleep debt and he is trying to pay back. which of the following will not be helpful?

sticking to a regular sleep - wake schedule
going to bed 15 minutes earlier
occasionally sleeping in for several hours

1. a chronic lack of sleep can lead to weight gain which increases your risk for developing ____.

insomnia
seasonal affective disorder
obstructive sleep apnea

1. joanne has severe sleep inertia upon waking which lasts for at least an hour. what can she do to reduce its severity?

wake up earlier
use a sleep mask
get adequate sleep

1. shantel often feels sluggish and low on energy a few hours after eating breakfast. what foods should she eat to provide her with long - lasting energy?

unweetened whole grain breakfast cereal with low fat yogurt or milk.
breakfast sausages and hash browns.
none. she should skip breakfast.

1. which of the following statements describes a diurnal circadian rhythm?

your body temperature, alertness and reaction times are lowest between approximately 2:00 - 4:00am
melatonin secretion begins around 9:00pm
your coordination and reaction times are best around 9:00pm

1. in a diurnal circadian rhythm, at approximately what time is your alertness the highest?

7:00 am
2:30 pm
10:00 am

1. jenny is feeling drowsy in the middle of the day even though she slept well last night. which of the following could be causing her fatigue?

waking up gradually
hunger and dehydration
morning exercise

1. lee has been exercising before he goes to bed in an attempt to get more sleep, but hes having more trouble falling asleep than he used to. what advice would you give to lee to help him improve his sleep?

exercise should be avoided in the hours before bed because it increases your circulation, heart rate and boosts your energy.
exercise before bed should only be a low - intensity activity, like weight - training or yoga.
exercise is only helpful for improving sleep if you have obstructive sleep apnea.

Explanation:

1. A lack of sleep can cause hormonal imbalances, increased stress levels and a weakened immune system.
2. Occasionally sleeping in for several hours disrupts the regular sleep - wake cycle and is not helpful for paying back sleep debt.
3. A chronic lack of sleep can lead to weight gain which increases the risk of diabetes.
4. Using a sleep mask can help reduce the severity of sleep inertia by creating a dark environment.
5. Unweetened whole grain breakfast cereal with low - fat yogurt or milk provides long - lasting energy.
6. Body temperature, alertness and reaction times are lowest between approximately 2:00 - 4:00 am which describes a diurnal circadian rhythm.
7. Alertness is highest around 7:00 am in a diurnal circadian rhythm.
8. Hunger and dehydration can cause fatigue even if one has slept well.
9. Exercise should be a low - intensity activity like weight - training or yoga and done earlier in the day to improve sleep.

Answer:

1. Hormonal imbalances, increased stress levels and a weakened immune system
2. Occasionally sleeping in for several hours
3. Diabetes
4. Use a sleep mask
5. Unweetened whole grain breakfast cereal with low - fat yogurt or milk
6. Your body temperature, alertness and reaction times are lowest between approximately 2:00 - 4:00 am
7. 7:00 am
8. Hunger and dehydration
9. Exercise should be a low - intensity activity like weight - training or yoga and done earlier in the day