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Health: The Basics, 12e (Donatelle)
Chapter 3a Focus On: Improving Your Sleep
1) The results from an American College Health Association study indicate that most college
students
A) get enough sleep to feel well-rested at least five days a week.
B) feel tired or sleepy three or more days a week.
C) sleep more hours per night than students of their parents’ generation.
D) sleep an average of only three hours per night.
Skill: Remembering
Section: Sleepless in America
Learning Outcome: 3a.1
2) Which of the following is a major contributor to college students’ lack of sleep?
A) electronic devices
B) failing grades
C) eating spicy food
D) exercising at night
Skill: Understanding
Section: Sleepless in America
Learning Outcome: 3a.1
3) What percentage of the world‘s population lacks adequate sleep?
A) about 25 percent
B) about 35 percent
C) about 45 percent
D) about 55 percent
Skill: Remembering
Section: Sleepless in America
Learning Outcome: 3a.1
4) In which of the following countries do citizens, on average, get the most sleep?
A) Japan
B) Mexico
C) UK
D) USA
Skill: Remembering
Section: Sleepless in America
Learning Outcome: 3a.1
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5) Which of the following groups of Americans is most likely to suffer from sleepiness?
A) those between the ages of 13 and 29
B) those between the ages of 30 and 44
C) those between the ages of 55 and 69
D) those age 70 and older
Skill: Remembering
Section: Sleepless in America
Learning Outcome: 3a.1
6) Using electronic devices before bed may disrupt sleep patterns for all of the following reasons
EXCEPT the
A) blue light they give off.
B) sleep-inducing hormone they suppress.
C) beeping sounds they sometimes produce.
D) increased alertness they can cause.
Skill: Understanding
Section: Sleepless in America
Learning Outcome: 3a.1
7) According to research, immune function is increased in adolescents who
A) get 7 hours of sleep a night.
B) get 8 hours of sleep a night.
C) get 9 hours of sleep a night.
D) get more than 9 hours of sleep a night.
Skill: Remembering
Section: The Importance of Sleep
Learning Outcome: 3a.2
8) When Marlon gets adequate sleep the night before his intramural basketball games, he has
more energy and can run faster and perform better. This can be attributed to
A) cognitive ability being restored during sleep.
B) increased body temperature and caloric expenditure during sleep.
C) increased brain activity during sleep.
D) conservation of body energy during sleep.
Skill: Applying
Section: The Importance of Sleep
Learning Outcome: 3a.2
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9) Adequate sleep may enhance intellectual health in all the following ways EXCEPT by
A) clearing the brain of daily minutia.
B) synthesizing learning.
C) consolidating memories.
D) expending energy.
Skill: Understanding
Section: The Importance of Sleep
Learning Outcome: 3a.2
10) After working on a class project all week and only sleeping about four hours per night,
Courtney is
A) compromising her immunity.
B) improving her productivity.
C) getting an adequate amount of sleep for her body needs.
D) increasing her ability to handle sleep deprivation.
Skill: Applying
Section: The Importance of Sleep
Learning Outcome: 3a.2
11) Sleep-deprived individuals may be at greater risk of overweight and obesity because
A) sleeping less is associated with smoking more.
B) sleeping less is associated with eating more.
C) sleeping less is associated with exercising more.
D) sleeping less is associated with earning more.
Skill: Understanding
Section: The Importance of Sleep
Learning Outcome: 3a.2
12) Two parts of your brain that are critical to regulating circadian rhythm are the hypothalamus
and the
A) pineal body.
B) amygdala.
C) cerebellum.
D) brain stem.
Skill: Understanding
Section: The Processes of Sleep
Learning Outcome: 3a.3
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13) REM sleep is named for which physiological activity that occurs while dreaming?
A) raised and elevated melatonin
B) rapidly energized metabolism
C) rapid eye movements
D) restless energized movements
Skill: Remembering
Section: The Processes of Sleep
Learning Outcome: 3a.3
14) In preparation for his exam, Juan plans to stay up all night studying. According to research,
this strategy will likely result in
A) improved memory in general.
B) reduced cognitive ability.
C) increased short-term memory only.
D) a higher grade on his exam.
Skill: Applying
Section: The Importance of Sleep
Learning Outcome: 3a.2
15) How does sleep deprivation affect drivers?
A) increases hunger
B) impairs motor skills
C) improves response time
D) increases thirst
Skill: Understanding
Section: The Importance of Sleep
Learning Outcome: 3a.2
16) The disruption of which factor results in jet lag?
A) blood pressure
B) natural light
C) circadian rhythm
D) blood glucose level
Skill: Understanding
Section: The Processes of Sleep
Learning Outcome: 3a.3
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17) The hormone released by the pineal gland that causes drowsiness is
A) growth hormone.
B) melatonin.
C) melanin.
D) insulin.
Skill: Remembering
Section: The Processes of Sleep
Learning Outcome: 3a.3
18) Which of the following decreases the effect of melatonin?
A) alcohol
B) tryptophan
C) muscle relaxants
D) caffeine
Skill: Analyzing
Section: Getting a Good Night’s Sleep
Learning Outcome: 3a.4
19) During REM sleep
A) the body moves around a lot.
B) the brain processes and consolidates information.
C) body temperature drops.
D) muscles contract and relax.
Skill: Understanding
Section: The Processes of Sleep
Learning Outcome: 3a.3
20) Students who doze off during a lecture are usually in which stage of sleep?
A) 1
B) 2
C) 3
D) 4
Skill: Applying
Section: The Processes of Sleep
Learning Outcome: 3a.3
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21) During non-REM sleep
A) heart rate increases.
B) digestive processes come to a halt.
C) vivid dreams occur.
D) body temperature and energy use drop.
Skill: Understanding
Section: The Processes of Sleep
Learning Outcome: 3a.3
22) During which stage of sleep does a person disengage from the environment?
A) 1
B) 2
C) 3
D) 4
Skill: Understanding
Section: The Processes of Sleep
Learning Outcome: 3a.3
23) During stage 4, a sleeping person releases which of the following hormones?
A) melatonin
B) melanin
C) insulin
D) growth hormone
Skill: Understanding
Section: The Processes of Sleep
Learning Outcome: 3a.3
24) Non-REM sleep is called slow-wave sleep because
A) there is slow eye movement during this stage.
B) this is the deepest stage of sleep.
C) the brain generates theta and delta waves.
D) it is the stage during which dreams occur.
Skill: Understanding
Section: The Processes of Sleep
Learning Outcome: 3a.3
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25) According to current research, most adults function best with how many hours of sleep per
night?
A) 7-8
B) 4-5
C) 5-6
D) 9-10
Skill: Remembering
Section: The Processes of Sleep
Learning Outcome: 3a.3
26) Due to her job, Jessica sleeps 5 to 6 hours per night on weekends. Which of the following is
the BEST strategy for her to resolve her sleep debt?
A) She can’t make up for her lost sleep.
B) She can sleep 12 hours one night per week and 6 to 7 hours the other nights.
C) She can readjust her circadian rhythm by sleeping 5 to 6 hours every night.
D) She can sleep 9 hours per night Monday through Friday.
Skill: Applying
Section: The Processes of Sleep
Learning Outcome: 3a.3
27) Which of the following factors influences a person’s sleep needs?
A) caffeine intake
B) alcohol intake
C) gender
D) time zone
Skill: Understanding
Section: The Processes of Sleep
Learning Outcome: 3a.3
28) Sean becomes very sleepy by late afternoon most days and thinks he should make time to fit
in a nap. Before including a daily nap in his schedule, he should consider which of the following
to ensure that he actually benefits from it?
A) the time of day and length of the nap
B) his need for caffeine in the afternoon
C) his accumulated sleep debt
D) his body weight and tendency to snore
Skill: Applying
Section: The Processes of Sleep
Learning Outcome: 3a.3
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29) All of the following negatively affect the quality of sleep EXCEPT
A) getting lots of exercise during the day.
B) drinking alcohol at night.
C) drinking caffeine at night.
D) needing to get out of bed to go to the bathroom.
Skill: Understanding
Section: Getting a Good Night’s Sleep
Learning Outcome: 3a.4
30) What role does exposure to sunlight during the day play in improving sleep?
A) It prevents depression.
B) It helps a person absorb vitamins.
C) It helps to regulate the circadian rhythm.
D) It discourages napping during the day.
Skill: Understanding
Section: Getting a Good Night’s Sleep
Learning Outcome: 3a.4
31) Which of the following is TRUE about the effect of exercise on your quality of sleep?
A) Exercising strenuously at some point in the day boosts sleep quality.
B) Exercising in the morning improves sleep more than exercising a few hours before sleep.
C) Exercising a few hours before sleep improves sleep more than exercising in the morning
D) Aerobic exercise improves sleep more than aerobic exercise combined with stretching.
Skill: Applying
Section: Getting a Good Night’s Sleep
Learning Outcome: 3a.4
32) Vijay often tosses and turns, unable to sleep for an hour or more after he goes to bed. Which
of the following will help change this pattern and allow him to fall asleep faster?
A) getting out of bed, exercising vigorously, and taking a warm shower
B) staying in bed and checking the clock every 15 minutes
C) staying in bed and using his laptop to check out his friends’ Facebook updates
D) getting up after 20 minutes and doing something relaxing until he feels sleepy
Skill: Applying
Section: Getting a Good Night‘s Sleep
Learning Outcome: 3a.4
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33) Sleep disorders can be diagnosed through a(n)
A) clinical sleep study.
B) physical exam and blood tests.
C) survey of sleep habits.
D) evaluation of all daily activities.
Skill: Understanding
Section: Sleep Disorders
Learning Outcome: 3a.5
34) The most common sleep disorder is
A) narcolepsy.
B) insomnia.
C) sleep apnea.
D) sleepwalking.
Skill: Remembering
Section: Sleep Disorders
Learning Outcome: 3a.5
35) Maria has difficulty falling asleep quickly. This condition is known as
A) sleep apnea.
B) narcolepsy.
C) restless legs syndrome.
D) insomnia.
Skill: Remembering
Section: Sleep Disorders
Learning Outcome: 3a.5
36) Insomnia is often characterized by
A) chronic joint pain upon lying down.
B) waking up frequently during the night.
C) temporary lapses in breathing while asleep.
D) nightmares.
Skill: Understanding
Section: Sleep Disorders
Learning Outcome: 3a.5