Sleep Quiz: Can You Promote Better Rest?

1. Obstructive sleep apnea is characterized by repeated pauses in breathing due to which factor?

Airway collapse

Central nervous system failure

Reduced lung capacity

Diaphragmatic weakness

2. Which intervention is most effective for managing jet lag and promoting better rest & sleep adjustment?

Immediate exposure to home-time light

Strategic light exposure and melatonin timing

Sleeping immediately upon arrival

Caffeine use throughout the day

3. Shift work sleep disorder is primarily caused by misalignment between which two systems?

Autonomic and somatic nervous systems

Circadian rhythm and work schedule

Sleep-wake cycle and hormone production

Core body temperature and metabolic rate

4. Which age group typically requires the most sleep per 24-hour period?

Adolescents (13–18 years)

Young adults (18–25 years)

Infants and young children (0–5 years)

Older adults (65+ years)

5. REM rebound occurs when a person experiences increased REM sleep following what condition?

Extended wakefulness

REM sleep deprivation

Non-REM sleep increase

Circadian misalignment

6. Cognitive behavioral therapy for insomnia (CBT-I) focuses on which primary intervention?

Medication adjustment

Sleep restriction and stimulus control

Dietary changes

Exercise scheduling

7. Which medication class is most commonly prescribed for insomnia management?

Benzodiazepines

Selective serotonin reuptake inhibitors

Sedative-hypnotics

Antihistamines

8. The ideal bedroom temperature for optimal sleep is approximately which range?

68–72°F (20–22°C)

72–76°F (22–24°C)

76–80°F (24–27°C)

80–84°F (27–29°C)

9. Sleep hygiene recommendations typically include avoiding screens for how long before bedtime?

15 minutes

30 minutes

60 minutes

2 hours

10. Which environmental factor most significantly disrupts circadian rhythm?

Room temperature

Light exposure

Noise level

Humidity

11. Which stage of sleep is characterized by rapid eye movements and vivid dreams?

Non-REM stage 1

Non-REM stage 2

Non-REM stage 3

REM sleep

12. Which sleep disorder involves sudden, uncontrollable episodes of daytime sleep?

Sleep apnea

Insomnia

Narcolepsy

Restless leg syndrome

13. Caffeine blocks receptors for which neurotransmitter to promote alertness?

Serotonin

Adenosine

Dopamine

Norepinephrine

14. Which neurotransmitter is primarily responsible for promoting wakefulness?

GABA

Serotonin

Histamine

Acetylcholine

15. Sleep deprivation is associated with impaired which of the following?

Immune function and glucose metabolism

Bone density only

Hair growth

Skin elasticity only

16. Which of the following is a primary function of slow-wave sleep?

Memory consolidation and emotional processing

Physical restoration and tissue repair

Temperature regulation

Cardiovascular stabilization

17. A normal sleep cycle lasts approximately how many minutes?

30–45 minutes

60–90 minutes

120–150 minutes

180–210 minutes

18. Melatonin production increases in response to which stimulus?

Bright light exposure

Darkness

Physical exercise

High ambient temperature

19. The suprachiasmatic nucleus (SCN) regulates which biological process?

Blood glucose levels

Circadian rhythm

Heart rate variability

Muscle tone

20. Deep sleep, also known as slow-wave sleep, primarily occurs during which non-REM stage?

Stage 1

Stage 2

Stage 3

Between stages 1 and 2