Are You A Sleep Guru?

1. Fill In The Blank: Two groups are given a flu shot. One group slept normally in the days before their vaccination, the other group had 4 hours of sleep every night for 4 days. In the week following their vaccinations, their flu antibody levels were tested. Scientists found that the sleep deprived group had _____ then half the number of antibodies as the well-rested group.

The sleep-deprived group had less than half the number of antibodies as the well-rested group. This suggests that lack of sleep can negatively impact the immune system's response to the flu vaccine, resulting in lower antibody levels.

Explanation

The sleep-deprived group had less than half the number of antibodies as the well-rested group. This suggests that lack of sleep can negatively impact the immune system's response to the flu vaccine, resulting in lower antibody levels.

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2. Fill In The Blank: You experience dreaming during the _____ sleep stage.

You have dreams during REM sleep. During NREM sleep, your brain enters into a "mantra" state with no dreams and large, synchronized brain waves.

Explanation

You have dreams during REM sleep. During NREM sleep, your brain enters into a "mantra" state with no dreams and large, synchronized brain waves.

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3. True or False: The link between a lack of sleep and cancer is so strong that the World Health Organization called sleep-affecting shift work a probable carcinogen.

True

False

The World Health Organization has indeed classified sleep-affecting shift work as a probable carcinogen due to the strong link between a lack of sleep and cancer. This classification suggests that there is significant evidence supporting the connection between inadequate sleep and an increased risk of developing cancer.

Explanation

The World Health Organization has indeed classified sleep-affecting shift work as a probable carcinogen due to the strong link between a lack of sleep and cancer. This classification suggests that there is significant evidence supporting the connection between inadequate sleep and an increased risk of developing cancer.

4. True or False: If you cannot sleep, medication like Ambien is an effective long-term treatment.

True

False

Sedation is not sleep and it does not give you the same cognitive benefits natural sleep does. Besides the negative side effects and tolerance build up, the unfortunate reality is that medication does not solve the problem of insomnia so when you stop taking it your insomnia remains the same or has gotten worse.

Explanation

Sedation is not sleep and it does not give you the same cognitive benefits natural sleep does. Besides the negative side effects and tolerance build up, the unfortunate reality is that medication does not solve the problem of insomnia so when you stop taking it your insomnia remains the same or has gotten worse.

5. True or False: If you smell a scent while you are learning something and then smell that same scent again during NREM sleep, you will notice significant improvement in retention when you go to retrieve those memories later.

True

False

NREM SWS consolidates fact based memory and aids in fact retention and retrieval later. Scent is strongly tied to memory so if you associate a specific scent with something you want to remember, and consolidate this information with NREM sleep, that memory can be quickly recalled when you encounter that scent again.

Explanation

NREM SWS consolidates fact based memory and aids in fact retention and retrieval later. Scent is strongly tied to memory so if you associate a specific scent with something you want to remember, and consolidate this information with NREM sleep, that memory can be quickly recalled when you encounter that scent again.

6. True or False: Melatonin supplements are not regulated by the FDA.

True

False

Melatonin is not regulated by the FDA so a bottle can contain between 40% less melatonin and up to 400% more melatonin than what is advertised on the label. This is also problematic because melatonin supplements already exceed the necessary dose, which is between .3mg and 1mg.

Explanation

Melatonin is not regulated by the FDA so a bottle can contain between 40% less melatonin and up to 400% more melatonin than what is advertised on the label. This is also problematic because melatonin supplements already exceed the necessary dose, which is between .3mg and 1mg.

7. What hormone is released into your bloodstream that alerts your body that it is time to get ready to sleep?

Cortisol

Keratin

Melatonin

Testosterone

Melatonin is the hormone released into the bloodstream that signals the body to prepare for sleep. It is produced by the pineal gland in the brain and helps regulate the sleep-wake cycle. Melatonin levels increase in the evening and remain elevated throughout the night, promoting relaxation and drowsiness. This hormone is influenced by the amount of light exposure, with levels rising in darkness and decreasing in response to light.

Explanation

Melatonin is the hormone released into the bloodstream that signals the body to prepare for sleep. It is produced by the pineal gland in the brain and helps regulate the sleep-wake cycle. Melatonin levels increase in the evening and remain elevated throughout the night, promoting relaxation and drowsiness. This hormone is influenced by the amount of light exposure, with levels rising in darkness and decreasing in response to light.

8. True or False: After years of consciously trying to scientifically organize the elements, Dmitri Mendeleev finally came up with the Periodic Table of the Elements in a dream.

True

False

Dmitri Mendeleev did come up with the Periodic Table of the Elements in a dream. After years of studying and organizing the elements, he had a dream where he saw the elements arranged in a table according to their atomic weight. When he woke up, he immediately began working on creating the periodic table based on the arrangement he saw in his dream. This dream played a crucial role in his discovery and development of the periodic table.

Explanation

Dmitri Mendeleev did come up with the Periodic Table of the Elements in a dream. After years of studying and organizing the elements, he had a dream where he saw the elements arranged in a table according to their atomic weight. When he woke up, he immediately began working on creating the periodic table based on the arrangement he saw in his dream. This dream played a crucial role in his discovery and development of the periodic table.

9. True or False: All living organisms need sleep, including bacteria.

True

False

While not every organism sleeps in the same way, all living things require sleep in some capacity.

Explanation

While not every organism sleeps in the same way, all living things require sleep in some capacity.

10. If you are sleep deprived, how many full nights of sleep will it take to repay your "sleep debt" and to get your brain back to previous performance levels?

Just one night

One week

You cannot really repay sleep debt

12 Hours

A build up of sleep debt can have long term effects on your brains ability to function or react properly. While a good night of sleep can mask the short term symptoms of sleep debt, these long term issues persist.

Explanation

A build up of sleep debt can have long term effects on your brains ability to function or react properly. While a good night of sleep can mask the short term symptoms of sleep debt, these long term issues persist.

11. How does your body stop you from acting out your dreams?

Your brain makes your body feel really heavy.

Your brain temporarily paralyzes your body.

You act them out but only with your hands.

Your brain wakes you up if you're going to act them out.

Your brain temporarily paralyzes you by inhibiting nerve connections to your skeletal body muscles.

Explanation

Your brain temporarily paralyzes you by inhibiting nerve connections to your skeletal body muscles.

12. How long is an average sleep cycle?

24 hours

90 Minutes

8 Hours

1 Week

NREM Slow Wave Sleep occurs during the first part of the cycle, REM sleep occurs during the later part of the cycle.

Explanation

NREM Slow Wave Sleep occurs during the first part of the cycle, REM sleep occurs during the later part of the cycle.

13. Cortisol levels spike in insomniacs before bed when a normal sleeper's cortisol levels would usually drop off. What is the Cortisol hormone associated with?

Hunger

Emotional Regulation

Thermal Regulation

Fight or Flight Response

Cortisol triggers your fight or flight response, which contributes to the stress and anxiety many insomniacs report having when trying to fall asleep.

Explanation

Cortisol triggers your fight or flight response, which contributes to the stress and anxiety many insomniacs report having when trying to fall asleep.

14. Parasomnias are disruptive sleep disorders that include things like sleep walking, sleep talking, teeth grinding, sleep texting and restless leg syndrome. These and other parasomnias can be triggered by what? Check all that apply.

Depression

Stress

Medication

Alcohol

Fevers

Sleep Deprivation

Parasomnias also include negative or violent behaviors that can be dangerous for the sleeper and others, like REM behavior disorder (RBD). People who experience RBD act out their dreams because of a dysfunctional sleep paralysis mechanism in their brain stem. Their actions are usually violent and can harm themselves or their bed partner. While there is no cure for parasomnias, in cases like RBD anti-depressants can effectively suppress REM sleep and help reduce RBD incidents.

Explanation

Parasomnias also include negative or violent behaviors that can be dangerous for the sleeper and others, like REM behavior disorder (RBD). People who experience RBD act out their dreams because of a dysfunctional sleep paralysis mechanism in their brain stem. Their actions are usually violent and can harm themselves or their bed partner. While there is no cure for parasomnias, in cases like RBD anti-depressants can effectively suppress REM sleep and help reduce RBD incidents.

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15. Cognitive Behavioral Therapy for Insomnia (CBT-I) is personalized sleep therapy established with a therapist. What do you think the long term improvement is like for insomniacs who complete CBT-I?

If there are any improvements in sleep efficiency they are mild

20% improvement in sleep efficiency for as long as they were in treatment, but not after treatment

20% improvement in sleep efficiency, sustained for up to 10 years after treatment

10% improvement in sleep efficiency, sustained for up to 6 months after treatment

Insomniacs who complete CBT-I can expect a long-term improvement of 20% in sleep efficiency, which is sustained for up to 10 years after treatment. This means that their ability to fall asleep and stay asleep improves by 20%, and this improvement lasts for a significant period of time even after the completion of therapy. This suggests that CBT-I has a lasting positive impact on the sleep quality of individuals with insomnia.

Explanation

Insomniacs who complete CBT-I can expect a long-term improvement of 20% in sleep efficiency, which is sustained for up to 10 years after treatment. This means that their ability to fall asleep and stay asleep improves by 20%, and this improvement lasts for a significant period of time even after the completion of therapy. This suggests that CBT-I has a lasting positive impact on the sleep quality of individuals with insomnia.

16. What are some of the side effects of sleep deprivation? Select all that apply.

Paranoia

Emotional Instability

Low Body Temperature

Hallucinations

Sleep deprivation can lead to various side effects including paranoia, emotional instability, low body temperature, and hallucinations. Paranoia refers to the feeling of extreme distrust and suspicion towards others. Emotional instability refers to unpredictable and intense mood swings. Sleep deprivation can also cause a decrease in body temperature, leading to low body temperature. Hallucinations are another potential side effect, where a person may experience sensory perceptions that are not actually present.

Explanation

Sleep deprivation can lead to various side effects including paranoia, emotional instability, low body temperature, and hallucinations. Paranoia refers to the feeling of extreme distrust and suspicion towards others. Emotional instability refers to unpredictable and intense mood swings. Sleep deprivation can also cause a decrease in body temperature, leading to low body temperature. Hallucinations are another potential side effect, where a person may experience sensory perceptions that are not actually present.

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17. Select the different stages of sleep

Rapid Eye Movement (REM)

Dead Asleep

Non Rapid Eye Movement (NREM)

Dosing (Half Sleep)

NREM sleep is broken up into 4 stages. The deepest sleep occurs during Stage 3 NREM and Stage 4 NREM and is called Slow Wave Sleep (SWS).

Explanation

NREM sleep is broken up into 4 stages. The deepest sleep occurs during Stage 3 NREM and Stage 4 NREM and is called Slow Wave Sleep (SWS).

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18. Fill In The Blank With Numbers: People need between _____ and _____ hours of sleep a night to stay healthy and function at their best.

Contrary to popular belief, 6 hours of sleep a night is considered sleep deprivation. Obviously, 5 hours of sleep or less a night will quickly build up sleep debt.

Explanation

Contrary to popular belief, 6 hours of sleep a night is considered sleep deprivation. Obviously, 5 hours of sleep or less a night will quickly build up sleep debt.

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19. Medical Resident Interns regularly work 30-hour shifts. Residents and patients alike suffer consequences of this sleep deprivation. Select which statistic below does not describe some of these consequences.

Residents make 460% more diagnostic errors in the ICU

1 in 20 residents will kill a patient due to fatigue related errors

A 170% increase in risk of a major surgical error due to fatigue

Residents are 10% more likely to leave surgical instruments in patients after surgery

The given answer states that residents are 10% more likely to leave surgical instruments in patients after surgery. However, this statistic does not describe the consequences of sleep deprivation. It is unrelated to the topic of fatigue and its impact on residents and patients. The other options all describe consequences that can occur due to sleep deprivation, such as increased diagnostic errors, patient deaths, and surgical errors.

Explanation

The given answer states that residents are 10% more likely to leave surgical instruments in patients after surgery. However, this statistic does not describe the consequences of sleep deprivation. It is unrelated to the topic of fatigue and its impact on residents and patients. The other options all describe consequences that can occur due to sleep deprivation, such as increased diagnostic errors, patient deaths, and surgical errors.

20. Adenosine is the chemical that builds up "sleep pressure" in your brain. The more adenosine builds up the sleepier you feel. How does caffeine interact with adenosine? Mark all that apply.

Blocks adenosine receptors in your brain.

Clears out all adenosine.

Temporarily mutes adenosine.

Creates more adenosine.

Caffeine simply mutes the adenosine, and when the caffeine is metabolized you experience the full force of the muted adenosine plus any additional adenosine you have since built up. This is the cause of the often described "caffeine crash".

Explanation

Caffeine simply mutes the adenosine, and when the caffeine is metabolized you experience the full force of the muted adenosine plus any additional adenosine you have since built up. This is the cause of the often described "caffeine crash".

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21. True or False: Melatonin is an effective sleep aid.

True

False

Melatonin is used as a timer to alert your body that it is night and to start getting ready to sleep. It does not initiate or generate sleep.

Explanation

Melatonin is used as a timer to alert your body that it is night and to start getting ready to sleep. It does not initiate or generate sleep.

22. What parts of the brain are activated during REM sleep? Check all that apply.

Amygdala (Emotions)

Lateral Prefrontal Cortex (Logical Reasoning)

Visual Cortex

Hippocampus (Memory)

The logical reasoning center in your brain is deactivated during REM sleep, but we can still access the areas that control things like emotion and memory. This helps explain the bizarre dreams people sometimes experience.

Explanation

The logical reasoning center in your brain is deactivated during REM sleep, but we can still access the areas that control things like emotion and memory. This helps explain the bizarre dreams people sometimes experience.

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23. "Natural Killer Cells" are your bodies' natural defense against cancer cells. After just one night of 4 hours of sleep, what is the percentage drop in your Natural Killer Cells count?

10% more

20% less

70% less

5% less

After just one night of 4 hours of sleep, there is a significant decrease in the count of Natural Killer Cells by 70%. This suggests that lack of sleep has a detrimental effect on the body's natural defense against cancer cells. It highlights the importance of getting sufficient sleep for maintaining a healthy immune system and preventing the proliferation of cancer cells.

Explanation

After just one night of 4 hours of sleep, there is a significant decrease in the count of Natural Killer Cells by 70%. This suggests that lack of sleep has a detrimental effect on the body's natural defense against cancer cells. It highlights the importance of getting sufficient sleep for maintaining a healthy immune system and preventing the proliferation of cancer cells.

24. The opening notes to this classic song came to this legendary guitarist while he was dreaming.

Jimmy Page - Stairway to Heaven

Keith Richards - Satisfaction

Angus Young - Back in Black

James Hetfield - Enter Sandman

Keith Richards knew the power of sleep when it came to boosting creativity. He sometimes slept with a guitar and a recorder next to his bed. One morning he woke up to find his dreaming consciousness had recorded the opening notes to the hit song Satisfaction.

Explanation

Keith Richards knew the power of sleep when it came to boosting creativity. He sometimes slept with a guitar and a recorder next to his bed. One morning he woke up to find his dreaming consciousness had recorded the opening notes to the hit song Satisfaction.

25. What percentage of the population suffers from chronic insomnia?

About 25%

About 10%

About 2%

About 50%

10% of the population equals about 30 million Americans.

Explanation

10% of the population equals about 30 million Americans.