#1: People, on average, need ____ hours of deep sleep per night.
Correct!
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#2: According to Dr. Mark Hyman, the most important thing you can do for your health is to get adequate sleep.
Correct!
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#3: The 5 stages of sleep are also known as:
REM, Dreaming, Theta, Delta, Alpha
Alpha/Theta, Sigma, Theta/Delta, Delta, REM
Alpha/Theta, Theta/Delta, Delta/Sigma, Gamma, Delta
Alpha, Theta, REM, Delta, Gamma
Correct!
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#4: The number of hours spent sleeping per night are more important for overall health than the number of sleep cycles completed per night.
Correct!
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#6: Hormone(s) that influence(s) and is/are influenced by sleep:
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#7: Which hormone does NOT produce a desirable effect during sleep?
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#8: A client insists that sleep deprivation does not affect his/her hunger levels. You respond that studies have actually proven this to be _________.
Correct!
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#9: Your client snores and has sleep apnea. He/she may be suffering from diminished levels of:
Correct!
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#10: This hormone is produced by the pineal gland and promotes deep sleep. It is turned on by low light conditions and is reduced by “blue light” (from computers & TV) and by eating too close to bedtime.
Correct!
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#11: This hormone reduces the time spent awake from 20 to 12 minutes during the first two sleep cycles of the night.
Correct!
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#12: More than half of people over age _____ experience sleep disturbances.
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#13: Shiftwork has no impact on quality sleep and is associated with longer life expectancy.
Correct!
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#14: The diagnostic criteria for insomnia includes:
Correct!
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#15: Restless leg syndrome can be caused by deficiencies in these nutrients:
Vitamin C, B3, D3, Copper
Iron, Folate, Magnesium, B12
Zinc, Iodine, Bromine, Flouride
Selenium, Molybdenum, Manganese, Magnesium
Correct!
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#16: People with parasites tend to be awake at night because the parasites lay eggs and are more active at night.
Correct!
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#17: Which activity does NOT enhance sleep?
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#18: What are some components of a 3-day sleep vacation?
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#19: Which supplement(s) can enhance sleep if taken before bed?
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#20: Melatonin-boosting foods include:
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#21: Tryptophan is the only amino acid that can convert to serotonin and ultimately increase melatonin.
Correct!
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#22: ____ minutes of moderate to vigorous activity per week can improve sleep quality by 65%.
Correct!
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#23: Your client has trouble falling asleep due to racing thoughts and the inability to turn off the mind. You might suggest:
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#24: A client has sleep-wake disorder -- excessive daytime sleepiness, restless nights, and frequent nighttime awakenings. You might suggest this form of vitamin B12:
Correct!
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#25: One method of herbal administration in which studies show improved mood and altered brain waves:
Correct!
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#26: Which of the following is NOT an adaptogen for improved sleep?
Correct!
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#27: A client presents with cataplexy, sudden sleep attacks, and dream-like hallucinations. You suspect:
Correct!
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#28: A client presents with morning headaches, dry mouth, sore throat, daytime sleepiness, and is prone to snoring. You suspect:
Correct!
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#29: There are ______ classifications of sleep disorders identified to date.
Correct!
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#30: Males are more likely than females to have difficulty falling and staying asleep.
Correct!
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#31: A client presents with sensations of itching, tingling or cramping in the legs, and a strong urge to get up and walk around. You suspect:
Correct!
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#32: Intense food cravings and inferior sleep quality can occur when levels of this hormone peak too early in the 24-hour cycle:
Correct!
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#33: A few extra hours of sleep can double production of this hormone:
Correct!
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#34: This fat burning hormone is secreted in response to ghrelin, amino acids, exercise, and deep sleep.
Correct!
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#35: When a client optimizes sleep patterns, insulin resistance can actually improve. This is because the glucose clearance rate is depressed by 40% after _____ days of sleeping less than 4 hours per night.
Correct!
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#36: To maximize growth hormone during sleep, it is important to avoid creating surges in this hormone, which inhibits growth hormone:
Correct!
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#37: If you always wake up at a certain time each morning, you are probably waking at the __________ of a sleep cycle.
Correct!
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#38: REM usually occurs about ______ minutes after falling asleep.
Correct!
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#39: The brain waves produced when people are awake, wakeful, relaxed, or in meditation are called:
Correct!
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#40: During sleep, _______________ memory is formed.
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#41: Inflammation and C-Reactive Protein levels are higher in individuals who average less than ________ hours of sleep pernight.
Correct!
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