Research cited in the textbook suggests that one hour of exercise may add _____ hours to ones life.

1) Which of the following statements about sleep is correct?A) Sleep isa state of "global shutdown."B) Sleep is prompted by darkness.C) Sleep is a physiologically prompted state of reduced consciousness.D) Sleep is prompted by silence and other reductions in stimulation from the environment.

2) Which of the following is not one of the three areas of the brain involved in generating and maintaining sleep?A) The cerebrum
B) The pituitary gland C) The diencephalon D) The brain stem

3) Circadian rhythms follow a roughly ________-hour cycle of wakefulness and sleep.A) 24B) 12C) 6D) 36Diff: 1 Page Ref:75Section: 4.1Skill: RememberingLearning Obj.: 4.14) The two structures of your brain that regulate wakefulness and sleep areA) the brain stem and the hypothalamus.B) the cerebrum and the brain stem.C) the hippocampus and the hypothalamus.D) the hypothalamus and the pineal gland.Diff: 2 Page Ref:75Section: 4.1Skill: RememberingLearning Obj.: 4.15) A device that monitors the electrical activity of different regions of the brain using electrodes placed on the scalp is called a(n)A) electrocardiograph (EKG).B) PKE meter.C) ultrasound transponder.D) electroencephalograph (EEG).Diff: 1 Page Ref:76Section: 4.1Skill: RememberingLearning Obj.: 4.16) The five basic stages of sleep are further classified into two distinct orders characterized byA) body temperature.B) breathing rates.C) rapid vs. non-rapid eye movement.D) the ability of the sleeper to quickly respond to stimulus.Diff: 2 Page Ref:76Section: 4.1Skill: Remembering
Learning Obj.: 4.17) Dreaming occurs during which of the following stages of sleep?A) Stage twoB) Stage threeC) Stage fourD) Stage fiveDiff: 1 Page Ref:76Section: 4.1Skill: RememberingLearning Obj.: 4.18) Delta waves, which indicate deeper sleep, are evident in which of the following stage(s) of sleep?A) Stage fiveB) Stage twoC) Stages three and fourD) Stages two and fiveDiff: 2 Page Ref:76Section: 4.1Skill: RememberingLearning Obj.: 4.1
9) During which stage of sleep does the pituitary gland produce growth hormone to facilitate repair of the body?A) Stage 1B) Stage 3C) Stage 4D) Stage 5Diff: 2 Page Ref:76Section: 4.1Skill: UnderstandingLearning Obj.: 4.110) REM sleep is prompted by which structure, which is housed in the brain stem?A) The hippocampusB) The hypothalamusC) The ponsD) The pineal glandDiff: 2 Page Ref:77Section: 4.1Skill: RememberingLearning Obj.: 4.111) The hypothalamus and pineal gland are both contained within which structure of the brain?A) The ponsB) The diencephalonC) The cerebrumD) The brain stemDiff: 1 Page Ref:75Section: 4.1Skill: RememberingLearning Obj.: 4.112) The brain's pineal gland produces the hormone ________, which helps control your sleepiness and wakefulness cycles.A) adrenalineB) melatoninC) insulinD) estrogenDiff: 2 Page Ref:77Section: 4.1Skill: RememberingLearning Obj.: 4.1
13) Changing time zones can impact your circadian rhythms byA) altering how early your brain produces melatonin.B) slowing the production of estrogen.C) stimulating your brain to be more interested in your surroundings.D) helping stimulate longer cycles of REM sleep.Diff: 3 Page Ref:74Section: 4.1Skill: AnalyzingLearning Obj.: 4.114) Remaining active during sleep, the brain's ________ is the thinking area and outermost "bark" of the cerebrum.A) hypothalamusB) ponsC) pineal glandD) cerebral cortexDiff: 2 Page Ref:75Section: 4.1Skill: UnderstandingLearning Obj.: 4.115) The five stages of sleep are differentiated from each other byA) varying levels of adrenaline found in the blood.B) varying patterns of brain activity.C) whether you are dreaming or not.D) your core body temperature.Diff: 3 Page Ref:76Section: 4.1Skill: AnalyzingLearning Obj.: 4.116) In whichof the five stages of sleep does one typically spend the most time each night?A) Stage 1B) Stage 2C) Stage 4D) Stage 5Diff: 1 Page Ref:77Section: 4.1Skill: UnderstandingLearning Obj.: 4.1
17) Sleep experts agree that the optimal range ofsleep per night for most adults isA) seven to eight hours.B) five to seven hours.C) six to ten hours.D) no less than five hours; there is not an upper limit.Diff: 1 Page Ref:77Section: 4.1Skill: RememberingLearning Obj.: 4.118) Common in students, ________ is an accumulated amount of sleep-loss prompted by short sleep cycles.A) sleep surplusB) sleep deprivationC) sleep debtD) long sleepDiff: 1 Page Ref:77Section: 4.2Skill: RememberingLearning Obj.: 4.219) Adults suffering from lack of scheduled sleep may experienceA) hyperactivity and increased productivity.B) erratic sleep patterns and insomnia.C) increased performance and insomnia.D) decreased productivity and increased energy levels.Diff: 3 Page Ref:78Section: 4.2Skill: AnalyzingLearning Obj.: 4.220) To determine sleep needs, researchers sometimes conduct a survey study, comparing the hours of sleep reported by patients toA) the median age of the patient population.B) correlating factors such as poor health, depression, and death.C) mitigating factors such as stress and medications.D) occupational and activity requirements of patients.Diff: 2 Page Ref:78Section: 4.2Skill: RememberingLearning Obj.: 4.2
21) Cited studies in the text show that a moderate increase in sleep durationA) periodic spikes in brain activity.B) increased task-based performance.C) decreased mood.D) slower reaction time.Diff: 2 Page Ref:78Section: 4.2Skill: ApplyingLearning Obj.: 4.222) A national poll conducted in 2013 found that ________ of American adults experience short sleep every night of the week.A) 23 percentB) 30 percentC) 45 percentD) 50 percentDiff: 1 Page Ref:79Section: 4.2Skill: RememberingLearning Obj.: 4.223) During weeknights, studies show that one in every ________ American adults experiences very short sleep, defined as less than 6 hours.A) tenB) fiveC) eightD) twoDiff: 1 Page Ref:79Section: 4.2Skill: RememberingLearning Obj.: 4.224) Americans of college age (19 to 29) typicallyA) get more sleep than the average American adult.B) get less sleep than the average American adult.C) get an equitable amount of sleep compared to the average American adult.D) get less sleep than the average American young adult (ages 14-18).Diff: 1 Page Ref:79Section: 4.2Skill: UnderstandingLearning Obj.: 4.2
25) David is frequently catching colds, needs a few cups of coffee to get through his day, and commonly makes simple mistakes at work. He is having distributing signs ofA) narcolepsy.B) potential sleep deprivation.C) early onset Alzheimers.D) an immune disorder.Diff: 4 Page Ref:80Section: 4.2Skill: AnalyzingLearning Obj.: 4.226) The U.S. Centers for Disease Control(CDC) in Atlanta links short sleep to an increased risk forA) type 1 diabetes.B) liver disease.C) potential obesity.D) increased academic performance.Diff: 2 Page Ref:79Section: 4.3Skill: EvaluatingLearning Obj.: 4.227) Excessive sleeping is technically termedA) hypersomnia.B) hyposomnia.C) metasomnia.D) ultrasomnia.Diff: 2 Page Ref:79Section: 4.3Skill: RememberingLearning Obj.: 4.228) Some researchers suggest the link between short sleep and impaired learning is brain-related, specifically because of problems with theA) hypothalamus.B) pons.C) prefrontal cortex.D) pituitary gland.Diff: 2 Page Ref:80Section: 4.3Skill: AnalyzingLearning Obj.: 4.229) Adequate REM sleep allows for more effectiveA) short term information usage.B) diminished problem solving capacity.C) athletic performance.
D) memory consolidation.Diff: 3 Page Ref:81Section: 4.3Skill: ApplyingLearning Obj.: 4.230) In a national poll, approximately ________ of American adults admitted to having fallen asleep behind the wheel of a vehicle at least once in the past year.A) one-halfB) one-thirdC) one-fourthD) one-sixth.Diff: 1 Page Ref:81Section: 4.3Skill: RememberingLearning Obj.: 4.231) The two most significant influences on establishing sleep patterns areA) biological and genetic.B) behavioral and environmental.C) gender and ethnicity.D) environmental and gender.Diff: 2 Page Ref:81Section: 4.4Skill: RememberingLearning Obj.: 4.332)Pre-sleep use of electronic technology affects sleep byA) more quickly relaxing the muscular system.B) speeding entry into REM sleep.C) relaxing the mind and diverting attention from the concerns of the day.D) augmenting circadian rhythms via light-emitting screens.Diff: 2 Page Ref:81Section: 4.4Skill: AnalyzingLearning Obj.: 4.3
33) Research indicates that in the hour prior to bedtime, effective activities for promoting sleep includeA) reading on your Kindle or iPhone.B) exercising.C)muscle relaxation on mindful breathing.D) watching television.Diff: 3 Page Ref:88Section: 4.4Skill: ApplyingLearning Obj.: 4.3/4.634) For two to four hours after eating, you shouldA) recline.B) remain upright.C) exercise moderately.D) establish a routine.Diff: 1 Page Ref:81Section: 4.4Skill: ApplyingLearning Obj.: 4.335) The text cites which of the following suggestions regarding what to have for a snack before bedtime because it provides amino acids, carbohydrates, and minerals that are thought to create a relaxing combination?A) A few plain crackers and hot teaB) A banana and glass of milkC) Chicken or vegetable bullion and a small piece of cheeseD) Any raw vegetables and a glass of waterAnswer: BDiff: 2 Page Ref:82Section: 4.4Skill: UnderstandingLearning Obj.: 4.336) Persistent heartburn (GERD) can be a cause for sleep interruption whenA) you lie down soon after eating.B) you remain upright for several hours after eating.C) you exercise vigorously after eating and before bedtime.D) your diet contains dairy products.Diff: 2 Page Ref:82Section: 4.4Skill: RememberingLearning Obj.: 4.337) Spicy foods are believed to inhibit sleep primarily because ofA) strong disruption to the body's pH level.B) gastric reflux.C) the rise in body temperature the spices induce.
D) endorphins created in the brain.Diff: 2 Page Ref:82Section: 4.4Skill: RememberingLearning Obj.: 4.338) Studies suggest that the amount of caffeine in about ________ of coffee per day yields low health risk.A) one cupB) eight cupsC) two cupsD) four cupsDiff: 1 Page Ref:82Section: 4.4Skill: UnderstandingLearning Obj.: 4.339) The stimulus most commonly linked to sleep difficulties isA) nicotine.B) caffeine.C) capsaicin.D) alcohol.Diff: 3 Page Ref:82Section: 4.4Skill: AnalyzingLearning Obj.: 4.340) Which of the following ethnicities reported the lowest incidence of sleep problems in the United States according to a study by the National Sleep Foundation?A) African AmericansB) Asian AmericansC) Hispanic AmericansD) Caucasian AmericansDiff: 1 Page Ref:82Section: 4.3Skill: RememberingLearning Obj.: 4.3
41) Which of the following ethnicities reported the getting the lowest amount of sleep each night according to a study by the National Sleep Foundation?A) African AmericansB) Asian AmericansC) Hispanic AmericansD) Caucasian AmericansDiff: 1 Page Ref:82Section: 4.3Skill: RememberingLearning Obj.: 4.342) Which of the following ethnicities is most likely to sleep with a pet, according to a study by the National Sleep Foundation?A) African AmericansB) Asian AmericansC) Hispanic AmericansD) Caucasian AmericansDiff: 1 Page Ref:82Section: 4.3Skill: RememberingLearning Obj.: 4.343) Which of the following is notan individual behavior affecting sleep?A) Stimulant medication useB) SmokingC) Sensory disturbancesD) Alcohol useDiff: 2 Page Ref:82Section: 4.4Skill: UnderstandingLearning Obj.: 4.344) The American Academy of Sleep Medicine identifies ________ major categories of sleep disorders.A) 81B) 43C) 27D) 6Diff: 1 Page Ref:83Section: 4.5Skill: RememberingLearning Obj.: 4.445) Which of the following conditions is more common, generally tied to behavior such as substance abuse, and often to other medical disorders such as heart disease?A) Primary insomniaB) Secondary insomnia
C) Tertiary insomniaD) Quaternary insomniaDiff: 2 Page Ref:83Section: 4.5Skill: RememberingLearning Obj.: 4.446) Primary insomnia is most often tied toA) stress.B) substance abuse.C) GERD.D) genetic factors.Diff: 2 Page Ref:83Section: 4.5Skill: UnderstandingLearning Obj.: 4.447) As many as ________ percent of all Americans snore at least occasionally.A) tenB) ninetyC) sixty-fiveD) fiftyDiff: 1 Page Ref:83Section: 4.5Skill: RememberingLearning Obj.: 4.448) Sleep apnea is primarily characterized byA) jerking of the legs andarms during sleep.B) an inability to stay asleep longer than an hour or so.C) pauses in breathing while one sleeps.D) sensory disturbances in the sleep environment.Diff: 2 Page Ref:84Section: 4.5Skill: RememberingLearning Obj.: 4.4
49) Sleep apnea is more commonly found inA) individuals who do not smoke.B) individuals who smoke.C) individuals who are underweight.D) females who are pregnant.Diff: 1 Page Ref:84Section: 4.5Skill: RememberingLearning Obj.: 4.450) Loud snoring is a characteristic ofA) obstructive sleep apnea.B) central sleep apnea.C) secondary insomnia.D) primary insomnia.Diff: 1 Page Ref:84Section: 4.5Skill: RememberingLearning Obj.: 4.551) Clinical diagnosis of sleep apnea may includeA) video/audio evidence of snoring.B) an ultrasound of the lungs.C) keeping a sleep journal.D) examination for structural abnormalities in the mouth and throat.Diff: 2 Page Ref:84Section: 4.5Skill: EvaluatingLearning Obj.: 4.552) Sleep apneapatients are advised to sleepA) on their sides.B) on their backs.C) on their stomachs.D) sitting up slightly.Diff: 1 Page Ref:84Section: 4.5Skill: ApplyingLearning Obj.: 4.5
53) The most severe cases of sleep apnea may requireA) use of an at-home sleep monitor.B) the patient to sleep in a sitting position.C) use of a device delivering continuous positive airway pressure (CPAP).D) surgery to remove obstructive tissue or to reset the lower jaw.Diff: 3 Page Ref:84Section: 4.5Skill: ApplyingLearning Obj.: 4.554) The disorder in which the brain fails to regulate the sleep-wake cycles in a normal fashion is calledA) central sleep apnea.B) obstructive sleep apnea.C) parasomnia.D) narcolepsy.Diff: 1 Page Ref:85Section: 4.5Skill: UnderstandingLearning Obj.: 4.455) Grinding your teeth and sleepwalking are examples of unusual sleep events, orA) Primary insomnia.B) Obstructive sleep apnea.C) Parasomnia.D) Narcolepsy.Diff: 1 Page Ref:85Section: 4.5Skill: RememberingLearning Obj.: 4.456) Sleepwalking occurs during stages ________ of non-REM sleep, usually early in the night.A) one and twoB) one and threeC) three and fourD) three and fiveDiff: 1 Page Ref:85Section: 4.5Skill: RememberingLearning Obj.: 4.4
57) Sleep bruxism refers to a disorder in which the patientA) unconsciously makes his or her way to the kitchen and eats for several minutes.B) clenches or grinds his or her teeth.C) cannot control the cycle of sleep versus waking.D) goes long periods of time without taking a breath.Diff: 2 Page Ref:85Section: 4.5Skill: AnalyzingLearning Obj.: 4.458) Sleep and hunger are both fundamental physiological drives regulated by theA) hypothalamus.B) cerebral cortex.C) brain stem.D) pituitary gland.Diff: 2 Page Ref:85Section: 4.5Skill: RememberingLearning Obj.: 4.459) Both variations of nocturnal eating disorder could be related toA) history of obsessive compulsive disorder.B) history of clinical obesity.C) family history of narcolepsy.D) gender.Diff: 3 Page Ref:85Section: 4.5Skill: AnalyzingLearning Obj.: 4.460) REM behavior disorder results physiologically from the brain's ________ failing to inhibit muscle movement during REM sleep.A) ponsB) hypothalamusC) cerebral cortexD) pineal glandDiff: 2 Page Ref:85Section: 4.5Skill: RememberingLearning Obj.: 4.4
61) Although there is no clear clinical etiology, restless leg syndrome seems to be triggered byA) lack of regular exercise.B) dehydration.C) potassium deficiency.D) alcohol and tobacco use.Diff: 2 Page Ref:86Section: 4.5Skill: UnderstandingLearning Obj.: 4.462) According to your textbook, if sleep problems persist beyond ________, you should consult a medical professional.A) five daysB) two weeksC) one monthD) three monthsDiff: 1 Page Ref:86Section: 4.6Skill: RememberingLearning Obj.: 4.563) A clinical sleep study ordered by a physician will measureA) if blocked airflow is a problem during sleep.B) if movement of the limbs during sleep is keeping the patient from soundly sleeping.C) the amount of active brain waves, eye movements, heart rate, and snoring are disrupting healthy sleep patterns.D) All of the answers are correct.Diff: 2 Page Ref:87Section: 4.6Skill: AnalyzingLearning Obj.: 4.564) The American Academy of Sleep Medicine recommends that you avoid sleeping pills if possible, and suggests that physicians prescribe them for no more thanA) six months.B) three weeks.C) one week.D) two months.Diff: 2 Page Ref:87Section: 4.6Skill: UnderstandingLearning Obj.: 4.565) The newer classification of sleeping medications (e.g. Ambien) are commonly referred to asA) opiates.B) barbiturates.C) benzodiazepines.
D) "z-drugs."Diff: 1 Page Ref:87Section: 4.6Skill: RememberingLearning Obj.: 4.566) Usage of sleep medications such as Valium and AmbienA) can improve long term memory.B) are safe for those with a history of depression.C) can be habit forming.D) have been approved safe at higher dosages.Diff: 3 Page Ref:87Section: 4.6Skill: AnalyzingLearning Obj.: 4.567) Studies consistently demonstrate that study subjects fall asleep fasterA) when there is ambient noise in the background.B) when the bed is warm and there are several layers of blankets.C) when the sleep environment is lightly lit.D) when the sleep environment is dark and quiet.Diff: 2 Page Ref:90Section: 4.6Skill: ApplyingLearning Obj.: 4.668) To improve sleep hygiene, if you cannot cut out caffeine completely, the text suggests drinking caffeinated drinks no later thanA) breakfast.B) lunchtime.C) dinnertime, or approximately six p.m.D) nine p.m.Diff: 1 Page Ref:90Section: 4.6Skill: RememberingLearning Obj.: 4.6
69) For optimal sleep, the text recommendsA) two hours of exposure to natural sunlight per day.B) four hours of exposure to natural sunlight per day.C) six hours of exposure to natural sunlight per day.D) There is no set amount; however, the more exposure to natural light during the day, the better one should sleep.Diff: 1 Page Ref:90Section: 4.6Skill: RememberingLearning Obj.: 4.670) Sleep has been shown to improve the most if oneconfronts the stressors in one's life ________ the day.A) as early as possible duringB) halfway throughC) towards the end ofD) avoids stressors until absolutely necessary.Diff: 2 Page Ref:90Section: 4.6Skill: ApplyingLearning Obj.: 4.671) If you've gone to bed but cannot fall asleep in ________, get up and do something relaxing until you feel sleepy again and can head back to bed.A) an hourB) twenty minutesC) two hoursD) ninety minutesDiff: 3 Page Ref:90Section: 4.6Skill: ApplyingLearning Obj.: 4.672) The most popular over-the-counter sleep drugs areA) antihistamines.B) antidepressants.C) benzodiazepines.D) taurine and ginseng.Diff: 1 Page Ref:88Section: 4.6Skill: RememberingLearning Obj.: 4.673) Which of the following supplements does the text suggest may be helpful for easing the symptoms of jetlag?A) ValerianB) ChamomileC) Melatonin
D) GinsingDiff: 1 Page Ref:88Section: 4.6Skill: RememberingLearning Obj.: 4.674) Which of the following forms of physical activity was shown to have the greatest impact on sleep patterns?A) High intensity activity within an hour of bedtimeB) Yoga and meditation early in the morningC) Running after dinnerD) All forms of light to vigorous activity during the day Diff: 3 Page Ref:90Section: 4.6Skill: ApplyingLearning Obj.: 4.675) Studies show that when you're well-rested, you manage stress more effectively andsolve problems with greater ease. This is an indication ofA) intelligence.B) higher academic performance.C) longer periods of REM sleep.D) healthy sleep hygiene.Diff: 4 Page Ref:90Section: 4.6Skill: AnalyzingLearning Obj.: 4.676) The behaviors and environmental factors that together influence the quantity and quality of your sleep are collectively called sleepA) hygiene.B) initiation.C) maintenance.D) profile.Diff: 1 Page Ref:89Section: 4.6Skill: RememberingLearning Obj.: 4.677) The actual task of falling asleep is called sleepA) hygiene.B) initiation.C) maintenance.D) profile.Diff: 1 Page Ref:89Section: 4.6Skill: Remembering
Learning Obj.: 4.678) The mechanics of falling asleep and remaining asleep for the optimum amount of time is called sleepA) hygiene.B) initiation.C) maintenance.D) profile.Diff: 1 Page Ref:89Section: 4.6Skill: UnderstandingLearning Obj.: 4.679) To encourage optimal sleep patterns, your textbook suggests avoiding alcohol for a least ________ hours before bedtime.A) twoB) oneC) sixD) fourDiff: 3 Page Ref:89Section: 4.6Skill: ApplyingLearning Obj.: 4.680) Insomnia is characterized byA) difficulty falling or staying asleep.B) a pattern of waking too early.C) poor-quality sleep over a lengthy period of time.D) All ofthe answers are possible forms of insomnia.Diff: 2 Page Ref:83Section: 4.5Skill: RememberingLearning Obj.: 4.6
81) What percentage of people with insomnia suffer from primary insomnia?A) 10 percentB) 15 percentC) 20 percentD) 25 percentDiff: 1 Page Ref:83Section: 4.5Skill: RememberingLearning Obj.: 4.482) The regions of the human brain are involved in sleep includeA) the diencephalon.B) the cerebrum, the brain stem and the diencephalon.C) the cerebrum.D) the cerebellum,the cerebrum, and the diencephalon.Diff: 2 Page Ref:75Section: 4.1Skill: RememberingLearning Obj.: 4.183) In efforts to lower sleep deprivation among college students, some campuses are beginning toA) enforce attendance in early morning classes.B) reducing course loads and numbers of exams.C) keeping coffee shops and study facilities open at all hours of the day.D) instituting noise ordinances in dorms.Diff: 3 Page Ref:86Section: 4.6Skill: ApplyingLearning Obj.: 4.6

84) Which of the following medications has been blamed for many instances of users walking, driving, or otherwise performing a wide range of dangerous tasks while under the influence and asleep?A) XanaxB) ValiumC) AmbienD) Ativan

85) What is the "worry control" procedure, which one study showed to be effective in reducing the time it took for students to fall asleep?A) Students identified "buddies" with whom they exchanged their worries, forcing them to verbalize.
B) Students performed their before-bed tasks in a ritual manner to take their minds off their worries.C) Students engaged in self-talk to put their worries into perspective.D) Students wrote down their worries as well as possible solutions.

86) The slow, meditative movement therapy practiced in China for thousands of years is calledA) acupuncture.B) yoga.C) pilates.D) tai chi.

87) Drowsy driving results in the death of approximately ________ Americans each year.A) 500B) 3,000C) 1,500D) 8,000

88) Only ________ of American adults get eight or more hours of sleep per night.A) 5 percentB) 12 percentC) 28 percentD) 42 percent

89) Most people require ________ to recover from the effects of jet lag.A) about 12 hoursB) about a weekC) 2 or 3 daysD) about 10 days

90) Your "body clock" is found in theA) hypothalamus.B) pons.C) pineal gland.D) cerebrum.