Wellness Sleep and Recovery Wellness 1 — Questions and Answers
Question 1: How many hours of sleep do the CDC and National Sleep Foundation recommend for adults aged 18–64?
- 7–9 hours per night (Correct answer)
- 5–6 hours per night
- 10–12 hours per night
- 4–5 hours per night
Correct answer: 7–9 hours per night
The CDC and National Sleep Foundation recommend that adults aged 18–64 get 7–9 hours of sleep per night for optimal health.
Question 2: What is 'sleep hygiene'?
- A set of habits and practices that promote consistent, quality sleep (Correct answer)
- The cleanliness of bedding and sleep environment only
- The use of sleep aids and medications
- Monitoring sleep with a wearable device
Correct answer: A set of habits and practices that promote consistent, quality sleep
Sleep hygiene refers to the collection of behaviors, routines, and environmental factors that promote restful, consistent, and high-quality sleep.
Question 3: Which hormone signals the brain that it is time to sleep?
- Melatonin (Correct answer)
- Cortisol
- Adrenaline
- Testosterone
Correct answer: Melatonin
Melatonin is produced by the pineal gland in response to darkness and signals the brain and body to prepare for sleep.
Question 4: What is 'REM sleep' and why is it important?
- Rapid Eye Movement sleep; essential for memory consolidation and emotional processing (Correct answer)
- Restful Extended Movement sleep; important for muscle growth
- Rapid Energy Metabolism sleep; important for calorie burning
- Regular EEG Monitoring sleep; used in sleep studies only
Correct answer: Rapid Eye Movement sleep; essential for memory consolidation and emotional processing
REM (Rapid Eye Movement) sleep is the stage where most dreaming occurs and is critical for memory consolidation, emotional regulation, and cognitive function.
Question 5: Which sleep disorder is characterized by episodes of stopping and starting breathing during sleep?
- Sleep apnea (Correct answer)
- Narcolepsy
- Insomnia
- Restless legs syndrome
Correct answer: Sleep apnea
Sleep apnea is a disorder in which breathing repeatedly stops and starts during sleep, disrupting rest and reducing oxygen levels.
Question 6: What effect does caffeine have on sleep?
- It blocks adenosine receptors, delaying the onset of sleepiness (Correct answer)
- It directly releases melatonin into the bloodstream
- It shortens the time spent in light sleep
- It enhances deep slow-wave sleep
Correct answer: It blocks adenosine receptors, delaying the onset of sleepiness
Caffeine blocks adenosine receptors in the brain, which prevents the buildup of sleep pressure and delays the feeling of drowsiness.
Wellness Sleep and Recovery Wellness 1
How many hours of sleep do the CDC and National Sleep Foundation recommend for adults aged 18–64?