- 1. In 'Why We Sleep: Unlocking the Power of Sleep and Dreams', Matthew Walker presents a compelling and comprehensive exploration of the vital importance of sleep in our lives. The book delves into the science of sleep, highlighting how it not only plays a critical role in our physical health by enhancing immune function and reducing the risk of chronic diseases, but also significantly impacts our mental health and cognitive functions, such as memory consolidation, learning capacity, and emotional regulation. Walker elucidates the detrimental effects of sleep deprivation, linking it to various societal issues like increased rates of anxiety, depression, and even accidents. He advocates for prioritizing sleep in our modern, fast-paced lifestyles and presents practical recommendations for improving sleep hygiene, such as maintaining a consistent sleep schedule, creating a restful environment, and avoiding stimulants. Engagingly written, the book combines scientific research, personal anecdotes, and thought-provoking insights to argue that by understanding and valuing sleep, we can unlock better health, enhanced performance, and enriched lives.
Which sleep stage is most associated with memory consolidation?
A) Deep NREM sleep
B) Light sleep
C) REM sleep
D) Sleep onset
- 2. What is the recommended sleep duration for adults per night?
A) 9-10 hours
B) 6-7 hours
C) 5-6 hours
D) 7-9 hours
- 3. Which hormone regulates sleep-wake cycles?
A) Adrenaline
B) Estrogen
C) Melatonin
D) Insulin
- 4. How does alcohol affect sleep quality?
A) Has no effect
B) Improves deep sleep
C) Extends sleep duration
D) Disrupts REM sleep
- 5. What is the term for the brain's waste-cleaning system during sleep?
A) Circulatory system
B) Glymphatic system
C) Lymphatic system
D) Nervous system
- 6. How does blue light from screens affect sleep?
A) Enhances dream recall
B) Increases deep sleep
C) Suppresses melatonin production
D) Speeds up sleep onset
- 7. What sleep disorder involves stopping breathing during sleep?
A) Narcolepsy
B) Sleep apnea
C) Restless leg syndrome
D) Insomnia
- 8. What percentage of dreaming occurs during REM sleep?
A) 80-90%
B) 20-30%
C) 50-60%
D) 100%
- 9. How long does a complete sleep cycle typically last?
A) 120 minutes
B) 90 minutes
C) 30 minutes
D) 60 minutes
- 10. What is the role of adenosine in sleep?
A) Builds sleep pressure
B) Controls dreaming
C) Regulates body temperature
D) Stimulates wakefulness
- 11. What is fatal familial insomnia?
A) Sleepwalking disease
B) Rare genetic sleep disorder
C) Temporary sleep loss
D) Chronic nightmares
- 12. What is the suprachiasmatic nucleus?
A) Dream control area
B) Sleep center in spine
C) Breathing regulation center
D) Master circadian clock in brain
- 13. Sleep deprivation significantly increases the risk of which condition?
A) Asthma
B) Arthritis
C) Alzheimer's disease
D) Anemia
- 14. Which of these is a proven consequence of sleep deprivation?
A) Impaired immune function
B) Improved digestion
C) Enhanced eyesight
D) Increased height
- 15. What brain structure acts as the master circadian clock?
A) Hippocampus
B) Amygdala
C) Suprachiasmatic nucleus
D) Cerebellum
- 16. Which group typically experiences a biological shift toward later sleep times?
A) Adolescents
B) Senior citizens
C) Infants
D) Middle-aged adults
- 17. Which neurotransmitter accumulates during wakefulness to create sleep pressure?
A) Adenosine
B) Dopamine
C) Serotonin
D) GABA
- 18. How does caffeine promote wakefulness?
A) Stimulates orexin
B) Blocks adenosine receptors
C) Reduces cortisol
D) Increases melatonin
- 19. What is the sleep disorder involving sudden muscle weakness while awake?
A) Cataplexy
B) Somnamulism
C) Sleep paralysis
D) Bruxism
- 20. Which type of memory is particularly strengthened by NREM sleep?
A) Procedural memory
B) Emotional memory
C) Declarative memory
D) Spatial memory
- 21. What is the recommended approach for dealing with middle-of-the-night wakefulness?
A) Do exercises
B) Check your phone
C) Get out of bed
D) Eat a snack
- 22. Which profession has the highest rates of sleep deprivation according to Walker?
A) Engineers
B) Artists
C) Teachers
D) Medical residents
- 23. What is the name for brief, unconscious micro-sleeps that sleep-deprived people experience?
A) Sleep attacks
B) Power naps
C) REM bursts
D) Microsleeps
- 24. What percentage of humans are natural 'night owls' according to Walker's research?
A) 10%
B) 70%
C) 30%
D) 50%
- 25. Which of these substances does Walker say most disrupts REM sleep?
A) Sugar
B) Caffeine
C) Water
D) Alcohol
- 26. Which age group requires the most sleep according to Walker?
A) Infants
B) Elderly
C) Teenagers
D) Young adults
- 27. Which profession does Walker note as particularly sleep-deprived?
A) Farmers
B) Doctors
C) Teachers
D) Artists
- 28. Which substance should be avoided before bedtime?
A) Herbal tea
B) Caffeine
C) Warm milk
D) Water
- 29. What percentage of REM sleep do newborns typically experience?
A) 25%
B) 75%
C) 50%
D) 10%
- 30. Which brain wave is characteristic of deep NREM sleep?
A) Theta waves
B) Beta waves
C) Delta waves
D) Alpha waves
- 31. What is the term for the natural dip in alertness in the afternoon?
A) Circadian slump
B) Energy crash
C) Post-lunch dip
D) Afternoon fatigue
- 32. What is the primary purpose of dreaming according to Walker?
A) Creativity enhancement
B) Emotional processing
C) Problem solving
D) Memory storage
- 33. Which lighting is most disruptive to sleep?
A) Blue light
B) Red light
C) Yellow light
D) Green light
- 34. Which sleep disorder involves sudden sleep attacks during the day?
A) Sleep walking
B) Sleep apnea
C) Narcolepsy
D) Insomnia
- 35. What is Walker's view on 'catching up' on lost sleep?
A) It's not possible to fully recover
B) Napping completely reverses effects
C) Weekend recovery is effective
D) One long sleep session works
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