- 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) Light sleep
B) Deep NREM sleep
C) REM sleep
D) Sleep onset
- 2. What is the recommended sleep duration for adults per night?
A) 5-6 hours
B) 7-9 hours
C) 9-10 hours
D) 6-7 hours
- 3. Which hormone regulates sleep-wake cycles?
A) Melatonin
B) Estrogen
C) Insulin
D) Adrenaline
- 4. How does alcohol affect sleep quality?
A) Extends sleep duration
B) Improves deep sleep
C) Disrupts REM sleep
D) Has no effect
- 5. What is the term for the brain's waste-cleaning system during sleep?
A) Lymphatic system
B) Nervous system
C) Circulatory system
D) Glymphatic system
- 6. How does blue light from screens affect sleep?
A) Speeds up sleep onset
B) Increases deep sleep
C) Enhances dream recall
D) Suppresses melatonin production
- 7. What sleep disorder involves stopping breathing during sleep?
A) Sleep apnea
B) Narcolepsy
C) Insomnia
D) Restless leg syndrome
- 8. What percentage of dreaming occurs during REM sleep?
A) 100%
B) 80-90%
C) 20-30%
D) 50-60%
- 9. How long does a complete sleep cycle typically last?
A) 30 minutes
B) 120 minutes
C) 60 minutes
D) 90 minutes
- 10. What is the role of adenosine in sleep?
A) Controls dreaming
B) Regulates body temperature
C) Builds sleep pressure
D) Stimulates wakefulness
- 11. What is fatal familial insomnia?
A) Sleepwalking disease
B) Rare genetic sleep disorder
C) Chronic nightmares
D) Temporary sleep loss
- 12. What is the suprachiasmatic nucleus?
A) Master circadian clock in brain
B) Sleep center in spine
C) Dream control area
D) Breathing regulation center
- 13. Sleep deprivation significantly increases the risk of which condition?
A) Anemia
B) Alzheimer's disease
C) Asthma
D) Arthritis
- 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) Suprachiasmatic nucleus
B) Cerebellum
C) Hippocampus
D) Amygdala
- 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) GABA
B) Serotonin
C) Dopamine
D) Adenosine
- 18. How does caffeine promote wakefulness?
A) Blocks adenosine receptors
B) Reduces cortisol
C) Increases melatonin
D) Stimulates orexin
- 19. What is the sleep disorder involving sudden muscle weakness while awake?
A) Sleep paralysis
B) Cataplexy
C) Somnamulism
D) Bruxism
- 20. Which type of memory is particularly strengthened by NREM sleep?
A) Declarative memory
B) Procedural memory
C) Spatial memory
D) Emotional memory
- 21. What is the recommended approach for dealing with middle-of-the-night wakefulness?
A) Check your phone
B) Get out of bed
C) Do exercises
D) Eat a snack
- 22. Which profession has the highest rates of sleep deprivation according to Walker?
A) Teachers
B) Artists
C) Engineers
D) Medical residents
- 23. What is the name for brief, unconscious micro-sleeps that sleep-deprived people experience?
A) Power naps
B) REM bursts
C) Microsleeps
D) Sleep attacks
- 24. What percentage of humans are natural 'night owls' according to Walker's research?
A) 50%
B) 70%
C) 30%
D) 10%
- 25. Which of these substances does Walker say most disrupts REM sleep?
A) Caffeine
B) Water
C) Sugar
D) Alcohol
- 26. Which age group requires the most sleep according to Walker?
A) Teenagers
B) Infants
C) Elderly
D) Young adults
- 27. Which profession does Walker note as particularly sleep-deprived?
A) Teachers
B) Farmers
C) Doctors
D) Artists
- 28. Which substance should be avoided before bedtime?
A) Caffeine
B) Warm milk
C) Water
D) Herbal tea
- 29. What percentage of REM sleep do newborns typically experience?
A) 10%
B) 50%
C) 75%
D) 25%
- 30. Which brain wave is characteristic of deep NREM sleep?
A) Alpha waves
B) Theta waves
C) Beta waves
D) Delta waves
- 31. What is the term for the natural dip in alertness in the afternoon?
A) Afternoon fatigue
B) Post-lunch dip
C) Circadian slump
D) Energy crash
- 32. What is the primary purpose of dreaming according to Walker?
A) Creativity enhancement
B) Memory storage
C) Emotional processing
D) Problem solving
- 33. Which lighting is most disruptive to sleep?
A) Green light
B) Yellow light
C) Blue light
D) Red light
- 34. Which sleep disorder involves sudden sleep attacks during the day?
A) Narcolepsy
B) Sleep apnea
C) Insomnia
D) Sleep walking
- 35. What is Walker's view on 'catching up' on lost sleep?
A) Weekend recovery is effective
B) Napping completely reverses effects
C) One long sleep session works
D) It's not possible to fully recover
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