Sleep Science Practice Exam — LearnCoachAssist

Question 1 Sleep Science

What is the impact of meals before bed?

Cool, dark, quiet, comfortable mattress and bedding. If you can't sleep in 20 min, get up; return when sleepy. A stage with eye movements, vivid dreams, muscle paralysis, and brain activity similar to wakefulness. Heavy or spicy meals can disrupt sleep; light snacks may help.

Question 2 Sleep Science

What is the role of cold showers for sleep?

Impaired cognition, mood disturbance, slower reactions; similar to alcohol intoxication. Couples sleeping separately for better rest; gaining acceptance. Some find warm-then-cool drop aids sleep; effects vary. Writing dreams immediately upon waking; improves recall.

Question 3 Sleep Science

What is the relationship between sleep and cardiovascular health?

2-3 hours before desired sleep time for circadian effects. Insufficient sleep raises blood pressure and cardiovascular risk. Sleep is essential for memory consolidation, learning, and decision-making. CBT-I (Cognitive Behavioral Therapy for Insomnia).

Question 4 Sleep Science

What is the role of consistent wake time?

Walking or complex behavior during deep NREM sleep. Phones, tablets, TVs, LED lights. Anchors circadian rhythm; more important than bedtime. Brain fails to signal breathing muscles.

Question 5 Sleep Science

What is the role of body scans?

Mindfully attending to body sensations; calming. Slow, deep breaths activate parasympathetic system. Suppresses REM; tolerance develops; mixed picture. Should provide support and comfort; varies by individual.

Question 6 Sleep Science

What is the role of journaling?

Disrupts REM and fragments sleep despite initial sedation. Helps process stress before bed. Short daytime sleep; can boost alertness if timed well. More important than total hours for circadian health.

Question 7 Sleep Science

What is shift work disorder?

Light sleep with sleep spindles and K-complexes; ~45-55% of total sleep. Combining good practices for compounded benefit. A satiety hormone; reduced by sleep loss. Sleep problems from working against the body clock.

Question 8 Sleep Science

What devices emit blue light?

Phones, tablets, TVs, LED lights. A wakefulness-promoting neurotransmitter; deficient in narcolepsy. Sleep can be disturbed by movement, snoring, schedule; some couples use separate beds ("sleep divorce"). Sleepiness is need to sleep; fatigue is lack of energy.

Question 9 Sleep Science

What is the role of morning light?

Sets circadian clock; 10-30 minutes within an hour of waking. Dreams are the brain making sense of random REM activity. CBT-I (Cognitive Behavioral Therapy for Insomnia). 0.3-3 mg for most purposes; lower often better.

Question 10 Sleep Science

What is the role of bedroom design?

Cool, dark, quiet, comfortable mattress and bedding. Process S (sleep pressure) and Process C (circadian rhythm). Predictable signals to the body when it's time to sleep. Blocks adenosine receptors, reducing perceived sleepiness.

Question 11 Sleep Science

What helps with jet lag?

Walking or complex behavior during deep NREM sleep. Light exposure timing, melatonin, gradual schedule shifts. Waking at night to urinate. Anchors circadian rhythm; more important than bedtime.

Question 12 Sleep Science

What is the prevalence of insomnia?

RBD often precedes Parkinson's and related synucleinopathies. More important than total hours for circadian health. About 10% have chronic insomnia; 30%+ experience symptoms. The ability to stay asleep through the night.

Question 13 Sleep Science

What is the takeaway of sleep science?

Short-wavelength visible light; especially suppressive of melatonin. Time to fall asleep; normal is 10-20 minutes. Sleep is a pillar of health; protect it with consistent timing, environment, and habits. 5-15 mild, 15-30 moderate, 30+ severe.

Question 14 Sleep Science

What is REM sleep?

7-8 hours for most adults; varies individually. N1 (light), N2 (deeper), N3 (deep/slow-wave). Sleep loss worsens mood and anxiety; mental health affects sleep. A stage with eye movements, vivid dreams, muscle paralysis, and brain activity similar to wakefulness.

Question 15 Sleep Science

What is the role of warm baths before bed?

Hot flashes and hormone shifts disrupt sleep. Sets circadian clock; 10-30 minutes within an hour of waking. A bath ~90 min before bed cools the body subsequently, aiding sleep. Scheduled time earlier in the day for processing concerns.

Question 16 Sleep Science

What is the role of valerian?

Cool, dark, quiet, comfortable mattress and bedding. Movement-based tracking of sleep, often via wrist device. Herbal remedy; modest evidence; varies in quality. Consistent schedule, cool dark quiet room, limit caffeine/alcohol, no screens before bed.

Question 17 Sleep Science

What is acute vs chronic insomnia?

Temporary muscle paralysis during REM, preventing acting out dreams. Acute: short-term, often situational; chronic: 3+ nights/week for 3+ months. 5-15 mild, 15-30 moderate, 30+ severe. Drive to sleep that builds with wakefulness.

Question 18 Sleep Science

What is the importance of routine?

Disrupts REM and fragments sleep despite initial sedation. Discrepancy between weekday and weekend sleep schedules. Often delays sleep and reduces quality. Predictable signals to the body when it's time to sleep.

Question 19 Sleep Science

What is the impact of caffeine on sleep architecture?

Herbal remedy; modest evidence; varies in quality. Mixed evidence for sleep; long-term effects unclear. The process of stabilizing memories, primarily during sleep. Reduces deep sleep and total sleep time.

Question 20 Sleep Science

What is the "20-minute rule"?

Urge to move legs, especially at night; can disrupt sleep. Episodes of intense fear during NREM; usually no memory. If you can't sleep in 20 min, get up; return when sleepy. Sleep is essential for memory consolidation, learning, and decision-making.

Question 21 Sleep Science

What is sleep inertia?

Grogginess upon waking from deep sleep. 7-9 hours per night for most. Consistent schedule, cool dark quiet room, limit caffeine/alcohol, no screens before bed. A satiety hormone; reduced by sleep loss.

Question 22 Sleep Science

What are effects of one night without sleep?

Short-wavelength visible light; especially suppressive of melatonin. Should provide support and comfort; varies by individual. Increased disease risk: heart, diabetes, dementia, cancer; mood issues. Impaired cognition, mood disturbance, slower reactions; similar to alcohol intoxication.

Question 23 Sleep Science

What is the relationship between alcohol and REM?

Alcohol suppresses REM; rebound after stopping. The pineal gland. Being aware you're dreaming while in the dream. Mixed evidence for sleep; long-term effects unclear.

Question 24 Sleep Science

What is procedural memory consolidation?

Cerebrospinal fluid flow increases during deep sleep, clearing toxins. Sleep supports immune function; deprivation weakens it. A hormone signaling darkness; promotes sleep. Motor skills; supported by REM and sleep generally.

Question 25 Sleep Science

What is sleep paralysis?

Facts and events; supported by NREM, especially slow-wave sleep. Temporary inability to move when transitioning between sleep and wakefulness. Short daytime sleep; can boost alertness if timed well. Earlier starts increase sleep deprivation; later starts improve outcomes.

Question 26 Sleep Science

What is blue light?

A neurotransmitter accumulating during wakefulness; promotes sleep pressure. Urge to move legs, especially at night; can disrupt sleep. Short-wavelength visible light; especially suppressive of melatonin. A daily log of sleep times, quality, and habits.

Question 27 Sleep Science

What is N2 sleep?

Phones, tablets, TVs, LED lights. A neurotransmitter accumulating during wakefulness; promotes sleep pressure. Deliberate calming through breath, imagery, body scan. Light sleep with sleep spindles and K-complexes; ~45-55% of total sleep.

Question 28 Sleep Science

What is the relationship between sleep and metabolism?

Poor sleep increases insulin resistance and hunger hormones. Scheduled time earlier in the day for processing concerns. The body's ~24-hour internal clock. Sleep loss worsens mood and anxiety; mental health affects sleep.

Question 29 Sleep Science

What is hypnagogic state?

Typically 15-30 minutes, longer if from deep sleep. Heavy or spicy meals can disrupt sleep; light snacks may help. Transition into sleep; sometimes vivid imagery. Short daytime sleep; can boost alertness if timed well.

Question 30 Sleep Science

What is the role of L-theanine?

Significant; clock genes like PER and CRY influence timing. An amino acid promoting calm; mild sleep benefits. Often delays sleep and reduces quality. Movement-based tracking of sleep, often via wrist device.

Question 31 Sleep Science

How does sleep architecture change overnight?

Impaired cognition, mood disturbance, slower reactions; similar to alcohol intoxication. Early cycles have more deep sleep; later cycles have more REM. A bath ~90 min before bed cools the body subsequently, aiding sleep. 7-8 hours for most adults; varies individually.

Question 32 Sleep Science

What is a sleep diary?

A daily log of sleep times, quality, and habits. Roughly 20-25%; about 25-40% morning types; rest in-between. Some find warm-then-cool drop aids sleep; effects vary. 8-10 hours before wake time; varies by age.

Question 33 Sleep Science

What are common prescription sleep medications?

Zolpidem (Ambien), eszopiclone (Lunesta), suvorexant (Belsomra), trazodone. 7-9 hours per night for most. Increased disease risk: heart, diabetes, dementia, cancer; mood issues. 14-17 hours.

Question 34 Sleep Science

What is the impact of alcohol on sleep?

Wake After Sleep Onset — total wake time during the night. Partially; weekday deficits accumulate health costs. Suppresses melatonin and delays sleep onset. Disrupts REM and fragments sleep despite initial sedation.

Question 35 Sleep Science

What is the relationship between exercise type and sleep?

Both too little and too much sleep associate with higher mortality. Aerobic and resistance both help; intensity timing matters individually. Should provide support and comfort; varies by individual. 8-10 hours before wake time; varies by age.

Question 36 Sleep Science

What is the difference between nightmares and night terrors?

Excessive drowsiness during waking hours; often a symptom of poor sleep. Nightmares occur in REM and are remembered; terrors in NREM and not remembered. PTSD often disrupts sleep and increases nightmares. Cool ambient + warm covering creates optimal sleep environment for many.

Question 37 Sleep Science

What is the link between sleep and cognition?

Another name for REM; brain is active but body is paralyzed. Supports melatonin rise and sleep onset. Alcohol suppresses REM; rebound after stopping. Sleep is essential for memory consolidation, learning, and decision-making.

Question 38 Sleep Science

What is the role of late-night eating?

Often delays sleep and reduces quality. Deep slow-wave sleep; most physically restorative. Effortful pursuit of sleep often backfires; paradoxical intention helps. 14-17 hours.

Question 39 Sleep Science

What is the impact of pets in bed?

A device delivering pressurized air via mask to keep airway open. Overnight test recording brain, breathing, heart, movement. Mixed; some find comforting, others see disrupted sleep. Anticholinergic; linked to cognitive issues with chronic use.

Question 40 Sleep Science

What is the timing of melatonin?

Phase delay; teens naturally sleep later. Temporarily limiting time in bed to consolidate sleep. Motor skills; supported by REM and sleep generally. 2-3 hours before desired sleep time for circadian effects.

Question 41 Sleep Science

What is "brain dump" before bed?

Writing tasks/thoughts to clear mind. Temporarily limiting time in bed to consolidate sleep. Short-wavelength visible light; especially suppressive of melatonin. Sleeping extra before anticipated sleep loss.

Question 42 Sleep Science

What is the typical melatonin dose?

Typically 15-30 minutes, longer if from deep sleep. 0.3-3 mg for most purposes; lower often better. Both too little and too much sleep associate with higher mortality. Debated; theories include emotional regulation, memory processing, simulation.

Question 43 Sleep Science

What is a sleep cycle?

One full progression through NREM and REM, ~90 minutes. ~5-6 hours; varies by individual. Dreams rehearse responses to threats. The pineal gland.

Question 44 Sleep Science

What is the caffeine nap?

Coffee then 20-min nap; caffeine kicks in upon waking. Misalignment between internal clock and external time zone. Helps process stress before bed. Supports neck alignment; varies by sleep position.

Question 45 Sleep Science

What are night terrors?

Excessive drowsiness during waking hours; often a symptom of poor sleep. Herbal remedy; modest evidence; varies in quality. Episodes of intense fear during NREM; usually no memory. Reduces awakenings and arousals.

Question 46 Sleep Science

What is obstructive sleep apnea (OSA)?

Airway blocks during sleep; most common type. Reduces deep sleep and total sleep time. Temporary muscle paralysis during REM, preventing acting out dreams. Try to stay awake; can reduce performance anxiety around sleep.

Question 47 Sleep Science

What is the power nap?

Spend in bed only the average time asleep; expand gradually. Often delays sleep and reduces quality. Suppresses melatonin and delays sleep onset. A short nap (10-20 min) for alertness without deep sleep.

Question 48 Sleep Science

What is sleep banking?

Hot flashes and hormone shifts disrupt sleep. More important than total hours for circadian health. Sleeping extra before anticipated sleep loss. REM (rapid eye movement) and NREM (non-REM).

Question 49 Sleep Science

What is sleep effort?

Conscious striving to sleep; counterproductive. They estimate stages indirectly; accuracy varies. A questionnaire estimating daytime sleepiness. Cool, dark, quiet, comfortable mattress and bedding.

Question 50 Sleep Science

What is stimulus control?

Airway blocks during sleep; most common type. Re-associating bed with sleep through specific behaviors. Regular practice can improve sleep quality. Sleep supports immune function; deprivation weakens it.