An Introduction to Principles Affecting Sleeping and Waking Patterns

Can you pass the Sleep Quiz

You can't "save up sleep" by getting more sleep for several nights.

Correct.

You can increase your alertness by sleeping longer for several nights in a row. By doing this you can cope better with diminished sleep for 1 or 2 nights.

Incorrect.

You can increase your alertness by sleeping longer for several nights in a row. By doing this you can cope better with diminished sleep for 1 or 2 nights.

The effects of sleep loss add up over the course of several nights.

Correct.

Just as the effects of sleeping longer for several nights can improve your alertness, the negative effects of getting too little sleep accumulate over time. Sleeping 5 to 6 hours a night for a week can make you vulnerable to a number of serious problems including excessive sleepiness, depression, irritability, reduced motivation, impaired performance, limited ability to think creatively, and so forth.

Incorrect.

Just as the effects of sleeping longer for several nights can improve your alertness, the negative effects of getting too little sleep accumulate over time. Sleeping 5 to 6 hours a night for a week can make you vulnerable to a number of serious problems including excessive sleepiness, depression, irritability, reduced motivation, impaired performance, limited ability to think creatively, and so forth.

Students fall asleep in classes because teachers are boring.

Correct.

Although certain teachers may give boring lectures, students fall asleep in class because they are sleepy, not only because lecturers are boring. If students are fully alert, they do not fall asleep in even the dullest classes. Instead, they study, read, ask question, or otherwise use the time productively.

Incorrect.

Although certain teachers may give boring lectures, students fall asleep in class because they are sleepy, not only because lecturers are boring. If students are fully alert, they do not fall asleep in even the dullest classes. Instead, they study, read, ask question, or otherwise use the time productively.

Coffee and other sources of caffeine can help keep you awake.

Correct.

Caffeine is a stimulant and can help offset certain effects of insufficient sleep. People who ingest high levels of caffeine on a chronic basis, however, develop tolerance and dependence. Thus, caffeine’s alerting effects become less obvious and withdrawal is accomplished by unpleasant symptoms, prominently headaches. Caffeine may also produce irregular heart beats and sleeplessness.

Incorrect.

Caffeine is a stimulant and can help offset certain effects of insufficient sleep. People who ingest high levels of caffeine on a chronic basis, however, develop tolerance and dependence. Thus, caffeine’s alerting effects become less obvious and withdrawal is accomplished by unpleasant symptoms, prominently headaches. Caffeine may also produce irregular heart beats and sleeplessness.

Exercise can improve sleep.

Correct.

A regular schedule of exercise can improve sleep. Exercise right before bedtime, however, can interface with sleep.

Incorrect.

A regular schedule of exercise can improve sleep. Exercise right before bedtime, however, can interface with sleep.

The less sleep you have had, the greater are the effects of alcohol.

Correct.

Sleepy people are more vulnerable to the depressant effects of alcohol. Thus one or two beers can be seriously impairing. Because most students are sleepy much of the time, a “designated driver” should not drink at all!

Incorrect.

Sleepy people are more vulnerable to the depressant effects of alcohol. Thus one or two beers can be seriously impairing. Because most students are sleepy much of the time, a “designated driver” should not drink at all!

One of the principal functions impaired by sleep deprivation is divergent thinking—the ability to think creatively.

Correct.

A study in England recently showed that students who stayed awake all night were less able to perform tasks requiring divergent thinking (the kind of thinking you need to write term papers and essay exams!)

Incorrect.

A study in England recently showed that students who stayed awake all night were less able to perform tasks requiring divergent thinking (the kind of thinking you need to write term papers and essay exams!)

Students need 8 hours of sleep each night.

Correct.

It is probably a mistake to generalize about how much sleep individuals need, since sleep need varies from person to person. There is evidence, however, that many older adolescent students may require more than 8 hours of sleep each night to function at an optimal level in the daytime.

Incorrect.

It is probably a mistake to generalize about how much sleep individuals need, since sleep need varies from person to person. There is evidence, however, that many older adolescent students may require more than 8 hours of sleep each night to function at an optimal level in the daytime.

Inadequate sleep can depress motivation and mood, as well as performance and alertness.

Correct.

Recent studies show that depressed mood and reduced motivation are prominent consequences of insufficient sleep.

Incorrect.

Recent studies show that depressed mood and reduced motivation are prominent consequences of insufficient sleep.

Sleep deprivation is a behavior pattern characterized by people who:

• do not plan when or how much to sleep.
• allow sleep - often an inadequate amount - to fill whatever time remains after the other activities of their busy days.
• often fall asleep in inappropriate circumstances, such as classes, in the library, while typing a term paper, in a seminar, and so forth.
• tend to go to sleep later and later each night and have more and more trouble waking up for class in the morning

You answered out of 9 questions correctly.

How Do You Rate?

• 8-9 Sleep Genius
  You’ll be off to a good start in whatever you attempt IF you apply this knowledge and avoid casual sleep!

• 4-7 Casual Sleep Candidate
  You may know as much about sleep as many students but – REMEMBER – casual sleep can be risky!

• 2-3 AAARRGGHH!
  Learn more about sleep and give more thought to your sleep patterns. Help eradicate casual sleep.

• 0-1 WAKE UP AND BE ALERT
  Study the answers given here and learn more about how sleep works and how you can avoid casual sleep.