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Test Mechanisms of sleep
Agenda
1ST QUESTION: What role does the interaction between circadian rhythm and homeostatic drive play in sleep?
Favors lucid and controlled dreams at will
Exclusively determines the duration of REM sleep
Organize the sleep architecture by means of light signals and accumulated pressure
Only affects those who get less than six hours of sleep
2nd QUESTION: What characterizes the circadian rhythm according to the text?
Regulates alertness and sleepiness according to light, promoting daytime wakefulness
Increases sleep pressure by building it up during the night
Remaining unchanged in the face of schedule changes
Only acts on the REM phase
3rd QUESTION: What happens if you try to sleep with the clock in the alert phase or without sufficient sleep pressure?
Increasing the release of melatonin at night
Obtaining deeper and more continuous sleep
Reduced need for physical activity the next day
Sleep tends to be fragmented or even unattainable
4th QUESTION: How does one 'earn' deep, restful sleep?
With strategic naps after lunch
Through energy and cognitive expenditure during wakefulness
Avoiding all physical activity to conserve energy
Increasing exposure to screens at night
QUESTION 5: What is the consequence of an excessively sedentary lifestyle for sleep pressure?
Increases beneficial nocturnal cortisol secretion
Facilitates falling asleep through rest
Decreases adenosine buildup and weakens sleep pressure
No effect, because sleep is a passive process
6th QUESTION: Why might daytime naps be detrimental to nighttime sleep?
Because they increase melatonin too much in the middle of the day
Because they over-synchronize the circadian clock
Because they reduce REM sleep exclusively
Because they release part of the sleep pressure, taking away urgency at night
7th QUESTION: In order to stabilize sleep, what is recommended regarding the time of awakening?
Maintaining a fixed wake-up time every day
Adapt according to each night's tiredness
Delay after short nights to compensate
Vary it to train circadian flexibility
8TH QUESTION: What metaphor does the text use to explain physical inactivity?
A clock that loses minutes every hour
A fuel tank that does not empty if the vehicle is not moving
A battery that charges more when not in use
A scale that always tilts to the same side
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