What you don’t know about sleep could be keeping you up at night. Take this quiz to learn more.
1. Melatonin is a hormone that:
a. Regulates estrogen levels in the body
b. Controls the body’s internal clock
c. Helps the body digest melon
d. Causes insomnia
Answer: b
Melatonin, a hormone secreted by the pineal gland in the brain, controls the body’s sleep cycles (circadian rhythm). Studies show that melatonin production naturally decreases with age, causing disrupted sleep patterns. Although melatonin is widely used in supplement form, its effects on sleep have been inconsistent in studies. The optimal dose of melatonin or safety of long-term therapy is not known. More studies are needed to determine if melatonin is effective and safe for some forms of insomnia, particularly for long-term use.
2. Sleep problems can be caused by:
a. Use of stimulants such as caffeine
b. Hot flashes
c. Stress, depression, and/or anxiety
d. All of the above
Answer: d
Many things, including hot flashes, stress, or use of stimulants such as caffeine and alcohol, can cause sleep problems. Other potential causes include advancing age, depression and anxiety, medical conditions such as sleep apnea and restless leg syndrome, certain medications, and exercising or overeating before bedtime.
3. An adequate amount of sleep per night for adult women is:
a. 12 hours
b. Between 6 and 9 hours
c. Between 10 and 11 hours
d. 5 hours
Answer: b
The optimal amount of sleep varies from person to person, but 6 to 9 hours is a good rule of thumb. Sleep is considered adequate if one can function in an alert state during desired waking hours. When we get less sleep (even 1 hour less) than we need each night, we develop a “sleep debt.” If the sleep debt becomes too great, it can lead to problem sleepiness and/or impairment -- this occurs when you should be awake and alert, interferes with daily routine and activities, and reduces your ability to function and your ability to react quickly. You may not be aware of this reduction in reflex time, but it is measurable and may put you or your family at risk.
