Section: Coach Sleep — Engineering Your Sleep
This section covers Chapter 2, Lessons 2.1 through 2.4.
Part A — Vocabulary (20 points, 2 points each)
Select the best answer for each question.
1. Adenosine is:
A) A vitamin B) A sleep-pressure molecule that accumulates in the brain while awake and is cleared during sleep C) A neurotransmitter for movement D) A hormone of the kidney
2. Sleep latency is:
A) The total length of sleep B) The time between attempting to sleep and falling asleep; normal range 10-20 minutes C) The deepest stage of sleep D) A measurement of dream length
3. Caffeine half-life refers to:
A) Half of a cup of coffee B) The time for the body to metabolize half a dose; averages 5-6 hours C) The same as caffeine tolerance D) A safety threshold
4. A receptor antagonist is:
A) A drug that activates a receptor B) A molecule that blocks a receptor without activating it; caffeine is one for adenosine C) A type of muscle D) A protein that produces hormones
5. Stimulus control as a sleep principle states:
A) Always sleep at the same time B) The bed should be associated only with sleep, not study or screens C) Always sleep in complete darkness D) Wake to the same sound every day
6. Sleep fragmentation refers to:
A) Sleeping in multiple naps B) Repeated brief awakenings or stage shifts that reduce restorative value without producing remembered waking C) Dreams that do not make sense D) Different sleep schedules on weekends
7. Sleep inertia is:
A) Difficulty falling asleep B) Brief grogginess after waking, especially from deep sleep; normal and lasts 15-60 minutes C) Inability to wake up D) A sleep disorder
8. Orthosomnia is:
A) A clinical sleep disorder treated with medication B) Anxiety-driven insomnia caused by excessive focus on sleep tracking data C) The medical term for snoring D) A type of sleep apnea
9. Polysomnography is:
A) A sleep app B) Clinical gold-standard sleep measurement using EEG, EOG, EMG, heart rate, and breathing C) A consumer wearable D) A type of dream
10. Conditioned sleep cue refers to:
A) A specific dream pattern B) A behavior or environmental signal the brain has learned to associate with sleep onset C) A type of alarm D) A learning style
Part B — Concept Comprehension (20 points, 2 points each)
Select the best answer for each question.
11. The recommended bedroom temperature range for sleep is approximately:
A) 50-55°F B) 60-67°F C) 70-75°F D) 78-82°F
12. Core body temperature during sleep onset:
A) Rises by 2-3°F B) Stays constant C) Drops by approximately 1-2°F D) Fluctuates randomly
13. Research has shown that overnight light exposure of approximately 100 lux:
A) Has no measurable physiological effect B) Increases heart rate and reduces next-morning insulin sensitivity C) Only affects older adults D) Improves sleep quality
14. Caffeine works in the brain by:
A) Producing extra energy B) Stimulating adrenaline release C) Blocking adenosine receptors so the sleep signal is not received D) Increasing melatonin
15. The average half-life of caffeine in healthy adults is approximately:
A) 30 minutes B) 1-2 hours C) 5-6 hours D) 12-15 hours
16. Alcohol consumed within several hours of bedtime:
A) Improves overall sleep quality B) Speeds sleep onset but disrupts the second half of the night, particularly REM C) Has no measurable effect D) Increases REM significantly
17. Consumer wearable sleep trackers are most accurate at estimating:
A) Exact minutes in REM sleep B) Total sleep time and gross wake periods C) Brain wave patterns D) Oxygen saturation
18. Affect labeling in the pre-sleep context refers to:
A) Labeling sleep stages on a tracker B) Naming emotions to engage PFC modulation and reduce arousal C) Categorizing dreams D) Tracking sleep onset times
19. Intermittent noise compared to continuous noise of similar volume:
A) Is less disruptive to sleep B) Is more disruptive because it triggers brief sympathetic arousal even when the sleeper does not remember waking C) Has identical effects D) Is preferred for sleep
20. White noise in the bedroom:
A) Causes sleep disturbance B) Is continuous broadband sound that masks intermittent sounds and can reduce fragmentation C) Is the same as music D) Only works for adults
Part C — Application (30 points, 6 points each)
Write 2-4 complete sentences for each question. Show your reasoning.
21. A friend says "I drink coffee right up to bedtime and it doesn't affect my sleep." Using caffeine half-life and the research on caffeine's effect on deep sleep, evaluate this claim.
22. Describe three specific changes to a typical teen bedroom that would improve sleep. For each change, explain the biological reason.
23. Design a 60-minute pre-sleep routine for a student whose school day ends at activities until 9pm and who needs to be in bed by 11pm. List the sequence of activities by clock time.
24. Explain why intermittent noise is more disruptive to sleep than continuous noise of similar volume, even when the sleeper does not remember being woken.
25. A student starts using a sleep wearable, sees that their "deep sleep" is below the app's suggested target, and begins lying awake worrying about it. Apply what you learned about orthosomnia and advise this student.
Continue to the next section.