Section: Coach Sleep — Sleep for a Lifetime
This section covers Chapter 4, Lessons 4.1 through 4.4.
Part A — Vocabulary (20 points, 2 points each)
Select the best answer for each question.
1. Slow-Wave Activity (SWA) is:
A) Surface motion of brain fluid B) Delta wave intensity during deep sleep; peaks in childhood and declines through adulthood C) A type of REM D) An EEG artifact
2. Beta-amyloid is:
A) A neurotransmitter B) A protein cleared by the glymphatic system during deep sleep; excessive accumulation associated with Alzheimer's pathology C) A muscle protein D) A vitamin
3. Phase advance refers to:
A) A type of moon phase B) Shifting circadian timing earlier; generally harder than phase delay C) Going to bed later D) The same as phase delay
4. Phase delay refers to:
A) Time delay in shipping B) Shifting circadian timing later; generally easier as it matches natural circadian drift C) Falling asleep early D) A late-onset diagnosis
5. Strategic nap is:
A) Any short nap B) Planned 20-30 minute nap, early afternoon, to maintain alertness without disrupting night sleep C) A 2-hour nap D) Sleeping in late
6. Anchor sleep describes:
A) Heavy blanket sleeping B) A consistent core sleep window protected even when total duration cannot be guaranteed C) Sleep on a boat D) Going to bed with someone
7. Sleep efficiency is:
A) How fast you fall asleep B) The percentage of time in bed actually spent asleep; young adults 85-95%, declines with age C) A productivity metric D) The same as sleep quality
8. Hyperarousal in the sleep context:
A) Excitement B) Elevated nervous system activation; common to both anxiety and insomnia C) High blood pressure D) Strong dreams
9. Recovery strategy for sleep is:
A) An emergency room procedure B) The plan for what you do after unavoidable disruption; part of the system, not failure of it C) Catching up on weekends D) Sleep medication
10. Operating range in this chapter refers to:
A) Surgical range B) The realistic range within which you live, accepting that ideal is not always possible C) Fitness range D) Temperature range
Part B — Concept Comprehension (20 points, 2 points each)
Select the best answer for each question.
11. Slow-wave activity (deep sleep intensity) reaches its lifetime peak during:
A) Infancy B) Childhood C) Adolescence D) Older adulthood
12. Beta-amyloid is:
A) A neurotransmitter active during REM sleep B) A protein cleared by the glymphatic system during deep sleep; excessive accumulation associated with Alzheimer's pathology C) A type of brain wave during Stage 2 sleep D) A hormone released during waking hours
13. Research on the relationship between long-term sleep adequacy and dementia risk suggests:
A) No measurable association B) Adults consistently sleeping fewer than 6 hours in midlife have elevated cognitive decline and dementia risk C) Sleeping more than 8 hours is the primary risk factor D) Only genetic factors matter
14. Phase advance (shifting earlier) is generally harder than phase delay because:
A) Phase delay requires more discipline B) The natural circadian period runs slightly longer than 24 hours, making delay easier than advance C) Phase advance requires medication D) The two are equally difficult
15. The optimal duration for a strategic nap is approximately:
A) 5-10 minutes B) 20-30 minutes C) 60-90 minutes D) 2-3 hours
16. Anchor sleep refers to:
A) Sleeping on a heavy blanket B) Consistent core sleep window protected even when total duration cannot be guaranteed C) Napping at the same time daily D) Going to bed at the same time as a partner
17. Research on shift work has linked long-term shift work to:
A) No measurable health impact B) Elevated rates of cardiovascular disease, metabolic dysfunction, and certain cancers C) Improved circadian flexibility D) Reduced sleep need
18. The bidirectional relationship between sleep and mental health means:
A) Sleep causes mental health problems B) Mental health problems cause sleep problems C) Each affects the other; sleep loss worsens mood/anxiety and mood/anxiety worsens sleep D) Neither has any effect on the other
19. Research on sleep deprivation shows amygdala reactivity to negative stimuli increases by approximately:
A) 5% B) 20% C) 60% D) 200%
20. A useful sleep philosophy includes all of the following EXCEPT:
A) A statement of belief B) An operating range C) A list of practices to follow rigidly with no flexibility D) A recovery strategy
Part C — Application (30 points, 6 points each)
Write 2-4 complete sentences for each question. Show your reasoning.
21. Describe how sleep architecture changes across the lifespan from childhood through older adulthood, identifying at least three specific changes.
22. A senior is about to start college, where dorm life will disrupt their carefully maintained sleep routine. Apply the concepts of operating range, non-negotiables, flex zones, and recovery strategy to advise them.
23. Explain the bidirectional relationship between sleep and mental health, using research findings from the chapter. Why does intervening at the sleep end often produces gains on both sides?
24. A friend has been sleeping poorly for two months and has become increasingly anxious and withdrawn. Apply the principles from this chapter to suggest a response — both practical sleep support and when to encourage professional support.
25. Write a brief personal sleep philosophy (3-5 sentences) reflecting what you have learned across the Coach Sleep curriculum. Include at least one specific non-negotiable and one specific recovery practice.
Continue to the next section.