The 15 quiz questions
Question 1 : How many sleep cycles does an adult go through on average per night?
Possible answers:
- 1 to 2 cycles
- 2 to 3 cycles
- 4 to 6 cycles
- 8 to 10 cycles
Explanation: An adult goes through an average of 4 to 6 sleep cycles per night. Each cycle lasts about 90 minutes and includes several phases: light sleep, deep sleep, and REM sleep.
Question 2 : What is a short 10-20 minute nap called?
Possible answers:
- Microsleep
- Quick rest
- Flash nap
- Power nap
Explanation: A power nap allows for quick recovery without entering deep sleep. It improves alertness and cognitive performance.
Question 3 : What is walking while asleep called?
Possible answers:
- Narcolepsy
- Hypersomnia
- Catalepsy
- Sleepwalking
Explanation: Sleepwalking affects about 15% of children and 2% of adults. It occurs during deep sleep and the person has no memory of it.
Question 4 : Which hormone naturally regulates the sleep-wake cycle?
Possible answers:
- Cortisol
- Melatonin
- Serotonin
- Adrenaline
Explanation: Melatonin, secreted by the pineal gland, is the sleep hormone. Its production increases when light decreases, signaling to the body that it is time to sleep.
Question 5 : During which sleep phase do we mainly dream?
Possible answers:
- Light sleep
- Falling asleep phase
- REM sleep
- Deep sleep
Explanation: REM sleep (Rapid Eye Movement) is the phase where the most intense dreams occur. The brain is very active but the body is paralyzed to prevent acting out dreams.
Question 6 : How many hours of sleep should an adult get per night on average?
Possible answers:
- 4-5 hours
- 5-6 hours
- 7-9 hours
- 10-12 hours
Explanation: Experts recommend 7 to 9 hours of sleep for adults. Less than 6 hours increases the risk of health problems.
Question 7 : Which sleep disorder is characterized by repeated breathing stops?
Possible answers:
- Narcolepsy
- Sleep apnea
- Sleepwalking
- Insomnia
Explanation: Sleep apnea affects about 5% of the population. Breathing stops and starts repeatedly during sleep, causing chronic fatigue, snoring, and cardiovascular problems.
Question 8 : What is the internal biological clock that regulates our rhythms called?
Possible answers:
- Homeostasis
- Lunar biorhythm
- Basal metabolism
- Circadian rhythm
Explanation: The circadian rhythm is our internal biological clock running on approximately 24 hours. It regulates sleep, body temperature, hunger, and many physiological functions.
Question 9 : What effect does blue light from screens have on sleep?
Possible answers:
- It promotes falling asleep
- It has no effect
- It inhibits melatonin production
- It increases deep sleep
Explanation: Blue light from screens inhibits melatonin production, the sleep hormone. This is why it is recommended to avoid screens at least 1 hour before bedtime.
Question 10 : What is the main role of deep sleep?
Possible answers:
- Produce dreams
- Sort memories
- Digest food
- Physical recovery
Explanation: Deep sleep is essential for physical recovery. It is during this phase that the body repairs tissues, strengthens the immune system, and secretes growth hormone.
Question 11 : What is narcolepsy?
Possible answers:
- The act of walking while sleeping
- A disorder with irresistible sleep attacks
- Difficulty falling asleep
- Repeated nightmares
Explanation: Narcolepsy is a neurological disorder characterized by irresistible sleep attacks during the day. Affected people can fall asleep suddenly, even during activities.
Question 12 : What ambient temperature is ideal for sleeping?
Possible answers:
- 12 to 14°C
- 16 to 18°C
- 20 to 22°C
- 22 to 25°C
Explanation: A temperature between 16 and 18°C (60-65°F) is ideal for sleeping. The body needs to cool down slightly to fall asleep, which is why a cool room promotes sleep.
Question 13 : What is the effect of sleep deprivation on memory?
Possible answers:
- It improves memory
- It has no effect
- It alters memory consolidation
- It erases bad memories
Explanation: Sleep deprivation impairs memory consolidation. It is during sleep, especially REM sleep, that the brain sorts and stores information learned during the day.
Question 14 : What is "jet lag"?
Possible answers:
- Jet lag after traveling
- Chronic insomnia
- A recurring nightmare
- A nap that is too long
Explanation: Jet lag occurs when traveling across multiple time zones. The biological clock takes several days to resynchronize with the new time zone.
Question 15 : Which substance in coffee disrupts sleep?
Possible answers:
- Caffeine
- Carbohydrates
- Taurine
- Theobromine
Explanation: Caffeine blocks adenosine receptors, a molecule that promotes sleep. It remains active in the body for 5 to 6 hours, hence the recommendation to avoid coffee after 2 PM.
