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Sleep: It Does a Family Good -- How Busy Families Can Overcome Sleep Deprivation
by Dr. Archibald B. Hart
© 2010.
(Tyndale House Publishers: Carol Stream, IL)
All rights reserved. [217 pages].
[Answer 14 of 20 questions correctly to receive
9 hours of Continuing Education credit].

 

Chapter 1: So Your Family Can’t Sleep! (p. 7-25)
1. Which is NOT an inclination of a well-rested body?
a. You fall asleep within 30 minutes of going to bed.
b. You wake up each morning around the same time feeling refreshed and alert.
c. You need an alarm clock to wake up.
d. You do not feel sleepy at any other time of the day.

2. If a teenager is always sleepy during school hours, it is most likely because of
a. a low level of melatonin.
b. a school system that begins classes too early.
c. cell phone usage late at night.
d. a noisy home environment.

Chapter 2: Why Do We Sleep? (p. 27-41)

“Our sleep switch is triggered in the brain by a chemical called hypocretin, which is the controller of wakefulness and sleep. When you have lots of it, you are awake and when you have little of it, you fall asleep.” -- p 36
 

3. Chapter 1 reported that the National Commission on Sleep Disorders recommended that the average person should get a minimum of 7.5 to 8 hours of sleep each night. From Chapter 2, what is the best explanation for why the average person needs 7.5 to 8 hours of sleep?
a. Because the average person produces only enough melatonin for about 7.5 hours.
b. Because the average person needs to complete 5 stages of sleep, each lasting about 90 minutes, for a total of 7.5 hours.
c. Because the average person’s brain decreases their hypocretin for only about 7.5 hours.
d. Because the average person needs about 16 hours of wakefulness each day.

4. The loss of sleep during ___ produces the greatest impairment during daytime functioning.
a. Stage 1
b. Stage 2
c. Stage 3 and 4 (deep sleep)
d. REM sleep (dream sleep)

5. All of the following are ways to reset our body’s sleep clock and restore our circadian rhythms EXCEPT
a. Go to bed at the same time every night.
b. Get out of bed at the same time every morning.
c. Darken your home environment one hour before bedtime.
d. Take a 20 minute nap in the afternoon.

Chapter 3: Why Do We Have to Dream? (p. 43-57)
6. Which is NOT true about our dreams?
a. It is very important that we remember our dreams.
b. The most common emotion experienced in dreams is anxiety. We often dream about things we fear. Such dreams are natural and don’t have any hidden or mysterious message. They are just reminders of things that happened to us in the past and that we fear could happen again.
c. Dream sleep in the deepest stage of sleep and is vital for remembering what we learn and sometimes solving problems while we sleep. People who do mental work need plenty of dream sleep.
d. An effective way to keep a bad dream from reoccurring is to intentionally tell yourself, right before going to sleep, that you wouldn’t mind having the dream.

7. About 25% of our sleep should be dream sleep. Which of the following counseling clients would most likely get their 25% of dream sleep?
a. A person who regularly sleeps about 8 hours each night.
b. A person struggling with depression.
c. A person who relaxes each evening with 2 alcoholic drinks.
d. A person who has reoccurring nightmares.

Chapter 4: Why Can’t Your Family Sleep? (p. 61-82)
8. Caffeine is a major cause of sleep problems. It has a half-life of 7.5 hours, meaning that 7.5 hours after consuming any kind of caffeine, half of it is still in your body, and 15 hours later, one-fourth of it is still in your body. Which of the following contains the most caffeine?
a. One 12-ounce can of cola
b. One 8-ounce can of regular coffee
c. One 8-ounce glass of iced tea
d. 1.5 ounce bar of Hershey's chocolate

Chapter 5: Determining Your Family’s Sleep Habits (p. 83-96)
9. This chapter is about
a. how to fall asleep quicker.
b. making one’s home quieter and darker at night.
c. using a sleep diary to identify anything that is preventing a full night’s sleep.
d. eliminating or reducing one’s intake of alcohol and caffeine.

Chapter 6: Avoiding Hazardous Sleep Disorders (p. 97-114)
10. Which is NOT true about sleep disorders?
a. One treatment for sleep apnea, a disorder in which you are not breathing while sleeping, is a CPAP machine (Continuous Positive Airway Pressure) which gently blows pressurized room air through your airway at a high enough pressure to keep the back of your throat open.
b. Exercise such as walking, swimming, or biking can help relieve the symptoms in which one’s sleep is disturbed by moving one’s legs around.
c. If a child is having night terrors and appears to be asleep, the child should be woken up immediately.
d. During retirement, most elderly persons will sleep better if they maintain active physical activity.

Chapter 7: Helping Your Children Sleep Better (p. 117-134)
11. Which was NOT a suggested way to help school children get more sleep?
a. Allow video games at night. They help children relax.
b. Turn off the TV at night.
c. Limit after-school activities.
d. Turn off all cell phones.

SLEEP AND APPETITE
Sleep-deprived people produce more
ghrelin, a hormone that promotes the feeling of hunger, and less leptin, a hormone that signals fullness. So anything that robs you of sleep will increase your appetite. -- p. 120
 

12. What will NOT help a teenager try to get the desired 8.5 to 9 hours of sleep each night?
a. Sleep in complete darkness.
b. Take the TV out of the bedroom.
c. Use a loud alarm clock to wake up your teen.
d. Avoid caffeine, including energy drinks, after 3 pm.

Chapter 8: Sleep and Your Marriage (p. 135-150)
13. Which is NOT true about sleep and marriage?
a. Twelve percent of married couples sleep alone. Sleeping in your own bed without disturbance from your partner can improve sleep habits.
b. There is a clear link between marital happiness and good sleep.
c. To help reduce arguments before bedtime, the author recommends the book How to Argue So Your Spouse Will Listen by Sharon Morris May.
d. Couples who sleep in separate bedrooms have less marital satisfaction than couples who sleep the same bed.

Chapter 9: Managing Your Family’s “Sleep Bank” (p. 151-165)
14. Which is NOT true about our sleep bank?
a. We can store up sleep in advance when we anticipate a poor night of sleep.
b. We cannot make up for lost sleep. Once it’s gone it’s gone forever.
c. We have up to seven days (or nights) to make up any sleep overdraft we might have accumulated. So sleeping in on Saturday or Sunday can be a healthy idea.
d. There is a point at which sleep deprivation becomes permanent.

15. What is the best way to increase your total sleep time per night?
a. Go to bed 15 minutes earlier every night for two weeks. Once you are sleeping an extra 15 minutes regularly (for more than 2 weeks), then add another 15 minutes. Keep doing this until you reach your goal of more sleep.
b. Take sleeping pills until you reach your goal of more sleep.
c. Sleep an extra 30 minutes each night until you reach your goal of more sleep.
d. Let’s be realistic -- most people are not going to bed earlier, so take a nap the next day for the exact amount of sleep you lost the night before.

16. A newborn baby needs 16 to 18 hours of sleep per day. The baby’s sleep pattern affects the mother’s sleep pattern. What would help a nursing mother and her baby get more sleep?
a. She can pump and save breast milk ahead of time so Dad can get up and feed the baby.
b. During the day, she can put her baby down to sleep in a well-lit room. At night, her baby’s room should be darkened.
c. She can put her baby down when the baby is drowsy but not fully asleep.
d. All of the above.

Chapter 10: Sleeping Pills (p. 168-186)
17. The best way to break a dependence on prescription sleeping pills is to
a. stop taking it altogether.
b. reduce the dosage very slowly, such as cutting your dose in half for only one night the first week, then for two nights the following week, etc.
c. substitute a natural sleep aid such as melatonin.
d. cut your dosage in half every night the fist week, then not taking it at all the 2nd week.

Chapter 11: Six Strategies That Can Help Your Family Sleep Better (p. 187-199)
18. What is an effective way to stop worrying about something?
a. Write down what you are worried about and try to worry about it for more than 10 minutes. This tells your brain that there is nothing threatening here.
b. Get reassurance from a friend that your worry is unnecessary.
c. Start exercising vigorously when you begin to worry.
d. Get a prescription from your doctor for anti-anxiety medication.

19. Which is NOT listed as one of the items for your “Sleep Aid Package”? (See Chapter 11 and Appendix C)
a. Eye mask
b. Earplugs
c. A mild painkiller (for headaches, etc)
d. A good book to read

Chapter 12: Sleep and Your Family’s Spirituality (p. 202-217)
20. At the end of every day, Dr. Hart recommends that we thank God for 3 blessings that happened that day. What Scripture does Dr. Hart use to support this behavior?
a. Colossians 3:17 “Whatever you do in word or deed, do all in the name of the Lord Jesus, giving thanks through Him to God the Father.”
b. Philippians 4:8 “Whatever is true, noble, right, pure, lovely, admirable, excellent, or praiseworthy -- think about such things.”
c. Psalm 106:1 “Praise the Lord! Oh give thanks to the Lord, for He is good; for His lovingkindness is everlasting.”
d. Psalm 63:6 “When I remember You on my bed, I meditate on You in the night watches.”