Professional Development · Health & Wellbeing
Sleep Science and Sleep Hygiene
An evidence-based introduction to sleep: neurobiology and circadian rhythm, sleep disorders and diagnostics, sleep hygiene, CBT-I, treatment of specific sleep disorders, sleep across the lifespan, and sleep's role in performance and health.
65 Lektionen
65 Karteikarten-Decks
65 Quizze
Lehrplan
Sleep Neurobiology
Sleep Architecture: NREM Stages and REM1 Decks1 QuizSleep Neurotransmitters: GABA, Adenosine, Serotonin, and Histamine1 Decks1 QuizREM Sleep: Dreaming, Emotional Processing, and Memory1 Decks1 QuizSleep Need: Individual Variation and the 'Short Sleeper' Myth1 Decks1 QuizSleep Cycles: The 90-Minute Rhythm and How It Changes1 Decks1 QuizDeep Sleep (Slow-Wave Sleep): Physical Restoration and Memory Consolidation1 Decks1 QuizSleep Architecture Across the Lifespan: Childhood, Adulthood, and Older Age1 Decks1 Quiz
Chronobiology and Circadian Rhythm
The Suprachiasmatic Nucleus: The Body's Biological Clock1 Decks1 QuizThe Two-Process Model: Sleep Pressure and Circadian Rhythm1 Decks1 QuizMelatonin: Synthesis, Light Regulation, and Therapeutic Use1 Decks1 QuizChronotypes: Morning Larks, Night Owls, and Genetic Basis1 Decks1 QuizSocial Jet Lag: Chronodisruption from Society and School1 Decks1 QuizLight as a Zeitgeber: Blue Light, Lux Levels, and Shift Work1 Decks1 Quiz
Sleep Disorders: Classification and Epidemiology
Sleep Apnea: Obstructive, Central, and Mixed Types1 Decks1 QuizClassifying Sleep Disorders: ICSD-3 and DSM-51 Decks1 QuizInsomnia: Acute and Chronic Forms1 Decks1 QuizRestless Legs Syndrome and Periodic Limb Movement Disorder1 Decks1 QuizParasomnias: Sleepwalking, Night Terrors, and REM Sleep Behavior Disorder1 Decks1 QuizNarcolepsy and Hypersomnia: Cataplexy and Sleep Attacks1 Decks1 QuizSleep Disorders and Mental Illness: Comorbidity1 Decks1 Quiz
Sleep Diagnostics
Polysomnography: The Gold Standard of Sleep Diagnostics1 Decks1 QuizActigraphy: Movement-Based Objective Sleep Measurement1 Decks1 QuizSleep History and Standardized Questionnaires: ISI, ESS, and PSQI1 Decks1 QuizThe Multiple Sleep Latency Test: Measuring Daytime Sleepiness1 Decks1 QuizWhen to Go to a Sleep Lab: Indications and What to Expect1 Decks1 QuizThe Sleep Diary: Structure, Use, and Interpretation1 Decks1 Quiz
Sleep Hygiene and Behavioral Guidelines
Screens and Blue Light: Mechanism and Practical Implications1 Decks1 QuizOptimizing the Bedroom: Darkness, Cool Temperature, and Quiet1 Decks1 QuizCaffeine: Half-Life, Individual Variation, and Cut-Off Times1 Decks1 QuizDiet and Sleep: Tryptophan, Meal Timing, and Alcohol1 Decks1 QuizConsistent Sleep-Wake Times: Why the Rhythm Matters Most1 Decks1 QuizSleep Medications (Hypnotics): How They Work, Risks, and Dependence1 Decks1 QuizExercise and Sleep: Timing, Intensity, and Effects1 Decks1 Quiz
Cognitive Behavioral Therapy for Insomnia (CBT-I)
Sleep Restriction Therapy: Mechanism and Protocol1 Decks1 QuizStimulus Control: Reserving the Bed for Sleep1 Decks1 QuizCBT-I: Development, Effectiveness, and Comparison to Medication1 Decks1 QuizThought Journaling and Scheduled Worry Time1 Decks1 QuizCognitive Techniques for Rumination and Sleep Anxiety1 Decks1 QuizDigital CBT-I: Apps, Online Programs, and Their Effectiveness1 Decks1 QuizRelaxation Techniques in CBT-I: Progressive Muscle Relaxation and Imagery1 Decks1 Quiz
Treating Specific Sleep Disorders
Sleep Apnea Treatment: CPAP and Other Approaches1 Decks1 QuizMelatonin: Indications and Limits1 Decks1 QuizRestless Legs Syndrome: Treatment Approaches1 Decks1 QuizHerbal Sleep Remedies: Valerian, Hops, and Passionflower — What the Evidence Shows1 Decks1 QuizTreating Parasomnias: Strategies for Sleepwalking and RBD1 Decks1 QuizNarcolepsy Treatment: Medications and Behavioral Strategies1 Decks1 Quiz
Sleep Across Population Groups
Sleep in Older Adults: Changes and Interventions1 Decks1 QuizShift Work and Night Work: Health Consequences and Strategies1 Decks1 QuizAdolescent Sleep: Chronotype Shift and School Start Times1 Decks1 QuizSleep and Mental Illness: A Bidirectional Relationship1 Decks1 QuizChildren's Sleep: Development, Sleep Training, and Myths1 Decks1 QuizSleep in Pregnancy: Common Problems and Solutions1 Decks1 Quiz
Sleep and Performance
Sleep Deprivation: Acute and Cumulative Effects1 Decks1 QuizPower Napping: Duration, Timing, and Optimal Conditions1 Decks1 QuizSleep and Cognitive Performance: Memory, Creativity, and Decision-Making1 Decks1 QuizSleep and Metabolic Syndrome: Weight, Diabetes, and Sleep1 Decks1 QuizSleep and Athletic Performance: Recovery, Muscle Growth, and Injury Risk1 Decks1 QuizSleep and Cardiovascular Health: Long-Term Effects of Poor Sleep1 Decks1 QuizSleep and the Immune System: Infection Susceptibility and Vaccine Response1 Decks1 Quiz
Sleep Tracking and the Future of Sleep Medicine
Orthosomnia: When Tracking Becomes the Problem1 Decks1 QuizConsumer Sleep Trackers: Accuracy, Limits, and Usefulness1 Decks1 QuizSleep and Dementia: Amyloid Clearance and Alzheimer's Research1 Decks1 QuizAI in Sleep Medicine: Automated PSG Analysis1 Decks1 QuizOpen Questions in Sleep Science: Where Research Goes Next1 Decks1 QuizSleep Culture in Society: 'Short Sleeper' Pride and Chronic Fatigue1 Decks1 Quiz
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