List 2 bedroom modifications that can improve sleep quality.
Comfortable mattress/pillow, weighted blanket, fan, cool room temperature, blackout shades, eye mask, etc.
Give an example of a poor bedtime routine.
Going to bed and waking up at different times each day, watching TV/phone/tablet right before bed, eating in bed, drinking caffeine or smoking before bed, exercising vigorously before bed, etc.
This is a record of a person's bedtime routine that summarizes their sleep habits. It's used to promote better sleep hygiene. It's called a ________
What is a sleep diary or journal.
Watching TV before bedtime is usually a bad idea because it is a stimulating medium.
What is True?
This is the most common cause of insomnia in adolescents.
What are poor sleep habits or a poor sleep environment?
Describe a healthy routine to improve sleep hygiene.
Go to bed at the same time each night. Wake up at the same time each morning. Use an alarm. Create a bedtime and morning routine/ritual. Limit use of electronics before bed.
True or False: Exercising within 1 hour of bedtime is a good habit for sleep.
False
This conditions is characterized by an inability to fall asleep or remain asleep during the night, and awakening in the morning feelings sluggish.
What is INSOMNIA
The body adjusts quickly to different sleep schedules.
What is FALSE?
What does it mean to avoid stimulants before bedtime?
Avoid use of caffeine and cigarettes before bedtime.
Name one risk factor for poor sleep hygiene.
Stress from personal/professional life; depression; anxiety
You can never get too much sleep?
What is FALSE?
Too much sleep can make us feel over tired.
Name at least 1 way to improve sleep habits.
What is regular sleep schedule, be engaged, nap, expose yourself to sunlight, block out snoring, quit smoking, develop bedtime rituals, go to bed early, limit use of sleeping aids/pills?
What are naps?
Instead of medication, this "altering" treatment gains effectiveness over several months.
What is Behavioral treatment (lifestyle change)
Deep sleep stage is when we dream the most.
T/F: Caffeine will not affect sleep habits.
What is false?
Define "sleep hygiene"
A term used to describe good sleep habits
Name two possible effects of poor sleep hygiene.
INSOMNIA, EXCESSIVE DAYTIME SLEEPINESS, POOR MEMORY, POOR RECALL, POOR JUDGEMENT, HEADACHES, WEAKEN IMMUNE SYSTEM, LACK OF ENERGY, DIFFICULTY CONCENTRATING & STAYING ON TASK
This population (age group) requires 7.5-8.5 hours of sleep per night.
Who are adolescents and teenagers
Everybody needs 8 hours of sleep.
What is FALSE?