Sleep Facts
Phones and televisions can impair sleep due this this harmful trait
Phones emit blue light, which mimics daylight and tells your brain to stay awake
How long should it take to fall asleep once you're in bed?
10 to 15 minutes. Anything less may mean you're sleep-deprived.
Coffee, tea, chocolate, soft drinks, and energy drinks
Characterized by an inability to initiate or maintain sleep
Insomnia
True or false: older adults need less sleep than younger people.
False. Still need 7-9hrs, however, again affects sleep quality and timing.
True or False: Your body is able to quickly adapt to different sleep schedules
False: a one-hour difference in timing can take 2-3 days, 2-3 hours 1-2 weeks.
What should your sleep environment be like when you go to sleep?
Cool, quiet, dim, and comfy.
A natural supplement and mineral that may help with restless legs, and is also good for muscles
Magnesium
Causes excessive sleepiness and frequent daytime sleep attacks or episodes
Narcolepsy
A hormone found naturally in the body that can also be purchased over the counter to help one fall asleep
Melatonin
Name the only mammal that willingly delays sleep
Humans!
Vigorous exercise should be done how many hours before your anticipate bedtime?
1-2 hours. Too close might delay onset and reduce quality.
List two mental health disorders that can be affected by sleep
depression, anxiety, SI
Characterized by an unpleasant creeping sensation, or aches and pains, throughout the legs
restless leg syndrome
Alcohol can initially produce sedative effects, but researchers have found it often disrupts deeper sleep stages later in the night.As a result, sleep after drinking may feel lighter, less restorative, and more fragmented.
Long term sleep deprivation has been linked to which heart problems?
Name five activities that may help promote healthy sleep
gentle stretching, yoga, tea, relaxation, no phone or tv, lighting, temp, scheduling, routine.
true or false, being awake for longer than 16 hours can impair performance that is comparable to having a BAL of .05%
True
Characterized by abnormal pauses in breathing, or instances of abnormally low breathing during sleep
Sleep apnea
The average half-life of caffeine in healthy adults is how many hours?
Around 5 hours. Complete elimination of caffeine occurs within 10-12hrs.
Your brain uses cerebrospinal fluid to do what during sleep?
Clear waste, which helps support memory and cognitive functions.
Why shouldn't you eat a big meal before bed?
Goes against your body's circadian rhythm, which reduces insulin sensitivity in the evening. It can also affect appetite hormones (leptin and ghrelin, making you hungrier the next day.
What is the record for the longest anyone has stayed awake?
11 days- 264 hours. Set by 17-year-old Randy Gardner in 1964.
Engaging in activities that are normally associated with wakefulness (eating or dressing) without the conscious knowledge of the subject.
Sleepwalking
How long does the sleep cycle last (extra 100 points if you can name the sleep stages)
90 minutes- Stage one (N1 or awake), stage two (N2 or light), stage three (N3 or deep), and rapid eye movement (REM) sleep. Stages one through three are non-rapid eye movement phases (NREM)