T or F
FALSE: try to clear your mind before bed. Try mindfulness, journaling, reading
How much sleep should you get every night?
For teens (age 13-18) 8-10 hours
List three activities you can do before bed to calm yourself.
Read
Stretch
Meditation
Quiet/calming music
What is an appropriate noise level for your sleep?
Usually silence or quiet, predictable sounds
This flying animal sleeps upside down
A bat
TRUE: having a consistent routine before bed helps prepare your body and mind for sleep
How long before bed should you stop heavy exercise?
1-2 hours before bed, instead try slower more gentle exercises like yoga, light stretching, or meditation
If you are anxious before bed or over thinking, what are 3 things you can do to quiet your mind.
Journal, meditate, talk to someone, yoga, mindfulness
How much light should you have in your room at night (before bed)?
Limit bright overhead lighting, dim your lights, use mood lighting
30 minutes of exposure to this a day helps with sleep
SUNLIGHT
Long naps during the day help you sleep better at night
FALSE: frequent and excessive daytime sleep impacts your sleep at night. If you do nap during the day limit it to a 20-30 minute nap and do not nap after 3pm
When should you stop drinking caffine?
Late afternoon (~ 2 or 3pm)
Name 3 things your bed should not be used for.
As a place for eating meals, doing homework, playing video games, watching TV
What are some essential oil smells that might help you fall asleep faster?
Lavendar, Tea tree oil, Chamomile, Eucalyptus
Sea otters, so they don't drift away from each other
TRUE
How long before bed should you shut down your electronics?
At least 1 hour before bed. Screens and electronic devices stimulate your brain and keep you awake making it harder to fall asleep.
If you are tossing and turning in the middle of the night name 3 things you can do to help you go back to sleep.
Breathing exercises, reading, yoga, get a snack, drink water
What is the ideal temperature for sleep?
66 degrees F
This animal can go up for 84 hours without sleep. They can also sleep anywhere: bottom of the ocean, on land, and while floating in the water
Walrus
FALSE: While scrolling through social media and watching videos can and does produce dopamine, leading to a boost in mood, it keeps people alert and awake, making it harder to shut your brain off and fall asleep
Darkness (changes in light)
Name 6 steps to a healthy bedtime routine.
One could include turning your phone notifications off and putting it away, dimming the lights, doing something calming for your body.
What foods should you avoid before bed?
Spicy, sugary, and large meals right before bed make it difficult to fall asleep. Try smaller snacks before bed.
Name 4 benefits of quality sleep.
Reduced stress, improved health, better mood, more energy, improved focus