Sleep Facts
Experts recommend keeping this consistent, even on weekends, to improve sleep quality.
What is a sleep schedule?
T/F: Suffering from insomnia increases your risk for experiencing anxiety and depression
True
How many hours of sleep should adults get?
7-9 hours
Name 2 relaxation techniques that you can use to help with sleep?
What is deep breathing, guided meditations, warm shower, soothing music, stretching
This is the term for difficulty falling asleep, staying asleep, or getting enough restful sleep?
What is insomnia?
Avoiding this substance, commonly found in coffee, tea, and energy drinks, can promote better sleep.
What is Caffeine?
What can be impacted due to poor-quality of sleep?
Motivation, mental health, cognitive function, safety awareness, and participation
T/F: You can completely make up for lost sleep by sleeping in on the weekend.
False.
What is the ideal bedroom environment for restful sleep?
A cool, dark, and quiet bedroom, improves sleep quality.
T/F: In healthy sleep, metabolism slows down to reserve energy for waking hours?
True.
This is the stage of sleep when the most vivid dreaming occurs.
What is REM sleep?
How many hours of sleep deprivation is dangerous?
a: 21-24 hrs b: 14-16 hrs c: 18-20 hrs
What is 21-24?
Name three things that can hinder sleep.
What is substance use, consuming caffeine, working/completing task in bed, watching TV in bed, blue light, exercising before bed
Name 3 ways you can prepare you body for sleep?
Avoiding caffeine after lunch, avoid heavy meals before bed, avoid smoking or ingesting nicotine 2 hours before bed, avoid strenuous exercise 6 hours before bed, avoid blue light 1 hour before bed
Chronic use of this substance can initially make a person sleepy, but later disrupt sleep and reduce sleep quality.
What is alcohol?
This natural hormone often referred to as the "sleep hormone" helps regulate sleep-wake cycles.
What is Melatonin?
Name 2 health conditions that are linked to lack of sleep.
Diabetes, Heart disease, Hypertension, Obesity, Stroke
What happens to your brain during REM sleep that helps with memory?
The brain processes and stores information learned during the day
Name 2 helpful things you can do if you're having trouble falling asleep.
If you haven't fallen asleep in 20 minutes do something calming like: reading, journaling, drawing, get out of bed and walk until you get sleepy
This neurotransmitter is involved in both the brain's reward system and regulation of sleep-wake cycles.
What is dopamine?
What receptor pathways are blocked by caffeine?
Adenosine
Chronically sleeping less than ___ hours a night increased stroke risk by 4.5 times.
Less than 6 hours
What part of the brain is responsible for the sleep wake cycle?
How long before bed should you turn off devices containing blue light?
Phone, TV, computer are stimulating and emit light. Turn these devices off 30-60 minutes before you go to bed.
What is the brains primary source of energy?
Cerebral Glucose