Sleep Hygiene
What is sleep hygiene?
Sleep hygiene is a set of practices and routines that help you get better sleep. It promotes:
- Physical maintenance and repair
- Immune system boost
- Emotional and cognitive renewal
What does REM stand for?
Rapid Eye Movement
What is insomnia?
Experience disruptions in how you feel or function because you aren't sleeping well or sleeping enough, due to:
- Difficulty falling sleep
- Difficulty staying asleep
- Waking up too early
- Not being able to go back to sleep
If you are having trouble falling asleep, stay in bed until you can
FALSE - Get out of bed and do a quiet/relaxing activity
What kind of animal holds hands when they sleep so they don’t drift away from each other
Sea otters
Name 2 things you can DO if you can't fall asleep
Get out of bed and do a quiet/relaxing activity:
- Reading
- Crossword puzzles
- Knitting
- Writing
- Drawing
- Listening to music
Which stage of sleep are your muscles paralyzed?
A) Non-REM
B) REM
B) REM
Your muscles are paralyzed during REM sleep so you don’t act out your dreams!
REM is characterized by vivid dreaming, intense brain activity, rapid eye movement, increased heart rate, and temporary muscle paralysis
Name 2 symptoms during the daytime caused by insomnia
- Feeling tired
- Trouble concentrating
- Memory issues
- Mood changes
- Daytime sleepiness
- Low motivation or energy
- Increased errors or accidents
It is better to have warmer bedroom to help with sleep
FALSE
- Temperature between 65 and 70 degrees Fahrenheit is often recommended for sleep
Within 5 minutes of waking up, __% of your dream is forgotten
A) 25%
B) 50%
C) 75%
B) 50%
Name 2 things you should AVOID in order to sleep
- Staying in bed (after 20 mins)
- Using my phone
- Watching TV
- Playing video games
- Being on the computer
- Exercising
- Clock watching
- Getting frustrated
What is the lightest stage of sleep?
Stage 1 NREM sleep
- You enter stage 1 right after you fall asleep.
What condition is characterized by:
- Loud snoring
- Episodes in which breathing stops during sleep
- Excessive daytime sleepiness/fatigue
Napping doesn't make up for a lack of nighttime sleep
TRUE
- Napping can deregulate a person’s sleep schedule even further
What fraction of their life do humans spend asleep?
A) 1/3
B) 1/4
C) 1/5
A) 1/3
Cats spend 2/3 of their life asleep
Avoid eating a big meal within ____ hours of bedtime
2-3
*If you're hungry, then eat a small, healthy snack (bananas with peanut butter, yogurt, cheese, oatmeal, hummus with veggie sticks/crackers)
What is the deepest stage of sleep?
Stage 3 NREM sleep
- Your body takes advantage of this very deep sleep stage to repair injuries and reinforce your immune system.
- You need stage 3 NREM sleep to wake up feeling rested
What is a nervous system condition causing an urgent, tingling need to move legs, usually in the evening.
Restless Legs Syndrome
Teenagers are recommended to have 7 hours of sleep
FALSE
- Teenagers are recommended to have 8-10 hours of sleep
- Adults are recommended to have 7+ hours of sleep
What is the term for the sensation of falling when half asleep?
Hypnic jerk
What is CBT for insomnia?
Overcome insomnia by learning to recognize and change your negative sleep thoughts with cognitive restructuring
Replace negative sleep thoughts with more helpful, accurate thoughts about sleep --> reduce worry and other negative emotions that trigger stress
What are the 4 stages of sleep?
NREM Stage 1 (Lightest)
NREM Stage 2 (Intermediate)
NREM Stage 3 (Deepest, "slow-wave sleep")
REM (Rapid Eye Movement)
What is an example of a parasomnia?
Unusual behaviors that happen during sleep
- Sleep-walking
- Sleep-talking
- Sleep-eating
- Night terrors
- Nightmare disorder
- Sleep paralysis
- Acting out while dreaming
- Waking up and feeling confused
Regular snoring is normal
FALSE
- Loud snoring may mean something is getting in the way of breathing during sleep (in both children and adults)
What is the longest recorded time someone has gone without sleep
18 days, 21 hours, 40 minutes
- Achieved by Robert Mcdonald in 1986