MYTHS & SLEEP T/F
SLEEP HYGIENE T/F
FOODS; AIDING SLEEP
FOODS; HURTING SLEEP
RANDOM
100
Watching TV right before bedtime is usually a bad idea because it is a very engaging activity.
True or False
Bonus: Looking at the picture name one other thing that this person is doing that may affect his sleep?
True.
This person may not want to eat a lot prior to going to bed. Does his soda have caffeine in it?
Is he eating anything spicy?
100
IT IS NOT HARMFUL TO EAT A BIG MEAL BEFORE BEDTIME.
True or False
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False.
It is harmful to eat a big meal before bedtime.
Eating before bed can cause the body's metabolism to slow. The body slows down its functions at night to prepare for sleep, but consuming foods, especially those high in carbs, can make it harder to digest and result in weight gain.
100
Name this brownish fuzzy fruit on the outside and green with tiny black seeds on the inside which may help promote sleep?
What is a kiwi fruit.
Kiwi fruit contains serotonin, the neurotransmitter that helps you sleep.
Eating one or two kiwi fruits before bed can help you sleep sooner and for longer. In a study conducted on people with sleep problems, the group who ate kiwi daily slept faster upon getting to bed, had fewer sleep disturbances, and slept longer than those who didn’t eat kiwi fruit.
100
If you're a big fan of spicy foods, you might be better off saving them for lunch or an early dinner, particularly if you deal with heartburn.
True or False.
Bonus: Name a spicy food.
True.
That's because your favorite curry can set off acid reflux, even in the middle of the night after you've already fallen asleep. Spicy foods also have high levels of capsaicin, a chemical that increases your body temperature, which can also interfere with your sleep.
What is curry or hot wings.
100
What did Snow White eat before falling asleep?
Bonus: How old is Snow White in 2020?
What is an apple.
Snow White and the Seven Dwarfs turns a whopping 83 years old today! Dec. 21, 2020
200
The body adjusts quickly to changes in sleep schedules.
Bonus: What could this person do to make the time change easier?
False.
Keep his schedule regular before and after the time change. Get some sunlight. Eat at regular times.
200
A cool, well-ventilated room is the ideal environment conducive to good sleep.
True or False.
True.
200
Name this long tropical fruit that changes colour as it ripens may help promote sleep.
Bonus: How long before bedtime should you eat a banana?
What is a banana.
Bananas are a great food to eat before going to bed. Bananas are a rich source of magnesium and potassium, which your muscles require to function properly. This includes relaxing muscles so that you can fall asleep. Bananas also contain L-tryptophan; an amino acid that has sedative effects. Additionally, bananas are a rich source of vitamin B6, which your body needs to produce the hormone melatonin.
Also avoid overdoing it. Eating too much food before going to bed can make it difficult for you to sleep or stay asleep.
It is a good idea, however, to eat that banana about an hour before bedtime so that your digestive system can have adequate time to start processing its sleep-benefiting nutrients.
200
Fried and fatty foods are also known to trigger reflux during the night.
True or False.
Bonus: Name one fried, fatty food.
True.
When it comes to saturated fats and fried foods, they can cause indigestion, bloating, and acid reflux—none of which are great for settling into a good night's sleep.
Fried chicken, french fries, fish and chips, onion rings.
200
Name this small red fruit that usually comes with a long thin stem.
Bonus: What is the other name for the tart cherry?
What is tart cherry.
Tart cherry is yet another food that helps you sleep. Rich in vitamins A and C, manganese, and antioxidants like anthocyanins and flavonoids, tart cherry has protective properties against inflammation that is responsible for many diseases including diabetes, heart disease, and cancer. Good health can help you lead a high quality of life. It can also help you sleep better at night.
Tart cherry is also high in melatonin, which is critical to the sleep–wake balance. Studies involving people with insomnia have shown that taking tart cherry juice two times a day improves the ability to fall sleep and remain asleep.
The other name of this cherry is the sour cherry.
300
People need less sleep as they grow older.
True or False.
False.
Interestingly, older adults need about the same amount of sleep as younger adults -- seven to nine hours of sleep per night. Unfortunately, many older adults often get less sleep than they need. One reason is that they often have more trouble falling asleep.
300
" Sleeping in " on the weekends is okay & will not negatively affect your weekday sleep schedule?
True or False.
False.
Our bodies can only catch up on sleep. They can't store extra sleep to help us function in the days ahead. If you sleep a lot over the weekend but go back to skimping on Monday night, you won't be at your best on Tuesday. You may not notice you're tired, but you won't be operating at your peak.
300
Name this small round fruit which grows in bunches.
What is a grape.
Eating a few grapes before bed can help you sleep better. Some studies in Italy found that grapes contain melatonin. This compound is also secreted by the pineal gland in the brain. The melatonin secreted in the brain is a hormone that regulates the sleep–wake cycle. Increasing melatonin levels in the body induces sleep. This is the reason why melatonin is used as a short-term sleep aid.
300
One of the best approaches to evening eating is to try to decrease stomach acid production. Not eating too close to bedtime will help this, and of course, simply avoiding acidic foods is also a good bet. This includes everything from sugar to grains, certain dairy and meat products, and baked goods.
True or False.
True.
300
Name this brown food that people use a tool to open.
This small brown food resembles the human brain.
Bonus: According to the Canada Food Guide, what food group does this food fit into?
What is a walnut.
Walnuts are a great source of vitamins and minerals, which your body needs for good health. They also contain omega-3 fatty acids, which, besides helping improve your overall health, also help you sleep better at night. Additionally, walnuts contain melatonin, the hormone that regulates your sleep and wakefulness. Eating some walnuts before going to bed can help increase the levels of sleep hormones and neurotransmitters in your brain and body without the negative effects associated with sleeping pills.
Therefore, the next time you find it difficult to fall asleep, try some walnuts. But do this about one hour before bedtime. And don’t overdo it because eating too much before going to bed can make you uncomfortable and affect your sleep.
400
Being tired and being sleepy are the same thing?
True or False
False.
No, being tired and being sleepy are not the same thing?
Describing yourself as “tired” can have a different meaning than “more than a little sleepy.” It can involve general muscle aches and pains, and perhaps lower levels of energy than usual. This may come from not having enough sleep recently, but not on a regular basis.
400
Warm milk & foods high in the amino acid, tryptophan, such as bananas, may help you to sleep.
True or False.
True.
400
Can fatty fish actually help you sleep?
Bonus: Name a fatty fish.
Yes!
Are you wondering if fatty fish can actually help you sleep? Well, it can. Fatty fish is a great source of omega-3 and vitamin B6. Omega-3 has many health benefits including fighting inflammation and improving brain functions. Omega-3 also makes you sleep better by supporting increased production of melatonin hormone. On the other hand, your brain uses vitamin B6 to produce the sleep-regulating neurotransmitter called serotonin.
This helps you to fall asleep faster, and remain asleep longer, so that you wake up well rested.
The combination of omega-3 and vitamin B6 in fatty fish like tuna, salmon, and halibut, helps to increase melatonin and serotonin neurotransmitter levels.
400
Carbonated and caffeinated beverages
Remember that coffee isn't the only caffeinated beverage to avoid before bed: Soda, caffeinated tea and hot chocolate can keep you awake, too. Even if you think you're unaffected by caffeine, it's still a good idea to have a cutoff time during the day.
True or False.
Bonus: What time is recommended to quit drinking caffeinated beverages during the day?
True.
Caffeine can disrupt your sleep up to six hours after consuming it, leading to an hour or more lost in rest, one study found. So if you want to start winding down and going to bed at 9 p.m., drinking coffee after 3 p.m. is a bad idea. Some health experts recommend people stop drinking coffee as early as 2 p.m
400
Name this type of hot beverage that helps induce calm and may also promote sleep?
Bonus: What is chamomile tea made from?
What is chamomile tea.
For thousands of years, chamomile tea has been in use to help calm the nerves and induce sleep. And there is a scientific explanation for this. Chamomile contains an antioxidant called apigenin. When you take chamomile tea, the apigenin in it ends up in the brain where it binds to some receptors to reduce anxiety. This causes you to relax enough to sleep.
Various studies have established that people who take chamomile tea fall asleep faster and stay asleep longer compared to those who don’t. Chamomile even works for people who have insomnia. In one study, a group of people suffering from chronic insomnia were given 270 mg of chamomile extract, two times a day for four weeks. The study found that those who took chamomile fell asleep faster than those who did not. They also remained asleep longer with few disturbances at night.
Answer to bonus: Chamomile is an herb that comes from the daisy-like flowers of the Asteraceae plant family. It has been consumed for centuries as a natural remedy for several health conditions. To make chamomile tea, the flowers are dried and then infused into hot water
500
Everybody needs 8 hours of sleep?
True or False
False.
Time and again we have been told that getting seven to eight hours of sleep at night is crucial for every individual. Peaceful sleep enables the body to repair and prepare us to face another day. It is because of this notion that most of the time when we find it hard to fall asleep at night, we wonder how will we survive the next day with fewer hours of shut-eye. The truth is there are no ideal sleeping hours. Some people may need more than eight hours of zzz's while others may survive with six hours.
500
Using your bed for other activities besides sleep, such as doing homework, reading etc. will not affect your sleep patterns.
True or False.
False.
Using your bed for other activities, such as TV, Games and homework will affect your sleep patterns.
500
Name this bird which many people cook for special occasions.
What is turkey.
Turkey is a rich source of protein which can cause you to feel tired after a meal. Turkey also contains tryptophan, the amino acid that causes your brain to produce more melatonin. Increased melatonin levels at night can help you fall asleep easily and to remain asleep through the night.
500
Lastly, as a general rule of thumb, you should avoid eating large amounts of any food before bed.
True or False
True.
Trying to fall asleep with a full, bloated belly is far from comfortable, and continuing with digestion through the night requires energy. Eating larger lunches and lighter dinners tends to help promote sleep.
500
Name this dark candy which may promote help you sleep.
What is dark chocolate.
Falling asleep is a good excuse to indulge in a nighttime dark chocolate snack as long as you don’t overdo it. Dark chocolate is high in magnesium, which the body requires for many biochemical functions including regulating the sleep–wake cycle. Other roles of magnesium in the body include regulation of blood pressure, heartbeat, blood sugar, and body temperature. All these have a bearing in the achievement of restful sleep.
Powerful antioxidant compounds in dark chocolate also help reduce anxiety, lower blood pressure, and help you to relax and fall asleep. However, avoid sugary chocolate because it may not have much benefit. It may also lead to unintended weight gain.