Sleep
Sleep hygiene meaning
What is good sleeping habits?
Melatonin
What is the hormone in your body that regulates sleep?
If you toss and turn for this long, you should get out of bed
What is 20 minutes?
Sleep can help decrease ________
Stress or anxiety
Nicole likes to sleep in late some days and get up early on others. She also likes to stay up late some nights and go to sleep early on others. On most days she feels fatigued and is unsure why. What can Nicole do to help make her sleep hygiene better so she will feel better throughout the day?
Create a consistent sleep schedule. Go to sleep and wake up the same time each day.
The amount of sleep most teens needs
What is at least 8-10 hours a night?
How can warm milk help with sleep
What is because it contains tryptophan?
You should lay off of caffeine for this long before bed
What is 4 to 6 hours?
___ is the least amount of hours I need every night as an adult
7 hours
Doug goes to sleep and like every night his room is quiet, slightly lit up by the street lights through the window, relaxing, and at a comfortable temperature. Some nights Doug can’t find himself to be comfortable in bed, sometimes he puts a pillow over his head. What change should Doug make his room a more comfortable environment for him to sleep using his sleep hygiene skills?
Cover his window so the light doesn’t shine through and he makes his room dark.
The reason why taking sleep aids for too long can be detrimental
What is you can start to rely on them to fall asleep?
Maximum length of time you should nap
What is less than an hour? Make it before 3pm
White noise can be a sleep aid. How?
What is it drowns out other background noise?
Lack of sleep can make it harder to__________
Learn, listen, focus, remember things, or solve problems
Juliette has little children who love to run around all day. After chasing the children and playing with them all day, in the late afternoon Juliette feels tired and wants to have a boost to make it through the rest of the day and keep up with her kids so she has a cup of coffee. What should Juliette avoid doing to make sure she practices good sleep hygiene?
Avoid drinking coffee in the late afternoon.
The reason you shouldn't use your cellphone in bed
What is the blue light can inhibit melatonin production?
How a hot bath can help you sleep
What is because body temperature is linked to sleep?
Number of dreams an average person has in a night
What is 3 to 5?
To stay heathy I should __________ and __________
Exercise regularly and eat a healthy diet
Sam loves to work out. She goes about 5-6 times a week for 2 hours each time. Some days when she comes home she is tired and wants to lay her head down. What should Sam avoid to make sure she practices good sleep hygiene?
Avoid napping during the day.
Describe circadian rhythm
What is your body's internal clock?
REM stands for
What is Rapid Eye Movement? It is the stage of sleep where dreams occur.
Name 5 things we ingest that contain caffeine which can disrupt sleep
What are coffee, tea, soda, energy drinks and chocolate?
What type of environment should you create in your room for better sleep?
Dark, quiet, relaxing, and a comfortable temperature
Professor Plum gets home from work and eats dinner. When she gets into bed she remembers she has to reply to student emails. What change can professor Plum make to follow good sleep hygiene?
Do not send emails in bed. Turn off all technology at least 30 minutes before going to sleep.