Sleep Basics
This is a magic lucky number and it's also the average amount of hours we should sleep each night.
What is 8 hours?
Fun fact: The ideal number is anywhere between 7-9 hours per night.
Without this, McDonalds would be just fast.
What is food?
Fun fact: You sleep best on a fed stomach.
This is the optimal temperature considered for sleeping
What is 60-67°F (15-20°C)?
Fun fact: The environment around you should be cooler than you. Normal temp is ~98°F
Its found in coffee and some energy drinks, but I shouldn't have it before bed.
What is caffeine?
Fun fact: Caffeine awakens our brain and stimulates the "fight or flight" response.
If I were stranded in a hot desert, I'd want a lot of this around me.
What is water?
Fun fact: It's good to keep water near you at night in case you wake up thirsty.
This is the daily cycle of the body's natural 24-hour sleep-wake routine
What is circadian rhythm?
Fun fact: Some people have non-24-hour sleep/wake cycles.
The activity that relaxed the Buddha could also relax me before bed.
What is meditation?
Fun Fact: Deep breathing turns on the relaxation centers in your brain.
This promotes melatonin production even when you can't see it.
What is darkness?
Fun fact: Sleeping in a dark environment helps you sleep more deeply.
People go to the gym to do this
What is exercise?
Fun fact: Exercise improves sleep quality and helps you fall asleep faster.
This noisy sleep condition I have keeps everyone around me awake at night, and can be a sign of sleep apnea
What is snoring?
Fun fact: Sleep apnea is defined by periods of breathlessness, often followed by the person waking themselves up to breath again. It is a serious medical condition that causes the brain to go without oxygen for periods of time.
This sleep stage is associated with dreaming
What is REM (Rapid Eye Movement) sleep?
Fun fact: When we dream, our visual cortex is activated.
That thing you should avoid using within an hour of bedtime due to its blue light emissions
What are electronic devices/phones/screens?
Fun fact: Blue light from artificial lights suppresses melatonin production
If you live in a city, your ears constantly hear this in the background
What is noise?
Fun fact: White noise can minimizes louder disturbances and promotes sleep by activating relaxation centers in the brain.
This drink may help you fall asleep, but it actually disrupts REM and causes broken sleep:
What is alcohol?
Fun fact: Alcohol may help you fall asleep but it disrupts REM sleep and causes fragmented sleep.
It's okay I didn't have enough last night, I'll just “catch up” on it tonight.
What is sleep?
Fun fact: Consistent sleep schedules are more beneficial and you cannot "catch up" on lost sleep.
This hormone increases in the evening to promote sleep
What is Melatonin?
Fun fact: Melatonin regulates our circadian rhythm
The newspaper, a book, or a magazine could be used for this before bed
What is read?
Fun fact: Reading helps take the mind off things that could be keeping someone awake and stressed
This is the thing you need when it cold outside.
What is heat/warmth?
Fun Fact: You lose the most heat through your hands, feet, and head.
It gives us natural daylight
What is the sun?
Fun fact: Exposure to consistent natural light helps regulate the circadian rhythm, improving sleep quality and timing.
We need it to see, but it's not good around us when we are sleeping.
What is light?
Fun fact: Light can interfere with melatonin production
The term for the condition when someone has difficulty falling or staying asleep
What is Insomnia?
Fun fact: There is no cure for Insomnia, but good sleep hygiene and relaxation techniques can help bring one into sleep.
Doing this ensures I become aligned with my circadian rhythm
What is go to bed at the same time each night?
Fun fact: Going to bed at the same time creates a regular pattern for you that keeps our body functioning optimally.
The height above sea level
What is elevation?
Fun fact: There is less oxygen at higher elevation and that can contribute to sleep disturbances for some
This is sleeping in the day.
What are naps?
Fun fact: Long or late naps can interfere with nighttime sleep.
I can't get to sleep without doing it
What is relaxing?
Fun fact: It’s better to get up and do a relaxing activity rather than lay awake in bed for hours.