To sleep or not to sleep? That is the question!
If you cannot fall asleep within this allotted time frame, you should get out of bed and focus your energies on another task.
30 minutes
This is a tool that can be used to help evaluate your sleep habits.
A sleep diary
This is the number of stages that the Sleep Cycle consists of.
5
Yoga
Beverages containing this stimulant, should be avoided prior to bedtime.
Caffeine
"Ring, Ring" This device may keep you up late at night.
A cellphone
What two other areas of your health are affected by your sleep routine?
1. Physical health (energy levels)
2. Emotional health (mood)
What is the stage of the sleep cycle in which people dream?
Stage 5 (REM stage)
Inhaling and exhaling, while focusing on the movement of one's chest and diaphragm, described this technique.
Deep Breathing Exercises
Too much of this "sweet" thing might keep you up at night.
Sugar
What aspect of computers and television hinders the release of the natural sleep hormone of the body?
Blue light
What are three benefits of getting a good night's sleep?
1. Increased energy
2. Increased attention, concentration, and memory
3. Keeping immune system strong
4. improve mood (less irritable, anxious, or depressed)
5. Increased resiliency in dealing with stress
What natural chemical is released as your body winds down to sleep?
Melatonin
Zen and instrumental could be words to describe this technique that may help one to fall asleep.
Relaxing Music
Certain types of exercise should be avoided how many hours before bedtime?
3 hours
These brief periods of rest during the day may interrupt one's sleep-wake cycle at night.
Naps
What are four strategies that can be used to help improve sleep?
1. Going to bed at the same time every night
2. Getting up at the same time every morning
3. Doing something relaxing for at least 30 minutes before bed
4. Avoiding naps during the day
5. Avoiding caffeine in the late afternoon and evening
6. If you can't fall asleep within 30 mins, get out of bed and do relaxation strategy before returning to bed
7. Getting some physical exercise every day
What is the name of the natural "rhythm" that the body follows throughout a 24 hour period?
Circadian Rhythm
If you are doing the deep breathing technique properly, your hand placed on this part of the body should remain still.
The chest
This type of tea, thought to be "relaxing" may actually keep you up at night.
Green tea
What is the number of hours of sleep the average adult requires to function optimally?
7.5 to 9 hours
What are five categories that could be included when creating a sleep diary?
1. Time I went to bed the previous night
2. Time I got up
3. How many hours of sleep I got
4. Time spent taking naps
5. Trouble going to sleep
6. Trouble waking up too early
7. Did I exercise during the day?
8. Did I do something relaxing before bed?
9. Did I avoid caffeine after 5pm?
What does REM stand for?
Rapid Eye Movement
Sitting down and reading one of these may also constitute a relaxation technique.
These are two emotions that may hinder your ability to fall asleep.
Anxiety and stress