SLEEP

Benefits

100

A) Improves memory

B) Improves balance

C) Improves physical performance

D) all of the above

D) All of the Above

200

True or False

Sleeping by itself will build muscle.

False. Sleeping does not initiate muscle growth by itself, however it is essential to muscle recovery after working out which can in turn lead to muscle growth.

300

True or False 

You are taller in the morning than when going to sleep everyday.

True. Your spine decompresses adding about 0.3 inches by the morning

400

True or False?

Having a strongly reinforced circadian rhythm makes it easier to wake up in the morning

True! when someone is having adequate sleep at a consistent time they shouldn't even need an alarm to wake up.

Myth or Not

100

You can train yourself to work with few hours of sleep

Myth! Low sleep is unsustainable and can lead to severe health consequences 

200

A boring class will make us sleepy

Myth! The class is only unmasking the feeling that is already present.

300

If you are having trouble falling asleep you should get out of bed.

True, If it takes longer than 20 minutes to fall asleep try doing a relaxing offline activity

400

You can always benefit from sleeping longer

Myth! Excessive sleeping, consistently getting more than 11 hours of sleep each night could be the result of a medical condition

Room Design & Habits

100

Whats the problem with this room

The color! It’s important to emphasize colors that make you feel at ease at bedtime. For most people, these are softer, warmer colors, but you can pick the colors the most appeal to yo

200

What is the problem with this room

Too Cluttered! 

Disorganized items in your bedroom may reinforce the sensation of having too many “loose ends,” generating anxious feelings that may make it harder to relax your mind when you want to fall asleep.

300

Whats wrong with Josh's routine

9pm: Puts electronics away, and reads

9:30pm: takes a warm bath

10:00pm: Eats a large meal

10:30: journals

10:45: falls asleep

Eating a large meal right before can cause indigestion acid reflux or bathroom trips that can disrupt sleep. 

400

Whats wrong with Penelope's bedtime routine? (There are two answers)

7:30pm: Eats dinner

8:00pm: Calls a group of friends 

9:00pm: Does an intense workout

9:45pm: Before bed hygiene routine 

10:00pm: Works on a hard school assignment 

10:30pm Falls asleep   

Working out and doing stressful school work directly before going to sleep can raise stress levels making it take longer to fall asleep and worsening sleep quality

Miscellaneous

100

True or False

Humans are the only mammals that willingly delay sleep

False

200

How much of your life do you spend sleeping 

a) 10%

b) 25%

c) 33%

d) >40%

c) 33%

300

How would workers wake up on time for their jobs before alarm clocks.

Knocker-ups. 

400

Taking melatonin is an effective long term solution for improving sleep

While melatonin can improve short term sleep by making it easier to fall asleep and helping reset circadian rhythm however it can have long term side effects and lead to a reliance