Sleep 101
Sleep-Deprived & Surviving
Sleep Like a Star
Sleep Around the World
Sleep Myths
100
T/F Sleeping less than seven hours a night has been linked to diabetes, heart disease, and strokes.
100
What is the best environment for sleep?
Quiet, very dark, cool, and comfortable.
Source:Sleep Foundation
https://www.sleepfoundation.org/sleep-habits#sleep-environment
100
What is the name of the father who is often seen sleeping on the job at the nuclear power plant?
Homer Simpson?
100
People in different countries may have different bedtime routines, but what hormone does the human body naturally produce in response to darkness to help regulate sleep?
Melatonin?
100
True or False: Your body gets used to a lack of sleep.
A lack of sleep takes a toll on your body and brain. Less sleep at night means feeling more sleepy during the day, which can effect decision making, memory, and learning.
200
After sleep restores the body, it also improves energy levels along with this.
Mood
Sleep and mood are closely connected. Poor or inadequate sleep can cause irritability and stress.
Source: Harvard Division of Sleep Medicine
https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program
200
Which gender is more likely to have insomnia?
Women are 40% more likely to have insomnia than men.
Source: Sleep Foundation
https://www.sleepfoundation.org/sleep-hygiene#is-sleep-hygiene-the-same-for-everyone--3
200
Espresso is a popular caffeinated drink that can help you stay awake. Which singer is known for the hit song “Espresso”?
Sabrina Carpenter?
200
This country is famous for capsule hotels, where travelers can sleep in small, individual pods.
Japan?
200
True or False: If you can't fall asleep, you should stay in bed until you can.
Experts recommend getting out of bed if you have spent 20 minutes trying to fall asleep.
Instead of tossing and turning in bed, it can be better to get up, do something relaxing in a quiet and dim setting such as reading a book.
300
The National Sleep Foundation offers several ways to relax your body and prepare for sleep. Name three things someone can do to prepare to sleep.
Have a set routine
Warm shower
Deep breathing
Lower the temperature
Dim the lights
Warm beverage
Journal session
Progressive Muscle Relaxation
Stretching or Yoga
Source: Sleep Education
https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/
300
It is a good idea to read a book on my iPad before bed.
False. The light from your iPad disrupts melatonin production, which helps you fall asleep. Try reading a book the old-fashioned way.
Source: Sleep Foundation
https://www.sleepfoundation.org/sleep-hygiene#how-do-you-practice-good-sleep-hygiene--2
300
This famous female vocalist sings about someone who could be a "sweet dream or a beautiful nightmare."
Beyoncé?
300
In parts of Northern Europe, parents follow a centuries-old practice of putting infants down for daytime rest in the open air, regardless of the season.
Outdoor napping
300
True or False: Napping makes up for lack of sleep at night.
False!
A quick nap can boost energy but it's not a substitute for quality sleep. Long naps can even throw you off your sleep schedule.
400
True or False: It is easier to fall asleep when you are stressed because your body is tired.
False!
While stress can make you feel tired, it can also disrupt your ability to fall asleep, leading to frequent waking and poor-quality sleep.
Source: Johns Hopkins Medicine
400
According to the Division of Sleep Medicine at Harvard Medical School, only 11 percent of American college students sleep well, and 40 percent of students feel well rested only ______ days per week
Two days per week
400
In this horror franchise, Freddy Krueger terrorizes people through their dreams.
400
This Nordic country is known for its tradition of providing newborns with a cardboard baby box, which can double as a sleeping space
Finland
400
True or False: Do not eat right before bed, even if you are hungry because it could lead to poor sleep.
Hunger pangs can make it difficult to fall and stay asleep! But you should avoid large meals right before bed.
500
True or False: If it takes you less than five minutes to fall asleep, you’re probably exhausted and sleep-deprived
True! Sleep Latency is the time it take a person to fall asleep after turning the lights out.
It’s normal to fall asleep between 10-20 minutes after going to bed.
Source: Sleep Foundation
https://www.sleepfoundation.org/how-sleep-works/sleep-latency
500
Best room temperature for sleep?
between 65 to 68 (18 C to 20 C) for optimal rest.
Source: U.S. Centers for Disease Control and Prevention
500
This actor is famous for waking up around 3:30 a.m. to work out before most people wake up.
Mark Wahlberg?
500
Observed by more than 1.5 billion Muslims worldwide, this annual religious observance involves fasting from dawn to sunset and can change participants’ sleep schedules.
Ramadan
500
True or False: Taking the pill version of melatonin automatically makes you fall asleep.
False!
Your body's melatonin is still triggered by darkness, so if you are using blue light devices before bed this can stop your body's access to melatonin even when you take the pill version.