Sleep Basics 😴
Average hours adults should sleep
7–9 hours
This mental health disorder is commonly linked with insomnia and early waking.
Depression
True or False: You can completely make up for lost sleep on weekends.
False
An ideal sleep environment is usually dark, quiet, and this temperature type.
Cool
This animal is famous for sleeping around 18–22 hours per day.
Koala
Hormone that regulates sleep cycles
Melatonin
In this disorder, people often experience nightmares or distressing dreams about traumatic events.
Post-Traumatic Stress Disorder
This type of light from phones and screens can suppress melatonin production
What is blue light?
Experts recommend avoiding screens this long before bed
30-60 minutes
The average person has about this many dreams per night.
4-6 dreams per night
The sleep stage where most dreaming occurs
REM sleep
This neurological sleep disorder causes excessive daytime sleepiness and sudden sleep attacks.
Narcolepsy
True or False: Alcohol helps improve sleep quality.
False
A relaxation technique that can help people fall asleep faster.
Meditation, deep breathing, progressive muscle relaxation
Sleepwalking typically occurs during this type of sleep stage
Deep Sleep/NREM Stage
These regulate the body’s internal clock and sleep–wake cycle
Circadian rhythms
This common mental health condition can cause racing thoughts that make it difficult to fall asleep.
Anxiety
Long naps—especially over this length—can disrupt nighttime sleep
What is about 90 minutes (or longer)?
This stimulant found in coffee, tea, and energy drinks can interfere with sleep.
Caffeine!
The world record for staying awake is about this many hours.
264 hours, or about 11 days.
A major cognitive effect of chronic sleep deprivation.
Impaired memory, concentration, or decision-making
This mood disorder is known for periods of decreased need for sleep during manic episodes.
Bipolar disorder
True or False: Regular exercise can improve sleep quality.
True
Going to bed and waking up at the same time daily helps regulate this body system.
Circadian Rhythm
Historically, many societies practiced this sleep pattern with two sleep periods separated by a wakeful break.
Segmented sleep (biphasic sleep)