Poor Sleep Habits
What can less than 7 hours of sleep a night do to you?
It can make you angry, stressed, sad, tired, low energy, etc.
Is exercise good for sleep hygiene?
Yes, however you should not exercise right before bed.
How many hours of sleep do most healthy adults need each night?
Between 7-9 hours. However, some individuals can function with as little as 6 hours of sleep, while others can't function at their peak unless they've had 10 hours of sleep.
True or False: Sleep loss can cause mood disturbances
True
What percentage of the population dreams in color?
75%. Before color TV only 15% of the population did.
What percentage of American adults experience sleep problems at some point in time?
60%
If you have to nap during the day, how long should your nap be?
30 minutes or less.
Snoring
How many years can sleep deprivation age your brain?
3-5 years
True or False: Man is the only mammal that willingly delays sleep
True
What type of light can greatly affect your sleep (emitted by certain types of technology)?
Blue light, emitted from phones, tablets, and computers can greatly affect your sleep.
When should you stop eating before you go to bed?
2-3 hours before you plan to fall asleep
What stage of sleep is considered "deep sleep"
Non-REM
True or False: You lose weight when you don't get enough sleep
False. You may gain weight when you don't get enough sleep, as a lack of sleep can increase the hunger hormone, ghrelin and decrease the appetite-control hormone, leptin.
True or False: The higher the altitude the greater the sleep deprivation
True. Sleep disturbances are greater at altitudes of 13,200 feet or more.
What is the most common substance out there that can hinder sleep when taken later in the day?
Caffeine
What is the ideal temperature to sleep in?
60-67 degrees
What stage of sleep do we dream in?
REM
What are 2 types of sleep disorders?
Sleep apnea, insomnia, narcolepsy, restless leg syndrome, etc.
What is the record of the longest period of time without sleep?
264.4 hours - set by a high school student in 1964 (11 days and 24 minutes)
What are 3 things that can cause insomnia?
Stress, physical or mental illness, sleeping arrangements, family history, work shifts, diet/exercise habits, etc.
What are some examples of a good bedtime routine?
Turning off electronics, reading a book, going to bed and waking up at the same time everyday, anything that helps you wind down your mind and body
Does your brain rest during sleep?
No. The brain remains active during sleep as it still controls your bodily functions, but the brain gets recharged during sleep.
What are some functions of our brain that can be impacted by sleep loss?
Decreased attention, memory recall, judgement, reaction time, etc.
What 2 times of the day do we naturally feel the most tired?
2:00am and 2:00pm