Healthy Sleep Habits
True or False: Getting fresh air and sunlight during the day can help with the quality of sleep you get at night.
True! Keeping healthy habits can help with sleep.
True or False: Napping frequently promotes good sleep.
False! You should sleep primarily at night.
True or False: Taking a warm shower or a bath before bed can prevent you from sleeping well.
False! Taking a warm bath or shower can help you relax.
Can you "catch up" on sleep by sleeping in late on weekends?
Name one way to reduce stress/worry at bed time.
Practice mindfulness, write in a journal, relaxation exercise, use a coping strategy, etc.
True or False: It is suggested to put a t.v. in your bedroom to help facilitate better sleep.
FALSE- the bedroom should only be for sleep. Avoid: watching t.v.
Can sleep impact your mental health?
Yes!
If you really need to nap, how long should your nap be?
Less than 1 hour (ideally less than 30 minutes).
Why should you try to avoid exercise in the evening?
It will increase your heartrate and activate your body, so that you are more awake and alert
List two products that contain caffeine.
Coffee, tea, energy drinks, bubble/milk tea, frappucinos, soda, etc.
Name one way to create a QUIET room for sleep.
Loud noise may make it difficult to fall asleep. You can make your sleep environment quiet by closing your door, using white noise, listening to a fan, etc. Turn off radio, TV, electronics.
How much sleep do adults need?
Most adults need 7-9 hours of sleep every night.
What is "Circadian Rhythm" or a "Body Clock"?
An “internal clock”- this “master clock” in your brain helps you stay asleep at night and wake up in the morning.
What does it mean to have a "regular sleep schedule"?
Go to bed every night at the same time and wake up every morning at the same time (even on weekends).
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 impact your sleep.
What is a bedtime routine?
A daily bedtime routine is a series of activities you do in the half hour to an hour before bedtime. This includes turning off technology, changing into PJs, brushing teeth, reading, etc.
What should you do if you cannot fall asleep?
Read a book, get out of bed and walk into the other room and back to bed, practice relaxation or mindfulness exercise, etc.
Name three ways to help get better sleep.
Stick to a sleep schedule, get regular exercise during the day, make a bedtime routine, look at the temperature/lighting/noise in your room, avoid caffeine close to bedtime, avoid screens, etc.
True or False: Eating large meals before bed can help you sleep better and for a longer amount of time
FALSE
Name three things in your bedroom environment that can help you get good sleep.
Quiet- silent or white noise; Dark- dark or one night light; No electronics or distractions in bedroom; Keep room a comfortable temperature; comfortable bed; don't sleep with pets.
Name three reasons sleep is important.
Sleep helps everything: refresh/rejuvenate mind and body, Boosts immunity, Helps body repair, Promotes growth, Supports a healthy weight, Maintains physical and emotional health, Assists with learning, Improves memory, etc.
Name three things that might happen if you don't get enough sleep.
When you don't get enough sleep it can impact your mood, behavior, thinking, academic performance, athletic performance, physical health, etc.