Sleep Facts
Boredom makes you sleepy, even if you have had enough sleep.
What is False. When people are active, they usually don’t feel sleepy. When they take a break from activity, or feel bored, they may notice that they are sleepy. However, what causes sleepiness most is sleep loss—not getting the sleep you need. Adults who don’t get enough good sleep feel sleepy when they’re bored. Boredom, like a warm dark room, doesn’t cause sleepiness, it merely unmasks it.
How many hours of sleep should you get each night (adults)?
What is 7-9.
Beverages containing this stimulant, should be avoided late in the day.
What is Caffeine.
List 2 things that make a good sleep environment.
A good sleep environment is very dark, quiet, cool, and comfortable.
This is the name of the natural "rhythm" that the body follows throughout a 24-hour period.
What is the Circadian Rhythm.
Exposure to this kind of light -- especially later in the day -- can make it harder to sleep.
What is blue light. This is the kind of light emitted by devices such as phones, tablets, laptops and televisions -- also LED lighting. It tricks your brain into thinking it's daytime, and promote wakefulness.
T/F Sleeping in on weekends will help you get better sleep throughout the week.
What is False. Sleep quality is best when your bedtime and wake times are consistent each day. Try to go to sleep and wake up at the same time every day, even on the weekends.
List 2 ways to reduce light in the sleep environment.
Blinds
Face Mask
Turn clock away
Electronic free
This is the stage of The Sleep Cycle in which people dream.
What is Stage 5 (REM stage). Though many people fail to remember their dreams, dreaming does normally occur for every person, every night. Dreams are most vivid during REM or rapid eye movement sleep.
T/F If you are still not asleep after ~20 minutes, it is recommended to get up and relax in another room until you feel tired again.
What is True. Try to do a quiet activity and keep the lights dim. The computer and television are too stimulating.
T/F Regular exercise, even right before bed, like walking, lifting weights and swimming can help you sleep better.
What is false. Exercise during the day is beneficial to sleep but it is best to avoid exercising in the late evening. The practice of Tai Chi has particularly been shown to promote sleep.
T/F The bedroom should be reserved for sleep and intimacy.
What is True.
The older you get, the fewer hours of sleep you need.
What is False. Sleep need remains unchanged throughout adulthood. Older people may wake more frequently through the night and sleep less, but their sleep need is no less than during young adulthood.
How long before bed should you turn off "devices"?
Phone, TV, and computer are stimulating and emit light. Turn off these devices 30-60 minutes before you go to bed.
Getting what kind of light early in the day can help with your sleep?
What is sunlight?
What are 2 ways to block out noise?
Ear plugs
White noise machine
The human body never adjusts to night shift work.
What is True. All living things have a circadian rhythm or about 24 hour rhythm. This affects when we feel sleepy and alert. Light and dark cycles set these circadian rhythms. For shift workers, the light and dark cycle doesn’t change. Therefore, a shift worker’s circadian rhythm never adjusts. Whether you work the night shift or not, you are most likely to feel sleepy between midnight and 6:00 a.m.
True or false: A glass of wine or a good stiff cocktail before bed is relaxing and can improve your sleep.
What is false. While alcohol can make it easier to get to sleep, its effect on the brain can disrupt your sleep and make it harder to STAY asleep.
T/F The ideal nap length is 90 min long.
What is False. Keep naps short. Aim to nap for only 10 to 20 minutes. The longer you nap, the more likely you are to feel groggy afterward. And the more likely it is to disrupt your sleep at night.
Reference: Mayo Clinic
What is the ideal bedroom temperature for sleep?
What is 65 degrees. A cool sleep environment will help you to sleep better.