Poor Sleep Habits
What can less than 7 hours of sleep a night do to you?
Is exercise good for sleep hygiene?
Yes, however you shouldn't exercise right before bed.
How many hours of sleep do most healthy adults need each night?
Between 7-9 hours.
True or False: Sleep loss can cause mood disturbances.
True
What percentage of the population dreams in color?
75%. Before colored 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.
What DBT skill incorporates sleep as a way to increase positive emotion and reduce vulnerability to the Emotion Mind?
ABC PLEASE
How many years can sleep deprivation age your brain?
3-5 years.
What part of your brain regulates sleep patterns?
Hypothalamus
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.
In order to prepare for sleep, when should you discontinue electronic use?
30-60 minutes before bed.
What stage of sleep is considered
"deep sleep"
Non-REM, Stage 3
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: We spend roughly one third of our lives sleeping.
True - We spend approximately 25 years in a state of sleep
What is the most common substance out there that can hinder sleep when taken later in the day?
Caffeine.
If you haven't been able to sleep after ___ minutes, you should engage in a boring, calm, or undesirable activity.
20
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 for the longest period of time without sleep?
264.4 hours - set by a high school student in 1964.
What are 3 things that can cause insomnia?
Stress, physical or mental illness, sleeping arrangements, family history, work shifts, and diet and exercise habits.
What are some examples of a good bed time routine?
Turning off electronics, reading a book, going to bed and waking up at the same time everyday (including weekends), anything that helps you wind your mind and body down.
When does melatonin stop being produced?
In the day time or when exposed to light
What are some functions of our brain that can be impacted by sleep loss?
Decreased attention, memory recall, emotional regulation, reaction time, etc.
What two times of the day do we naturally feel most tired?
2:00 AM and 2:00 PM