Good Sleep Habits
How long should it ideally take you to fall asleep?
10 - 15 minutes. If it takes longer than this, experts recommend getting out of bed and moving around for a bit.
How many hours of sleep do most healthy teens need each night?
Between 8 -10 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: 72% of teens report getting enough sleep at night.
False. According to the CDC, 72.7% of high school students and 57.8% of middle school students don't get enough sleep on school nights.
What percentage of the population dreams in color?
75%. Before colored TV, only 15% of the population did.
What is the optimal nap time?
10 - 20 minutes. This is considered an "ultra-charging power nap" that can increase alertness for a couple of hours without making you feel groggy.
What is the most common substance that can hinder sleep when taken later in the day?
Caffeine
Mental health effects of poor sleep hygiene include...
Sleep deprivation can lead to depression, anxiety, and mood disorders. It can also make it harder to control your emotions and behavior, solve problems, and cope with change.
Which mammal holds hands while they sleep?
Otters
How many hours before bed should you stop eating?
2-3 hours before you plan to fall asleep.
How many stages of sleep do we cycle through?
Sleep has four stages: three non-rapid eye movement (NREM) stages and one rapid eye movement (REM) stage.
Cognitive effects of poor sleep hygiene include...
Sleep deprivation can impair your memory, attention, and ability to think critically. It can also lead to incorrect decisions, worsened reaction time, and impaired driving.
What percentage of our lives do we spend sleeping?
What is the ideal temperature to sleep in?
65 - 68 degrees.
What stage of sleep do we dream in?
REM (rapid eye movement)
Physical effects of poor sleep hygiene include...
Sleep deprivation can increase your risk of hypertension, diabetes, obesity, heart attack, and stroke. It can also weaken your immune system, making you more likely to get infections like the common cold.
What is the record for the longest period of time without sleep?
The record for the longest time a human has gone without sleep is 11 days and 24 minutes (264.4 hours), set by Randy Gardner in the 1960s.
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.
What kinds of things does our body do while we are sleeping?
The brain remains active during sleep as it consolidates and sorts memories, repairs muscles, manages hormones, grows bones, and gets rid of toxic waste built up during the day.
What are some things that cause insomnia?
Stress, physical or mental illness, social habits, sleeping arrangements, family history, work shifts, and diet and exercise habits, electronic distractions, medical conditions, etc.
What two times of the day do we naturally feel most tired?
2:00 AM and 2:00 PM