Good Sleep Habits
True or False: The ideal time to stop consuming caffeine before bedtime is 2 hours.
False (Ideal time = 6 hours before bedtime)
True or False: Varying your sleep (total hours slept, what time you go to bed, what time you wake up) is BENEFICIAL for overall sleep wellness.
False
True or False: Sleep deprivation was used as a method of torture.
True
True or False: R.E.M Sleep stands for Rapid Eye Movement.
True
True or False: Long and frequent naps throughout the day help promote sleep at night.
False
About how long should you turn off screens before bedtime?
About an hour
List 2 examples of a sleeping environment that will make it hard for you to fall asleep at night.
Noisy, Uncomfortable bed, Snoring roommate, Room not dark enough, Hot temperature
How many hours of sleep should you be getting at night?
7-8 hours
Name what the Circadian Rhythm is.
Your body's internal clock (runs on a 24 hour cycle)
When is the best time to take a nap?
Early afternoon (12-3pm)
You should establish a ___________ to help improve sleep habits.
Sleep schedule, Routine
When should you NOT be exercising if you want to sleep well?
Less than 30 minuites before bedtime
What is sleep hygiene?
Refers to healthy habits, behaviors and environmental factors that can be adjusted to help you get the best sleep possible
How many stages of sleep are there?
Four (Stage 1, Stage 2, Stage 3, REM)
Name 2 cons to napping for too long.
Trouble falling asleep at night, Grogginess
How long before bed should you stop eating?
2-3 hours for a meal; 30 minutes for a light snack
What are 2 effects of consuming too much caffeine?
Fidgety/Anxious, Headache, Heart beating too fast, Restlessness, Upset stomach, Trouble falling asleep
What are 3 reasons why we need sleep?
Support healthy brain function, Reduce stress, Promotes a healthy metabolism, Immune functioning, Emotional regulation, Judgement and decision making, Growth and healing, Energy conservation
Name what happens during REM sleep.
Dreaming
How long should you be napping for?
Ideally between 15-30 mins
Name 4 techniques you can do to help promote sleep.
Any RSM topics (Meditation, Progressive Muscle Relaxation, Aromatherapy, Mindfulness, Journaling) Avoiding Caffeine, Regular exercise, Minimize naps, Create a routine, Limit screen time before bed, Eat a healthy diet
Name 3 effects of poor sleep hygiene.
Daytime sleepiness/fatigue, Poor memory, Headaches, Difficulty concentrating, Irritable, Having a hard time falling asleep, Poor sleep quality/quantity
Being awake for 16 hours straight is comparable to having a blood alcohol level of what percent?
.05%
Name 2 chemicals involved with regulating sleep.
Melatonin, Adenosine, GABA, Norepinephrine, Cortisol
What are 2 negative effects on your health stemming from napping for too long?
Raise blood pressure, Increased risk of developing type-II diabetes, stroke, heart disease, depression, obesity