Category 1: Sleep Basics
What is sleep, and how does it differ from sleep hygiene?
Sleep is an active state of unconsciousness where the brain is at rest and reactive to internal stimuli. Sleep hygiene is the set of practices that promote healthy, restful sleep.
How does sleep benefit the body and mind?
It allows the body to recharge and the mind to process information.
What are the two main types of sleep?
REM and Non-REM.
What is the circadian rhythm?
The body's internal clock that regulates sleep and wake cycles based on environmental cues.
Why should you avoid caffeine in the evening?
Caffeine can make it harder to fall asleep and reduces sleep quality.
Name two things that make up good sleep hygiene practices.
Consistent sleep schedule and a comfortable sleep environment.
True or False: Sleep is important only for physical health.
False.
It is important for both physical and mental health.
What happens during Stage N1 of Non-REM sleep?
REM and Non-REM.
True or False: Adolescents’ sleep cycles are the same as adults.
False. Adolescents have a different sleep cycle due to hormonal changes.
Name two foods that can promote better sleep if eaten as a bedtime snack.
Almonds and bananas.
True or False: Improving sleep hygiene is costly and risky.
False.
How does sleep improve productivity?
By enhancing attention, concentration, creativity, and memory.
Describe the characteristics of Stage N3 sleep.
It is deep, restorative sleep with lowered muscle tone, heart rate, and body temperature.
How does melatonin production affect teens' sleep patterns?
Melatonin is released later at night, making it harder for teens to fall asleep early.
What is one effect of screen time before bed on sleep?
Blue light from screens suppresses melatonin production, making it harder to fall asleep.
List two environmental factors that can improve sleep hygiene.
Noise control and comfortable room temperature.
Describe one way sleep hygiene can impact daily life positively.
It can improve memory and reduce fatigue, helping with self-care and productivity.
Which sleep phase is responsible for dreaming?
REM (Rapid Eye Movement) sleep.
Name one reason adolescents may struggle with early school start times.
Teens may wake up before their bodies are fully rested due to a delayed sleep cycle.
Why is it important to create a relaxing bedtime routine?
It helps the body wind down and prepares it for restful sleep.
Explain why sleep hygiene is considered a public health strategy.
It promotes better health, reduces risk, is low-cost, and improves overall quality of life.
Explain how forming good sleep habits can create positive reinforcement.
Good sleep routines make healthy behaviors automatic, reinforcing them with positive outcomes like better health.
How does the brain activity in REM sleep differ from Non-REM?
REM (Rapid Eye Movement) sleep.
Explain how a consistent wake-up time can help improve sleep patterns for adolescents.
It helps regulate the body clock, making it easier to wake up and fall asleep on a set schedule
List three aspects of a sleep-friendly bedroom environment.
A dark room, a comfortable mattress, and a cool temperature.