Good Sleep Habits
True or False: Consuming caffeine before bedtime is okay.
False (Ideal to stop drinking in mid-afternoon)
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 - routine is best.
True or False: Artificial light disrupts sleep
True - it eliminates your own melatonin that is produced naturally in your body.
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
Using a _________________ to track your sleep is a good way to identify problems with your sleep.
Sleep Diary
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
True of False? Sleep should be a priority in your life.
Name what the Circadian Rhythm is.
Your body's internal clock (runs on a 24 hour cycle)
What are sleep problems that are controllable
Not tired, too tired, poor diet, poor exercise habits, eating late, too much caffeine, not winding down, lack of knowledge about sleep.
You should establish a ___________ to help improve sleep habits.
Sleep schedule, Routine
True or False? Sunlight is essential to good sleep.
True - it helps set your circadian rhythm.
What is sleep hygiene/wellness?
Refers to healthy habits, bed time rituals, 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 reasons why we are always tired
What can you do if you wake up in the middle of the night?
Don't look at clock, breathe, don't get up, don't worry, don't drink water, stay lying down.
True or False? Lack of sleep does not affect your emotions.
False - it can make you irritable, moody, irrational, depressed, stressed
What comes from tablets and phones that disrupts your circadian rhythm?
Blue light
Name what happens during REM sleep.
Dreaming
True or False? You can change your chronotype.
Generally false, it's genetic.
Name 4 techniques you can do to help promote sleep.
Meditation, Progressive Muscle Relaxation, Breathing, 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
What is 1 benefit of dreaming?
Creativity, solve problems next day, emotional first aid
Name the hormone that regulates sleep.
Melatonin
What are the 4 choronotypes (names)
Lion, Bear, Wolf, Dolphin