Sleep Facts
T/F Boredom makes you sleepy, even if you have had enough sleep.
What is False. When people are active, they usually don’t feel sleepy. When they take a break from activity, or feel bored, they may notice that they are sleepy. However, what causes sleepiness most is sleep loss—not getting the sleep you need. Adults who don’t get enough good sleep feel sleepy when they’re bored. Boredom, like a warm dark room, doesn’t cause sleepiness, it merely unmasks it.
How many hours of sleep should you get each night (adults)?
What is 7-9.
Beverages containing this stimulant, should be avoided prior to bedtime.
What is Caffeine.
List 2 things that make a good sleep environment.
A good sleep environment is very dark, quiet, cool, and comfortable.
T/F Sleep disturbances only affect ~5% of people in early stages of recovery.
What is False. Sleep disturbances are extremely common in the early stages of recovery from alcohol dependence and may persist for several months despite continued abstinence.
T/F During sleep, your brain rests.
What is False. While your body rests, your brain doesn’t. An active brain during sleep prepares us for alertness and peak functioning the next day.
This is a record of a person's bedtime routine that summarizes their sleep habits. It's used to promote better sleep hygiene. It's called a ________
Sleep Diary or Journal
T/F Sleeping in on weekends will help you get better sleep throughout the week.
What is False. Try to go to sleep and wake up at the same time every day, even on the weekends.
List 2 ways to reduce light in the sleep environment.
Blinds
Face Mask
Turn clock away
Electronic free
T/F Quality of sleep is directly linked to quality of life.
What is True.
This is the stage of The Sleep Cycle in which people dream.
What is Stage 5 (REM stage). Though many people fail to remember their dreams, dreaming does normally occur for every person, every night. Dreams are most vivid during REM or rapid eye movement sleep.
T/F If you are still not asleep after ~20 minutes, it is recommended to get up and relax in another room until you feel tired again.
What is True. Try to do a quiet activity and keep the lights dim. The computer and television are too stimulating.
T/F Regular exercise, even right before bed, like walking, lifting weights and swimming can help you sleep better.
What is false. Exercise during the day is beneficial to sleep but it is best to avoid exercising in the late evening. The practice of Tai Chi has particularly been shown to promote sleep.
T/F The bedroom should be reserved for sleep.
What is True.
T/F It is recommended that you go to bed stuffed.
False, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up.
T/F The older you get, the fewer hours of sleep you need.
What is False. Sleep need remains unchanged throughout adulthood. Older people may wake more frequently through the night and sleep less, but their sleep need is no less than during young adulthood.
How long before bed should you turn off "devices"?
Phone, TV, and computer are stimulating and emit light. Turn off these devices 30-60 minutes before you go to bed.
Spicy foods are considered relaxing and make a good evening snack to aid with sleep.
Caffeine and spicy foods are considered particularly stimulating. Choose warm milk or herbal tea instead.
What are 2 ways to block out noise?
Ear plugs
White noise machine
List 3 benefits of getting enough sleep.
T/F The human body never adjusts to night shift work.
What is True. All living things have a circadian rhythm or about 24 hour rhythm. This affects when we feel sleepy and alert. Light and dark cycles set these circadian rhythms. For shift workers, the light and dark cycle doesn’t change. Therefore, a shift worker’s circadian rhythm never adjusts. Whether you work the night shift or not, you are most likely to feel sleepy between midnight and 6:00 a.m.
List 3 relaxation techniques that can help with sleep.
Breathing
Meditation
PMR
Visualization
Taking a bath
Drinking sleepy tea
T/F The ideal nap length is 90 min long.
What is False. Keep naps short. Aim to nap for only 10 to 20 minutes. The longer you nap, the more likely you are to feel groggy afterward. Avoid naps later in the day.
Reference: Mayo Clinic
What happens when a child does not get enough sleep?
Children who don't get a sufficient amount of sleep may not appear to be sleepy. Instead, they may struggle with attentiveness, hyperactivity, aggression or disruptive behavior.
This can happen for adults too!
This is the name of the natural "rhythm" that the body follows throughout a 24-hour period.
What is the Circadian Rhythm.