Good Sleep Habits
When should someone exercise to promote good sleep?
Morning or afternoon (at least 2 hours prior to bedtime)
True or false: if you can't sleep, you should just "get up for the day"
False
Does your brain rest during sleep?
No
True or false: consistently poor sleep can make you more susceptible to infections and illnesses
True: sleep deprivation can weaken the immune system
This is the average length of one sleep cycle
90 minutes
This is how long the ideal nap should be
30 minutes or less
True or false: you should adhere to the same sleep schedule every day, even on weekends
This is the recommended amount of time the average adult should sleep
7-9 hours
This is how sleep deprivation can impact your mood (at least two factors)
Mood swings, irritability, increased anxiety, depressed mood, etc.
True or False: The higher the altitude the greater the sleep disruption?
True
This is the length of time you should stop eating before bed
2-3 hours
This type of light (emitted by technology) can negatively impact your sleep if viewed too close to bedtime
Blue light
This is the primary cause of sleep disruption
Snoring
True or false: you lose weight when you are sleep deprived
False. You are more likely to gain weight
24 hours
This is the ideal temperature to sleep in
60-67 degrees
This is the most common substance that can hinder sleep when taken later in the day
Caffeine
We dream during this stage of sleep that we
REM (Rapid Eye Movement)
These are two types of sleep disorders
Insomnia, hypersomnia, narcolepsy, sleep apnea, restless leg syndrome, parasomnias (unusual behaviors during sleep, i.e. night terrors, sleepwalking, sleep paralysis, hypnagogic hallucinations, etc.)
These are the two times of day that we naturally feel the most tired
2am and 2pm
This is what you should do if you are not able to fall asleep
Get up and do something relaxing, such as reading a book
These are 3 things that can cause insomnia
Stress, physical or mental illness, sleeping arrangements, snoring, family history, work shifts, and diet and exercise habits
This stage of sleep is considered deep sleep
Non-REM (N1-N4)
These are some functions of our brain that can be impacted by sleep loss
Decreased attention, memory recall, judgement, reaction time, creativity, motor skills, emotion regulation, etc.
The suprachiasmatic nucleus (SCN) is a brain area in the hypothalamus that regulates this function, which is the body's internal clock
Circadian rhythm