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Why does screen time before bed disrupt sleep?
Screens interfere with the body's natural production of melatonin
What do you consider an uncomfortable sleep environment? Why can this impact sleep?
Factors such as an unsupportive mattress, excessive noise, bright lights, and extreme temperatures, can make it difficult to fall asleep and stay asleep.
Why does Irregular Mealtimes and Heavy Meals Before Bed have a negative impact of sleep?
It can lead to poor indigestion.
Why is it important to assess your sleep needs?
What is emitted by screens suppresses melatonin production and disrupts the circadian rhythm, delaying sleep onset and reducing sleep quality?
Blue Light
What environmental factors lead to good sleep?
A comfortable, dark, quiet, and cool sleep environment can promote relaxation and improve sleep quality.
Why might light impact sleep?
It might make it harder to fall asleep because it can prevent melatonin production
How can you monitor your sleep quality?
Pay attention to how you feel upon waking and throughout the day to assess the effectiveness of your sleep schedule. Keep a sleep diary to track your sleep patterns, including bedtime, wake-up time, sleep duration, and any factors that may affect your sleep quality.
Inconsistent bedtimes and wake-up times can...?
...disrupt the body's internal clock and lead to difficulties falling asleep and waking up refreshed
Is sedentary behavior good or bad for sleep?
Alack of regular physical activity can contribute to poor sleep quality and difficulty falling asleep, as movement early in the day can help to relax the body.
What tends to be the most comfortable temperature for sleeping?
60-67 degrees Fahrenheit (15-20 degrees Celsius)
How should you gradually Adjust Your Sleep Schedule?
Gradually adjust your bedtime and wake-up time by 15-30 minutes each day until you reach your desired sleep schedule.
What can disrupt circadian rhythms and contribute to poor sleep quality?
Shift work, jet lag, and frequent changes in sleep schedule
Stress, anxiety, and worry can interfere with sleep by increasing arousal levels and triggering physiological responses that make it harder to relax and fall asleep. What things can you do to help relax?
Movement, mindfulness, journaling, deep breathing, etc.
How can you desire your room so it is optimal for sleep?
Declutter, organize, limit distractions, calming colors, soft lighting,
What is the circadian rhythm?
The natural, 24-hour cycle of physical, mental, and behavioral changes that occur in the body. Part of the sleep wake cycle.
Why does Caffeine and Stimulant Consumption disrupt sleep?
Consuming caffeine, nicotine, or other stimulants close to bedtime can interfere with sleep by increasing alertness and delaying the onset of sleepiness.
Caffeine has a half-life of several hours, meaning it can linger in the body and disrupt sleep even if consumed earlier in the day.
List things you can do to create an ideal sleep environment.
Create a comfortable space, with limited light and cool temperature. Limit blue light from screens, reduce noise, clean and decorate space.
Make a commitment to add something beneficial to your bedtime routine this week. What are you going to add and why?
Free response
How can you create a personalized sleep schedule? Three things
Assess Your Sleep Needs, Consider Your Lifestyle and Responsibilities, Identify Your Circadian Rhythm, Set a Consistent Sleep Schedule, Gradually Adjust Your Sleep Schedule, Create a Bedtime Routine, Monitor Your Sleep Quality, Adjust as Needed