Poor Sleep Habits
Eating ______ or _______ can disrupt your sleep.
Sugary foods, too much food
What are two benefits of proper sleep hygiene?
Improved attention, mood, behavior, learning, memory, emotion regulation, quality of life, and overall physical and mental health
How many hours of sleep should an adult get, on average?
7 to 9 hours
True or False. Poor sleep hygiene can increase your risk of hypertension, diabetes, obesity, depression, heart attack, and stroke
True
What percentage of American adults experience sleep problems at some point in time?
30%.
What are 3 examples of poor sleep hygiene that can negatively impact sleep?
Eating large meals before bed, exercising right before bed, sleeping in a noisy or uncomfortable environment, and using your bed for activities other than sleep
You should discontinue use of electronics at least ___ minutes before bed.
30
What hormone regulates our body's sleep-wake cycle?
Melatonin
How can sleep loss cause mood disturbances?
Be more irritable or vulnerable to stress, experience an increase in negative emotional responses and a decrease in positive emotions, more fatigued and less motivated
How much of our lives are spent sleeping?
1/3
What type of light can greatly affect your sleep (emitted by technology)?
Blue light, emitted from phones, tablets, and computers can greatly impact your sleep.
Naps should be ___ and before ____.
Less than 30 minutes, 3 PM
What DBT skill focuses on reducing vulnerabilities to distress and is connected to sleep hygiene?
ABC PLEASE
True or False: You lose weight in your sleep.
True - Adequate sleep is also linked to reduced calorie consumption and improved food choices. Sleep deprivation disrupts the balance of hormones like ghrelin (which promotes hunger) and leptin (which signals satiety), leading to increased appetite and cravings for high-calorie foods.
How many years can sleep deprivation age your brain?
3-5 years.
True or False. It is best to journal if you're ruminating at night and having trouble sleeping.
False, you should practice a mindfulness exercise
If you can't fall asleep after about 20 minutes, what should you do?
Engage in a boring, calming, or undesirable activity
Which stage of sleep is considered deep sleep? How long does this stage typically last
Stage 3, 20-40 minutes
What are 2 types of sleep disorders?
Sleep apnea, insomnia, narcolepsy, restless leg syndrome, etc.
What is the record for the longest period of time without sleep?
264.4 hours or 11 days and 25 minutes - set by a high school student in 1964.
Which substances interfere with brain activity and keep us awake longer? What are these substances called?
Caffeine and nicotine, stimulants
What are some examples of a good bed time routine?
Turning off electronics, reading a book, going to bed and waking up at the same time everyday (including weekends), anything that helps you wind your mind and body down.
What organ produces melatonin?
Pineal
What are some functions of our brain that can be impacted by sleep loss?
Decreased attention, memory recall, judgement, reaction time, etc.
What two times of the day do we naturally feel most tired?
2:00 AM and 2:00 PM