Poor Sleep Habits
How can less than 7 hours of sleep affect your emotions?
Can make you angry, stressed, sad, tired, lack energy, etc.
Is daily movement good for sleep hygiene?
Yes, however you shouldn't exercise right before bed.
How many hours of sleep do most healthy adults need each night?
Between 7-9 hours. However, some individuals can function with as little as 6 hours of sleep, while others can't function at their peak unless they've had 10 hours of sleep.
True or False: Sleep loss can cause mood disturbances.
True - Chronic sleep loss impairs the brain's ability to regulate emotions, raising the long-term risk for mood disorders like depression and anxiety.
What percentage of the population dreams in color?
75%. Before colored TV, only 15% of the population did.
What percentage of American adults experience sleep problems at some point in time?
60%.
If you have to nap during the day how long should your nap be?
30 minutes or less.
What is the primary cause of sleep disruption?
Snoring
Is it possible to "catch up" on sleep?
True or False: Man is the only mammal that willingly delays sleep.
True
How does blue light from technology affect your sleep?
Blue light disrupts sleep by suppressing the production of melatonin—the hormone that makes you sleepy—and tricking your brain into thinking it is daytime.
Why is it not beneficial to snooze your alarm?
It can increase feelings of grogginess (called sleep inertia) and confuses your body.
What stage of sleep is considered
"deep sleep"
Non-REM
True or False: Dehydration can affect your sleep.
True - Dehydration can elevate your heart rate and impair your body's temperature regulation, leading to lighter, fragmented sleep.
True or False: The higher the altitude the greater the sleep disruption?
True - sleep disturbances are greater at altitudes of 13,200 feet or more.
How many hours does caffeine disrupt sleep after consumption?
Coffee can disrupt sleep for 8 to 12 hours after consumption. Because caffeine has an average half-life of 4 to 6 hours, a large portion of it remains active in your bloodstream long after the initial energy boost fades, delaying sleep onset and preventing deep, restorative rest.
What is the ideal temperature to sleep in?
60-67 degrees.
What stage of sleep do we dream in?
REM.
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 - set by a high school student in 1964.
What are 3 things that can cause insomnia?
Stress, physical or mental illness, sleeping arrangements, family history, work shifts, and diet and exercise habits.
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.
Does your brain rest during sleep?
No, the brain remains active during sleep as it still controls your bodily functions, but the brain gets "recharged" during sleep.
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