Sleep Basics
These healthy habits, routines, and environmental factors help improve your sleep quality.
What is ... sleep hygiene
What can be included in a relaxing bedtime routine?
What are ... reading, meditation, gentle stretching, and deep breathing
This type of light from phones, tablets, and TVs suppresses melatonin and impacts sleep?
What is ... blue light (emitted from phones, tablets, computer screens)
What is the hormone that causes your body to become sleepy?
What is ... melatonin
Jordan scrolls TikTok in bed every night. What's one sleep hygiene habit Jordan should change?
What is ... putting away screens at least 1 hour before bed
Most adults and older teens should aim for this many hours of sleep each night?
What is ... 7-9 hours
Your bedroom should be these 3 things for the best sleep.
What are ... dark, quiet, and cool
You should stop looking at screens this long before bed to help you sleep well at night.
What is ... 60 minutes (1 hour)
These brain functions are negatively impacted by sleep loss.
What are ... decreased attention, memory recall, reaction time
Maya sleeps until noon on weekends and wonders why Monday mornings are difficult. Which habit should she improve?
What is ... keeping a consistent sleep schedule
Going to bed and waking up at the same time every day helps regulate this internal body clock.
What is ... the circadian rhythm (biological clock)
Experts recommend getting at least this much morning sunlight each day to help regulate your sleep cycle.
What is ... 15-30 minutes
Because this beverage has a half-life of about 5 hours, you should avoid consuming this after mid-afternoon.
What is ... caffeine
This beverage may make you sleepy at first, but actually disrupts deep sleep and REM sleep later in the night?
What is ... alcohol
Alex drinks an energy drink at 6:00pm and can't fall asleep. What likely caused the problem?
What is ... caffeine too late in the day
Name 2 health problems linked with consistently poor sleep.
What are ... heart disease, diabetes, weakened immunity, poor concentration, fatigue, increased stress
This type of exercise improves sleep quality when done earlier in the day.
What is ... moderate aerobic exercise
This bedtime activity can increase anxiety and make it harder to fall asleep.
What is ... clock-watching or doom-scrolling
If you've been awake for more than 20 minutes, experts recommend doing this instead of lying in bed.
What is ... getting out of bed and doing a quiet, relaxing activity until sleepy
Eli wakes up at 2am and stares at the clock for 30 minutes. According to sleep hygiene recommendations, what should Eli do instead?
What is ... leave the bed after about 20 minutes and do a quiet activity until sleepy
Instead of relying on this common solution, experts recommend improving sleep hygiene first.
What are ... sleeping pills
According to studies, your bed should only be used for these 2 things.
What are ... sleep and intimacy
What are 2 examples of a sleeping environment that will make it harder for you to fall asleep at night.
What is ... noisy, bright lights, blue light from screens, hot
Neuroscientists #1 tip for improved sleep
What is ... waking up at the same time every day
Sam studies, watches Netflix, and eats in bed every day. Which sleep hygiene principle is being ignored?
What is ... using the bed for sleep and intimacy