Food for Thought
True or False: alcohol interrupts the quality of sleep
True - it is recommended to stop drinking 4-6 hours before bed
A person with acid reflux would benefit most from which sleeping position?
sleeping propped upright
Name 3 practices that can improve your sleep
turning off lights, turning off screens (tv/phone), avoiding alcohol/caffeine
What is the average number of hours that an adult should sleep every night?
7-9 hours
Name 3 sources of caffeine that you should avoid before bedtime
coffee, tea, soda, chocolate
sleeping on the belly
This treatment is equally effective to medications in treating insomnia
Hint - look at the column title (it's not body or soul)
mindfulness/meditation
True or False: it's important to stay on a consistent sleep cycle, even during holidays and weekends
true - consistency is important to keep the internal clock running smoothly
Which dinner will make it harder to fall asleep - cheeseburger or chicken salad
cheeseburger - avoid heavy, fatty, and carbohydrate rich meals before bed
What is considered to be the best sleeping position for most people?
sleeping on your side with knees slightly bent
What is the ideal sleeping temperature - 40 F, 65 F, 75 F, or 80 F?
65 F
True or False: If you don't fall asleep after 20 minutes, you should get out of bed
true
How long before bed should you stop eating?
4-6 hours before bed - avoid eating late at night, as your body will be converting food into energy
True or False: moderate intensity exercise won't impact your sleep if you complete it at least 1 hour before bedtime
true
True or False: taking a warm shower/bath before bed can prevent you from sleeping well
false
What chemical in the brain is responsible for promoting a good night's sleep?
melatonin
Name 1 food that helps put you to sleep?
Hint - options include a meat, a fruit, and a nut
turkey, cherries, almonds
True or False: sleeping on your back is good if you have sleep apnea
false - sleeping on your side is preferred
false
What is a sleep diary useful for?
tracking sleep patterns, recording duration of sleep, recognizing barriers to sleep