Sleep needs
This is the recommended range of hours an adult needs to sleep…
What is 7 to 9 hours?
This is the amount of time before bed you should avoid taking a nap to improve your sleep
What is 6 hours before bed?
These items emit blue light that disrupt sleep
What is TVs, all electronic devices and LED lights?
(Bluelight makes it difficult for the body to release melatonin)
This stage of sleep involves rapid eye movements, increased brain activity and dreaming
What is Rapid Eye Movement (REM)?
During these moon phases people go to bed later and sleep less
What is days leading up to the full moon?
(although the reasons are unclear!)
This percentage of Americans feel their sleep is “fair” or “poor”
What is 35%?
This is the recommended nap length
What is 30 minutes?
This is the ideal climate for sleeping
What is cool temperatures?
This is the amount of time sleep cycle resets
What is Every 80 to 100 minutes
This is known as the “sleep hormone”
What is Melatonin?
This is the recommended range of sleep needed for children that are 3-5 years old
What is 10 to 13 hours?
This is the amount of time before bed it is recommended to stop looking at phones, TV or laptop
What is 30 minutes?
These are two sleep tools that are important when blocking out light
What is Eye masks or Black out curtains ?
These are three things to control your sleep cycles
What is turn off artificial lights, meditate or relax, and avoid caffeine before bed
T/F athletes sleep more than the typical population
What is true?
(sleep is the body’s healing time)
This is the ratio of adults that don't get enough sleep
What is 1 in 3 adults do not get enough sleep?
This is the amount of aerobic (like running) exercise that is recommended to improve sleep
What is as little as 10 minutes?
This essential oil scent can help initiate sleep
What is lavender?
These are the three sleep cycle factors
What is genes, environment, and lifestyle choices?
This specific type of exercise is known for improving sleep
What is Tai Chi?
T/F: eating a big meal before bed can help you sleep better
What is False!
(Your body will use energy to digest that meal, which can keep the body active/awake when it should be winding down instead)
This is how often you should change your mattress to get the best sleep
What is every 7-10 years?
T/F: Not getting enough sleep is seen as a risk factor for obesity and type 2 diabetes…
What is TRUE!
(Lack of sleep causes many hormonal / endocrine disorders, especially metabolic disorders)
T/F: Lack of sleep can lead to more vivid dreams / REM sleep the next night…
What is TRUE!
This phenomenon is known as “REM rebound”— there is a heightened frequency and intensity in REM sleep after periods of sleep deprivation.
This common practice involves trying to recover sleep lost during the week by sleeping in on weekends, but studies suggest it may not fully compensate for the deficits.
What is "catching up on sleep"?
This is a concept known as “sleep debt”