Sleep Basics
How many hours of sleep do most teens need each night?
8-10 hours
What should you do to your room's lights before bedtime to help you sleep better?
Turn them off or dim them
What is it called when you have a hard time falling asleep or staying asleep?
Insomnia
What do you call a dream where you can control what happens?
Lucid dream
Which animal sleeps the most during the day: lion, cat, or dog?
What part of your body needs sleep to help you think, learn, and remember?
Brain
What is one way to relax before bed?
Reading, listening to calm music, breathing exercises
What can make it hard to fall asleep if you use it too close to bedtime?
Screens like computers, tablets, or phones
What is a scary dream that can wake you up called?
Nightmare
How long does it usually take to fall asleep?
10-20 minutes
What do you call the cycle of being awake during the day and sleeping at night?
Circadian Rhythm
What time of day is best for getting sunshine to help your body know when to sleep?
Morning
Name one reason stress can affect your sleep?
Racing thoughts, increased heart rate, tension, increased anxiety
Name one thing people often dream about?
Being chased, flying, or falling
What is the longest someone has stayed awake without sleeping?
About 11 days
What is the name of the hormone that makes you feel sleepy?
Melatonin
What is one thing that you should avoid eating or drinking before bed?
Caffeine, sugary snacks, heavy meals
What is something you can do if you wake up in the middle of the night and can’t get back to sleep?
Deep breathing, reading something calming, staying relaxed in bed
What is it called when you act out your dreams while sleeping?
Sleepwalking or REM behavior disorder
What part of sleep do dreams mostly occur in?
REM sleep (Rapid Eye Movement Sleep
Name one thing that happens inside your body when you sleep?
Muscle repair, memory consolidation, hormone release, tissue and cell repair, immune system boosting, detoxification in the brain, energy conservation, balancing emotions
Describe a consistent bedtime routine?
Any routine that includes calming activities like brushing teeth, changing into pajamas, reading, etc.
What condition involves breathing stopping and starting during sleep?
Sleep apnea
What is it called when you wake up from a scary dream and your heart is racing?
Night terror or strong emotional reaction
What’s one benefit of getting enough sleep?