Sleep Basics
How many hours of sleep do most college-aged adults need per night?
What is 7–9 hours?
In which stage of sleep do dreams most often occur?
What is REM sleep?
Lack of sleep makes it harder to do this in class the next day.
What is concentrate (or focus)?
True or False: Going to bed at the same time every night helps sleep.
What is true?
True or False: You can “catch up” on lost sleep on the weekend.
What is false?
What is the term for the body’s natural 24-hour sleep/wake rhythm?
What is circadian rhythm?
Which stage of sleep is most restorative for the body? Light sleep, deeper light sleep, or deep sleep
What is deep sleep (slow-wave/N3)?
True or False: Sleep deprivation can weaken your immune system.
What is true?
Using this type of screen before bed makes it harder to fall asleep.
What is a phone/tablet/computer (blue light)?
Drinking alcohol before bed helps you sleep better. True or False?
What is false (it disrupts REM sleep)?
What hormone is released in the evening to help us fall asleep?
What is melatonin?
True or False: You stay in REM sleep most of the night.
What is false (you cycle in and out)?
Name one health condition linked to chronic sleep deprivation.
What is obesity, diabetes, depression, or heart disease?
Name one food/drink that should be avoided before bed.
What is caffeine, alcohol, or heavy meals?
Snoring is always harmless. True or False?
What is false (it can signal sleep apnea)?
What part of the brain controls sleep and wake cycles?
What is the hypothalamus?
As the night goes on, do we spend more time in REM or deep sleep?
What is more REM sleep?
After how many hours awake is your reaction time similar to being legally drunk?
What is 24 hours?
What is the ideal bedroom environment for sleep (3 factors)?
What is dark, quiet, and cool?
Taking a nap longer than 30 minutes usually makes you feel alert or groggy?
What is groggy (sleep inertia)?
About how long is one full sleep cycle (from light → deep → REM)?
What is 90 minutes?
What happens to muscle activity during REM sleep? Does it become relaxed, tense or paralyzed?
What is it becomes paralyzed?
Sleep deprivation affects this brain region that controls memory and learning.
What is the hippocampus?
Name two relaxation techniques that can improve sleep quality.
What are deep breathing, meditation, stretching, journaling, or reading?
True or False: Most people can function okay on 4 hours of sleep.
What is false (only ~1% of people can due to rare genetics)?