Sleep Basics
How many hours of sleep do most adults need each night for optimal health?
What is 7–9 hours?
Lack of sleep can make you more likely to feel this emotion first thing in the morning.
What is irritability?
True or False: You can train your body to function well on 4 hours of sleep.
What is False — performance and health decline over time.
What type of light exposure in the morning helps reset your circadian rhythm?
What is natural sunlight?
Sleep supports which system that fights infections?
Immune system
What natural hormone helps regulate our sleep–wake cycle?
What is melatonin?
What is one emotional symptom of long-term sleep deprivation?
What is emotional numbness or difficulty feeling joy?
True or False: Snoring always means you have sleep apnea.
What is False — snoring can occur without apnea.
Taking naps longer than this time can make you groggy instead of refreshed.
What is 30 minutes?
True or False: Good sleep can lower blood pressure
True
Which stage of sleep is known for vivid dreaming and emotional processing?
What is REM (Rapid Eye Movement) sleep?
True or False: Poor sleep makes it harder for the brain to regulate emotions and respond calmly to stress.
What is True?
True or False: Watching TV before bed helps you relax and fall asleep faster.
What is False — blue light delays melatonin release.
Eating heavy meals right before bed can cause this type of discomfort.
What is acid reflux or indigestion?
What chronic disease linked to high blood sugar becomes more likely with poor sleep?
What is type 2 diabetes?
What internal “clock” helps control sleep timing and body temperature?
What is the circadian rhythm?
Which emotion-regulating hormone increases when you’re sleep-deprived, making you feel stressed and restless?
What is cortisol?
True or False: Snoring is harmless and doesn’t affect sleep quality.
What is False — it can reduce oxygen flow, disrupt deep sleep, and cause fatigue.
Name one beverage that can naturally promote relaxation before bed.
What is herbal tea (like chamomile or lavender)?
What is one reason sleep deprivation makes you physically clumsier the next day?
What is it slows coordination?
What percentage of our life do we spend sleeping on average?
What is about one-third (≈33%)?
How does chronic stress affect your ability to sleep?
What is it causes insomnia or fragmented sleep?
True or False: You can train your body to function well on 4 hours of sleep.
What is False — performance and health decline over time.
How long before bed should you stop using your phone or laptop to avoid blue light disruption?
What is 30–60 minutes?
People who sleep fewer than 7 hours a night are how many times more likely to catch a cold?
What is three times more likely?