Sleep Misconceptions
People need less sleep as they grow older.
True or False?
False!
Habitual insufficient sleep is associated with adverse outcomes related to cardiovascular, metabolic, mental, and immunological health.
How many hours of sleep do adults need per night?
7-9 hours
Name two consequences of getting too little sleep.
-Physical and mental health problems
-Injuries, less alert
-Loss of productivity
-Trouble learning, focusing, and reacting
-Symptoms of anxiety and depression
What does 'REM' stand for?
Rapid eye movement
-Its name comes from how your eyes move behind your eyelids while you're dreaming.
Your body gets used to lack of sleep.
True or false?
False!
A lack of sleep takes a toll on your brain and body.
How long is the average nap?
The average nap is about one hour.
Name two benefits of getting a good night's sleep.
-Increased immunity
-Improved cognitive performance
-Regulated Blood Sugar
-Improved mood and mental health
In what sleep stage do dreams occur?
4th stage- REM
Snoring can be harmful.
True or False?
True!
Severe snoring may be a cause of concern and it can be a sign of sleep apnea.
How many stages of the sleep cycle are there?
There are four sleep stages
-The first three form non-REM (NREM) sleep and the last includes rapid eye movement (REM) sleep.
Name three things to do before bed to help you fall asleep.
-Put away electronics
-Take a warm bath/shower
-Listen to music
-Practice meditation and relaxation techniques
-Read a book
-Bedtime Tea
-Journal
What is the most common way to dream?
We dream mostly in pictures.
If you are having trouble falling asleep, you should get out of bed and do something.
True or False?
True!
It is recommended to get out of bed and do something relaxing if you have spent 20 minutes trying to fall asleep.
Who is more likely to have insomnia- men or women?
Women are 40% more likely to have insomnia than men are.
Name three things to avoid before going to sleep.
-Vigorous exercise
-Alcohol
-Caffeine
-Watching TV, using electronics
-Heavy food or late-evening meals
-Spicy food
-Large amounts of liquid
On average, how many hours a night do we dream?
On average, we spend about two hours per night dreaming.
Napping makes up for a lack of nighttime sleep.
True or False?
False!
Naps are not a substitute for quality sleep at night.
In what position do adults sleep most- on their side, back, or stomach?
On average, adults sleep on their side 54% of the time, on their back 38% of the time, and on their stomach 7%.
Name two relaxation techniques to help fall asleep.
-Breathing exercises
-Visualization exercises
-Meditation
-Progressive muscle relaxation
REM sleep starts about how many minutes after we fall asleep?
REM stage usually starts 90 minutes after the sleep state