Sleep During Pregnancy
Baby's Sleep
Sleep General
Fun Facts
Wrap up (Last)
100
What is the recommended sleeping position for pregnant women?
sleeping on your side
(left side is best)
more blood flow to heart, kidneys, and uterus
better delivery of nutrients and blood to baby
100
Newborn babies spend most of their time [awake or asleep]...
Asleep!
A baby sleeps for about 11-19 hours every 24 hour period!
100
Teenagers should average how many hours of sleep per night? (answer with a range)
8-10!
- Do you get this much sleep per night? What changes can you make to your routine to try and make sure you get this many hours of sleep per night?
100
A cat spends how much of their life asleep?
A. 1/2
B. 2/3
C. 1/4
D. 1/3
B 2/3
100
What is 1 very important thing you can do that will help you and baby with regards to sleep?
Prioritize good sleep for yourself, if you are well rested you can be more efficient in taking care of baby as well.
200
What can you do during the day to help facilitate good sleep at night?
A. exercise regularly
B. drink tea
C. eat spicy foods
D. eat a large meal before going to bed
Exercise regularly
(eating spicy foods or a large meal before bed can lead to reflux which can lead to sleep disruptions)
200
What is an acceptable total amount of sleep in a 24-hour period for a newborn to 3 month old? (answer with a range)
Not less than 11 hours or more than 19 hours
- Babies need much more sleep than adults! This is because their bodies are growing so fast. Of note, this is a TOTAL amount of sleep, not consecutive hours.
200
Which of the following items (hint: may be more than one) do not belong in the bedroom?
A. TV
B. a book
C. a lamp
D. Flamin' Hot Cheetos
A and D
the bedroom should be for sleep only, this will facilitate good sleep hygiene
200
____% of people dream in only black and white:
A.50%
B. 27%
C. 25%
D. 12%
D 12%
- Do you dream in color, or black and white?
- There are five stages of sleep! We typically experience dreams during our last stage of sleep called REM (rapid eye movement) sleep. Our whole body is paralyzed while our eyes only move. It is very difficult to wake up while we are in this sleep stage.
200
What is the best position and location for baby to sleep?
ABC (Alone, on Back, in Crib)
300
How many hours per night should you sleep when pregnant? (answer with a range)
7-9 hours
- it is very important to get a full night of sleep to make sure you and your baby stay healthy
300
In what position should babies always sleep?
On their back without excess blankets, stuffed animals, toys in the crib
This reduces the likelihood of sudden infant death syndrome.
300
You find yourself in bed unable to fall asleep for 30 minutes, what should you do next?
A. turn on a light and grab a book
B. turn on the TV until you fall asleep
C. grab your phone and scroll through Tik Tok
D. leave the bedroom and go to another room until you are tired again
D. It's best to leave the bedroom so that room is only associated with sleeping.
Any source of light, whether it's a lamp, TV, or phone, can affect your sleep. This is because light interferes with the production of a hormone that our body makes naturally called melatonin. Melatonin is important because it regulates our natural internal clock, called circadian rhythm.
300
____ is the longest period of time in which a human did not sleep
A. 3 days
B. 11 days
C. 1 month
D. 33 hours
B 11 days
This was set by a Californian student named Randy Gardner in 1964. This is definitely not recommended, however, as Randy experienced extreme sleep deprivation and others have died staying awake for too long.
300
Define sleep hygiene
Good habits that encourage restful sleep.
- What are some examples of habits included in good sleep hygiene?
400
Name 3 common reasons women sleep less when pregnant.
GERD (gastroesophageal reflux disease)
RLS (restless leg syndrome)
Frequent Urination
Sleep apnea
Vivid, Scary dreams in 3rd trimester
Anxiety
Hormonal Changes
400
Which of the following has the most positive impact on your newborn's sleep?
A. well rested parents
B. a bedtime story
C. sleeping with mom and dad in bed
D. a sound machine
A, well rested parents, being well-rested and syncing your sleep with the baby's sleep will help you be more in tune with your baby in order to care for them better and more likely to be aware of when they wake up and need to be fed/etc
B. though reading to your newborn in encouraged, it has not been shown to increase sleep quality
C. NEVER co-sleep it is very dangerous for baby
D. no data shows that a sound machine helps baby, but may help mom and dad
400
______ is a term used to describe good sleep habits and practices.
Sleep hygiene
400
What will kill you faster, sleep deprivation or starvation?
Sleep deprivation
Skipping 1 night of sleep: cranky and clumsy
Skipping 2 nights of sleep: having problems thinking and doing things
Skipping 5 nights of sleep: hallucinations can start
400
Who are some people who can help if you have difficulty sleeping?
Your doctor/pediatrician! Or parents, teachers, counselors.
- Some other helpful resources: CDC's website, sleepfoundation.org
500
DAILY DOUBLE!!!!!!!!!
Women who don't get enough sleep during pregnancy are at increased risk of ______ (hint: may be more than one answer).
A. High blood pressure
B. Premature/early labor
C. Gestational (pregnancy-associated) diabetes
D. Longer labor & increased rates of C-section
A, C, and D
particularly among women who get fewer than six hours of sleep over the course of 24 hours. this is thought to likely be from increased stress that is placed on the body with less sleep.
500
Babies should sleep in the same bed with mom and dad, True or False?
FALSE!
- sleeping with baby in the same bed places the baby at a higher risk of a condition called SIDS (sudden infant death syndrome), in which they might suddenly get suffocated and stop breathing - for example, if mom or dad accidentally rolls over on baby while asleep.
500
You should give yourself _____ minutes to wind down at night.
At least 30 minutes
- What does 'winding down' consist of? Do you have a special nighttime routine you follow?
500
Humans, compared to other mammals, are the only species to _____
A. sleep on their side
B. delay sleep
C. move in their sleep
D. not hibernate
B. Delay sleep
- Delaying sleep: staying awake even though it is time for bed, or when our bodies are giving us cues that it is time for bed (such as yawning)
500
Name 3 changes you will make after this talk to promote good sleep.
Up to judges interpretation