Sleep Terms
What word describes the following:
A feeling or a lack of mental and physical energy
Tired or Fatigue
Affecting both body and the mind, fatigue can be caused by a number of factors including irregular or lack of sleep.
Chamomile, lemon balm, and peppermint are names of what drinks that are known to help with sleep.
Tea!
Sleep Fact: Chamomile contains apigenin, an antioxidant that may have a sedative effect.
Name at least two kinds of food categories you should NOT eat before bedtime.
Unhealthy foods, high-sugar foods, fat-filled foods, spicy foods.
Sleep Fact: Some suggest to not eat at least two hours before bedtime, as your body will keep you awake while it is digesting.
True or False: During sleep, your brain rests.
False
Sleep Fact: Your brain stays active during sleep doing important tasks such as brain reorganization, toxic waste removal, memory consolidation, and neuroprotective benefits.
It is best to sleep in a room that is as dark as possible. Myth or Fact?
Fact!
Even when you are in bed with your eyes closed, low light can increase the risk of awakenings and may have negative effects on circadian rhythm. Studies have also found that sleeping with too much light in your bedroom can increase eye strain and disruptive sleep patterns.
What is the term that describes general practices promoting good sleep, like regular schedules, avoiding electronics before bed, and other helpful tips?
Sleep Hygiene
Just like our everyday hygiene of showering, brushing our teeth, and wearing deodorant, sleep hygiene should be maintained on a daily basis!
Does your body's temperature rise (gets hotter), or does it drop (gets cooler), in order to facilitate proper sleep?
It drops (gets cooler)
Your body's core temperature naturally drops to signal bedtime, boosting melatonin (the sleep hormone), and making it easier to fall into and stay in deep, restorative sleep stages like REM.
List two things to avoid before bed.
Sugar, caffeine, electronics, alcohol, substances, fatty foods, spicy foods, excess liquids, and intense exercise.
True or False: Naps should be taken in the early afternoon and be no longer than 45 minutes.
True
Sleep Fact: Long naps can be bad for you because they can increase your risk of health problems like heart disease, diabetes, and high blood pressure. They can also cause temporary grogginess and interfere with cognition.
Naps are not a substitute for quality sleep at night. Myth or Fact?
Fact!
While a quick nap can provide a boost of energy during the day, it is not a substitute for quality sleep at night. This is because naps do not involve progression through the stages of sleep in the same way as during nightly sleep.
What is the hormone produced by the body that helps to regulate circadian rhythm and sleep. You can also take this as a pill or gummy to help you fall asleep.
Melatonin
Fun Fact: The pineal gland in the brain produces melatonin in response to darkness.
This is an important thing you should soak up 5 to 30 minutes after waking up to signal to your body that your sleep cycle is over.
Sunlight!
Sunlight is packed with Vitamin D which assists in improving mood and helping to keep your circadian rhythm on track!
What is an activity that you can do that will assist with boosting mood, reducing stress, helping you fall asleep faster, and deepening sleep?
Exercise!
Exercise helps set your circadian rhythm, and it can increase melatonin, the hormone that regulates sleep-wake cycles, helping you fall asleep faster.
True or False: Not getting enough sleep can impact your immune system
True
Sleep Fact: Not getting enough sleep can negatively impact your immune system. This can make you more susceptible to illness, and can increase your risk of developing inflammatory disorders and cardiovascular disease.
If you are having trouble falling asleep, stay in bed until you can. Myth or Fact?
Myth!
Experts recommend getting out of bed if you have spent 20 minutes trying to fall asleep, and doing a relaxing activity such as reading a book or stretching before trying again.
What is the name of the sleep disorder that can be characterized by trouble falling asleep, waking up in the middle of the night, or waking up too early.
Insomnia
According to Statistics Canada, between 10-15% of the population have symptoms of insomnia.
Deep breathing, meditation, and stretching are all examples of what techniques that help with sleep?
Relaxation techniques
Relaxation techniques help by calming the body's stress response (fight-or-flight), activating the parasympathetic nervous system (rest and digest), slowing heart rate, reducing muscle tension, and quieting racing thoughts.
What kind of light do Tv's, phones, computers, and other electronics emit that decreases sleep when absorbed at night.
Blue light
Sleep Fact: Blue light decreases melatonin production, which can make it harder to fall asleep. This is because blue light tricks the brain into thinking it's daytime, which stops the body from releasing melatonin.
True or False: The older you get, the fewer hours of sleep you need.
False
Sleep Fact: The need for sleep remains constant throughout adolescence. Although adults may wake up more often at night and have a lower sleep time, their sleep needs are at least as much as during adulthood.
Women and men have equal risk of insomnia. Myth or Fact?
Myth!
Women have a lifetime risk of insomnia that is as much as 40% higher than men.
What are the terms for the two sleep cycles everyone circulates through? Hint: Known usually as their acronyms
NREM (Non-Rapid Eye Movement): Light to Deep Sleep. Crucial for restoration, with brain waves slowing.
REM (Rapid Eye Movement): Active brain, rapid eye movements, dreams, temporary muscle paralysis, and important for memory.
How long before bed (in minutes) should you limit your use of electronics such as the TV, computers, and smart phones?
At least 30 minutes before bedtime.
Being in darkness helps in signaling your body to fall asleep.
What is the term for the body’s approximate 24-hour internal clock, that helps coordinate the timing of a wide range of physical and mental functions, including sleep.
Circadian rhythm – Affecting bodily functions including sleep, hormone release, temperature, and appetite.
What is something physical you can do to improve sleep?
Stretching, Yoga, Meditation, and Exercise!
Snoring can be addressed, and severe snoring may be a cause of concern. Myth or Fact?
Fact!
Light, occasional snoring is typically not a problem, but loud and frequent snoring may be indicative of some health conditions. If your snoring is loud and frequent, it is important to discuss it with your primary care provider.