Poor Sleep Habits
What type of light can greatly affect sleep?
Blue light (emitted from phones, tablets, computers, TV)
What is sleep hygiene?
Good sleep habits that can help you get a good night's sleep
Exercise daily can be beneficial for sleep however; it is important to try and avoid exercising within __ hours of going to bed.
3 hours
If you really need to nap, how long should your nap be?
Less than 30 minutes
Name 2 products that contain caffeine
Coffee, Tea, Energy Drinks, Soda, Chocolate
This stimulant, used by 90% of American adults daily, can have a negative impact on sleep quality and quantity.
Caffeine
What are some ways that good sleep hygiene can improve our mental health?
Improved mood, improved mental health function and memory, stress relief, reduced aggression
Name a relaxation skill that could help with falling sleep?
Progressive muscle relaxation, visualization, stretching, creating gratitude list
What percentage of the population dreams in color?
75% - before colored TV, only 15% of the population did
What does CBT stand for?
Cognitive behavioral therapy
True or false: Napping frequently promotes good sleep.
False
What are some ways good sleep hygiene can improve our physical health?
Maintaining healthy weight, healthy heart and blood sugar, muscle repair, improve immune system
When is the best time to stop eating before bedtime?
2-3 hours
True or False: Man is the only mammal that willingly delays sleep.
True
What are the names of the 3 units at HBFF Plymouth site?
Grace, Legacy, Pioneer
List 2 examples of a sleeping environment that will make it harder for you to fall asleep at night.
Noisy room, distractions (electronics), uncomfortable bed, room not being dark enough, etc.
How many Americans have been diagnosed with some type of sleep disorder?
70 million (estimated that many more are undiagnosed)
A helpful habit to avoid creating a stress connection between your bed. This also creates a mental re-set that might help you fall asleep.
Get up out of bed if you cannot sleep after 20 minutes.
What kind of sleep plays an important role in dreaming and healthy brain development?
REM sleep
What are the top 2 most commonly abused substances in the US?
Alcohol and marijuana
These are 2 effects of poor sleep hygiene.
Excessive daytime sleepiness, fatigue, insomnia, headaches, poor judgment, poor memory, difficulties concentrating
Name 2 examples of sleep disorders that can be diagnosed.
Restless legs syndrome, Narcolepsy, Sleep apnea, Sleep paralysis, Insomnia, Shift work disorder
Name 3 methods you can do to help promote better sleep.
Meditation, relaxation skills, turning off lights, avoid caffeine, regular exercise, warm shower/bath, not watching TV in bed
"Drowsy" driving is responsible for how many fatalities annually in the US?
1,550
The hormone triggered for production when the sun sets.
Melatonin