Sleep Facts
This is the number of hours of sleep recommended for adults age 18-60.
What is 7-9?
Infant: 12-16 hours per 24 hours (including naps)
Toddler: 11-14 hours per 24 hours (including naps)
3-5 years: 10-13 hours per 24 hours (including naps)
6-12 years: 9-12 hours per 24 hours
13-18 years: 8-10 hours per 24 hours
Avoid this handheld source of blue light up to one hour before bed to help you sleep better.
What is a cell phone or gaming console?
True or False: Your body gets used to a lack of sleep.
False!
A lack of sleep takes a toll on your body and brain. Less sleep at night means feeling more sleepy during the day, which can effect decision making, memory, and learning.
Withdrawal from this substance, which is often used to help individuals feel energized after a night of poor sleep, includes headaches, fatigue, decreased energy/activeness, decreased alertness, drowsiness, decreased contentedness, depressed mood, difficulty concentrating, irritability, and feeling foggy/not clearheaded.
Caffeine
Bonus Fact: The effects of caffeine last on average 6 hours after consumption. Be mindful of when you consume caffeine and how it may affect your sleep later in the day!
This flying animal sleeps upside down.
What is a bat?
True or False: Having a consistent routine and bedtime every night can make it easier to fall asleep and stay asleep at night.
True!
A regular schedule maintains the timing of the body's internal clock.
True or False: Hitting snooze on the alarm clock provides meaningful extra rest.
False!
Snoozing doesn't give us enough time to go back into restorative sleep (aka REM sleep). It takes about 90 minutes of sleep to go into REM sleep.
True or False: If you can't fall asleep, you should stay in bed until you can.
False!
Experts recommend getting out of bed if you have spent 20 minutes trying to fall asleep.
Instead of tossing and turning in bed, it can be better to get up, do something relaxing in a quiet and dim setting such as reading a book – without using your smartphone or other electronic devices – and then try to go back to bed once you begin to feel drowsy.
Experts advise this approach because it is important to associate your bed with sleep. Staying in bed while struggling to sleep can do the exact opposite, linking your bed with a feeling of restlessness.
During a manic episode of this mental health disorder, individuals may experience a reduced need for sleep, sometimes staying awake for 24-72 hours without feeling tired.
Bipolar Disorder
Sleep deprivation can also trigger manic episodes in individuals with Bipolar disorder.
This slow moving animal sleeps 20 hours a day in a tree.
What is a sloth?
This natural hormone is produced by the the brain in response to darkness. It helps us fall asleep and get consistent quality rest.
What is melatonin?
30 minutes of exposure to this natural light source during the day (especially within an hour of waking) can help with sleep at night.
What is sunlight?
True or False: Napping makes up for lack of sleep at night.
False!
A quick nap can boost energy but it's not a substitute for quality sleep. Long naps can even throw you off your sleep schedule.
what sleep disorder is define as, the irresistible urge to fall asleep during waking hours
Narcolepsy
Sea otters do this when falling asleep so they do not drift away from each other.
What is holding hands?
True or False: It is easier to fall asleep when you are stressed because your body is tired.
False!
While you feel tried from stress, stress can negatively impact falling asleep, which can lead to waking up often and getting poor quality sleep.
True or False: Taking a warm bath or shower may help you sleep better.
True!
Doing this helps to create a drop in your body temperature which triggers the body to start preparing for sleep.
True or False: Do not eat right before bed, even if you are hungry because it could lead to poor sleep.
False!
Hunger pangs can make it difficult to fall and stay asleep! But you should avoid large meals right before bed.
Name three consequences of lack of sleep or excessive sleep.
Fatigue, decreased energy, irritability, problems focusing, impaired decision making, negative/depressed mood, worsening of depression/anxiety symptoms, chronic health problems (heart disease and diabetes have been linked).
This aquatic mammal sleeps with half their brain on and half of it off.
What is a dolphin?
True or False: If it takes you less than five minutes to fall asleep, you’re probably exhausted and sleep deprived.
True!
It’s normal to fall asleep between 10-20 minutes after going to bed.
This is the ideal bedroom temperature for sleep.
What is 65-68 degrees?
Your body's temperature actually goes down during sleep so a cool room is better for staying asleep longer.
True or False: Taking the pill version of melatonin automatically makes you fall asleep.
False!
Your body's melatonin is still triggered by darkness, so if you are using blue light devices before bed this can stop your body's access to melatonin even when you take the pill version.
This is the most common sleep disorder, affecting roughly 6-10% of adults, characterized by troubles falling or staying asleep.
This animal (that starts with the letter "W") can go up to 84 hours with no sleep. When they do sleep, they can sleep anywhere on land, on the bottom of the ocean, even floating. Sometimes they'll bite down onto ice sheets with their teeth while they sleep.
What are walruses?