Do's/Don't
Doing this every day, both on weekdays and weekends, help regulate your sleep quality
Maintaining a consistent sleep and wake schedule
Getting enough sleep helps this organ system recharge, improving focus, memory, and learning
Brain or Nervous system
This sleep disorder involves having trouble falling asleep, staying asleep, or waking up too early at least three times a week for three months.
Chronic Insomnia
What do we call our Internal 24Hr clock Cycle
Circadian Rhythm
Having ___ light can decrease melatonin production
What is MORE?
What type of noise can be utilized to help sleep?
White Noise
Sleep strengthens this system in your body, helping you fight off colds and infections
Immune system
Before diagnosing chronic insomnia, it’s important to consider these two factors that might also cause sleep disturbances.
Surgeries and underlying medical conditions
Darkness increases the production of this hormone
Melatonin
This type of light exposure in the morning signals your brain that its time to wake up
What is Sunlight exposure?
You should avoid this activity at least one hour before bed becauses its blue light suppresses melatonin production
Using screens or electronic devices
Good sleep helps lower your risk for these two chronic conditions related to the heart and blood sugar
Heart disease and Diabetes
This disorder involves episodes of upper airway blockage during sleep, causing decreased oxygen and increased effort to breathe.
Obstructive Sleep apnea
Decreases
What type of light can supress melatonin?
What is blue light?
To prevent sleep disruption, caffeine should be avoided for at least ____ many hours before bedtime
6 hours
Adequate sleep improves emotional well-being and lowers the risk of developing these two mental health conditions
Depression and Anxiety
Which sleeping disorder causes the persistent urge to move legs while resting
Restless leg syndrome
How long should we limit naps to?
20-30 minutes
This can be put over your eyes to help limit light into your eyes.
What is an eye mask?
Engaging in these two habits 3-4 hours of bedtime can disrupt sleep cycle and reduce sleep quality
Quality sleep promotes tissue repair, enhances memory, and reduces the risk of these safety-related events, especially in older adults
Accidents and falls
Which sleeping disorder may worsen symptoms by sleeping on your back
Sleep apnea
What is the term for our bodies keeping a good balance with itself to promote good sleep?
Sunlight is good for which vitamin
What is Vitamin D?