Sleep Health

Sleep Basics

100

Most adults need how many hours of sleep per night?

7-9 hours.

200

Sleep supports this main body system (helps prevent us from getting sick).

Immune system 

300

True or False: the quality of sleep matters as much as the amount of time.

TRUE!

400

Long term poor sleep habits can lead to these mental health problems......

Anxiety disorders and depression.

500

What medical risks increase with poor sleep habits. 

heart disease, diabetes, etc.

Sleep Cycle & body clock

100

How many phases are in the sleep cycle.

4 phases

200

This first phase of the sleep cycle is the easiest to wake from.

Light sleep

300

This phase is where muscles heal themselves and energy restores.

Deep sleep

400

R.E.M sleep stands for______.

Rapid eye movement- brain activity is spiking while dreaming

500

!DAILY DOUBLE!DAILY DOUBLE!

This term is also known as our natural "body clock".

Circadian rhythm.

Disorders

100

This disorder is linked to stress and anxiety.

Nightmares/ Night terrors.

200

This disorder is where you have trouble falling asleep or staying asleep.

Insomnia

300

A strong urge to move your legs at night.

Restless leg syndrome.

400

Breathing stops and starts during sleep.

Sleep apnea

500

Some symptoms of sleep apnea include:

Snoring, waking up gasping, extreme tiredness during the day.

Sleep Hacks

100

Limiting this beverage can help me fall asleep more effectively.

Caffeine.

200

True or False: resting through the day will make it easier to sleep at night.

False: moving your body throughout the day improves ability to fall asleep.

300

This natural source helps set your body clock.

Sunlight

400

Reducing what use of device will help imrpove ability to fall asleep.

Screens (phones, tv, computer).

500

How long should I take a nap for? and when should I to make it the most beneficial to my sleep schedule?

20-30min earlier in the day:)

Good idea or bad idea?

100

I notice I am more tired after eating lunch so I will go grab an energy drink so I wont take a nap late in the day.

Bad idea- caffeine consumption takes about 12 hours to leave your system (if I drink caffeine at noon it wont leave until approx midnight)

200

I think I am getting a cold, I am going to stay in bed all day watching movies until I feel better.

Bad idea- while rest is important, building up your immune system is important (light exercise, sunlight, immune system building through deep sleep)

300

I have noticed that my reflexes and quick thinking are a bit slow due to a rough night of sleep last night, I think I will try to take a nap before lunch today.

Good idea!

400

I should turn down the lights to promote this hormone to be released(causes us to feel sleepy). 

Good idea- melatonin

500

Im experiencing extreme fatigue throughout the day and my wife tells me my snoring has gotten bad- I think it should go away once I buy a new pillow.

Bad idea- consult your medical provider to see if youre experiencing a sleep disorder.