Sleep Boosters
What is the name of our natural 24 hour sleep-wake cycle?
Circadian rhythm.
What is a common, drinkable stimulant?
Caffeine.
What are two ways to deal with noises in your sleep environment?
Sound machine, ear plugs, fan, white noise
What is the name of the naturally occurring hormone our brain produces to help us sleep?
Melatonin
What are two ways you can cope with anxiety before bed?
Answers will vary greatly, some examples can include: deep breathing, journaling, prayer, yoga, music, petting an animal, coloring, reading, puzzles, etc.
How many hours before bed should you stop drinking caffeine?
What temperature range best promotes good sleep? A. 60-67 B. 70-77 C. 80-87
A. 60-67 degrees is what research has found to best promote good sleep. Some research even found that temperatures above 77 significantly reduced sleep quality.
What color of light most interferes with sleep cycles?
Blue light.
What are two ways to strengthen your circadian rhythm?
Get aerobic exercise in the morning, spend at least 30 minutes outdoors each day, go to sleep and wake up at the same time each day, follow a nightly pre-sleep routine, sleep in the same place every night (don't sleep on the couch) etc.
What are two reasons that social media right before bed can be counterproductive to good sleep?
Blue light from the screen and alerting content (potential for controversial views, disagreements, emotionally triggering posts, etc.)
Name three ways to change your environment to set yourself up for better sleep.
Answers can vary: sound machine/fan/white noise, ear plugs, dark/eye mask, cool temperature, clean room, turn off screens, try soothing aromas
When you are asleep does your hearing get more or less sensitive?
More sensitive.
What happens to your body temperature while you sleep?
It drops by 1-2 degrees.
Despite alcohol being a depressant (has a significant impact on the central nervous system, can make you feel more relaxed/tired), why is it bad for sleep quality?
Alcohol decreases the brain's ability to reach REM (the deepest and most restorative stage of sleep). Other answers: disrupts the circadian rhythm, can cause snoring (relaxes the muscles of the jaw and throat), and it can worsen sleep apnea.
How does staying out of your bedroom during the day promote better quality sleep at night?
It strengthens the association in your brain between the bed and sleep.
What is the name of the sleep disorder that causes individuals to stop breathing while asleep AND how does it affect sleep cycles?
Sleep apnea; and it reduces the ability to reach the deeper restorative stages of sleep.