Poor Sleep Habits
What can less than 7 hours of sleep a night do to you?
Can make you angry, stressed, sad, tired, lack energy, etc.
Is exercise good for sleep hygiene?
Yes, however you shouldn't exercise right before bed.
How many hours of sleep do most healthy adults need each night?
Between 7-9 hours. However, some individuals can function with as little as 6 hours of sleep, while others can't function at their peak unless they've had 10 hours of sleep.
True or False: Sleep loss can cause mood disturbances.
True
What percentage of the population dreams in color?
75%. Before colored TV, only 15% of the population did.
What percentage of American adults experience sleep problems at some point in time?
60%.
If you have to nap during the day how long should your nap be?
30 minutes or less.
What is the primary cause of sleep disruption?
Snoring
How many years can sleep deprivation age your brain?
3-5 years.
True or False: Man is the only mammal that willingly delays sleep.
True
What type of light can greatly affect your sleep (emitted by certain types of technology).
Blue light, emitted from phones, tablets, and computers can greatly impact your sleep.
Two of the most common stimulants that should be avoided 4-6 hours prior to sleep
What is caffeine and nicotine
What stage of sleep is considered
"deep sleep"
Non-REM
Important for fighting off diseases this bodily system is impacted by poor sleep hygiene
What is the immune system
True or False: The higher the altitude the greater the sleep disruption?
True - sleep disturbances are greater at altitudes of 13,200 feet or more.
What is the most common substance out there that can hinder sleep when taken later in the day?
Caffeine.
What is the ideal temperature to sleep in?
60-67 degrees.
What stage of sleep do we dream in?
REM.
What are 2 types of sleep disorders?
Sleep apnea, insomnia, narcolepsy, restless leg syndrome, etc.
What is the record for the longest period of time without sleep?
264.4 hours - set by a high school student in 1964.
What are 3 things that can cause insomnia?
Stress, physical or mental illness, sleeping arrangements, family history, work shifts
What are some examples of a good bed time routine?
Turning off electronics, reading a book, going to bed and waking up at the same time everyday (including weekends), anything that helps you wind your mind and body down.
Does your brain rest during sleep?
No, the brain remains active during sleep as it still controls your bodily functions, but the brain gets "recharged" during sleep.
What are some functions of our brain that can be impacted by sleep loss?
Decreased attention, memory recall, judgement, reaction time, etc.
What two times of the day do we naturally feel most tired?
2:00 AM and 2:00 PM