Sleep Stages
What is the phase of sleep where dreaming mostly occurs and is important for memory and learning?
REM sleep
What is the main external cue that influences circadian rhythms?
Light
What is the ideal bedroom temperature for optimal sleep?
60-67°F or 15-20°C
Name one beverage that can disrupt sleep if consumed late in the day.
Caffeine or alcohol
What is the recommended activity to avoid in bed to improve sleep hygiene?
Using electronics like phones or tablets
During which stage of Non-REM sleep does the body engage in physical recovery and memory consolidation?
Stage 3
Name a condition that can disrupt circadian rhythms and occurs after traveling across time zones.
Jet lag
Name one tool you can use to block out light in your bedroom.
Blackout curtains or blinds
How can heavy meals before bed interfere with sleep?
By causing discomfort or indigestion
Name one physical health issue caused by poor sleep hygiene.
Increased risk of heart disease or diabetes
How long does a full sleep cycle typically last?
About 90 minutes
Which hormone, suppressed by blue light, promotes sleep?
Melatonin
What type of light is less likely to disrupt circadian rhythms if used at night?
Low-wattage red light
What is one reason why using electronics in bed can harm sleep?
Blue light from screens suppresses melatonin production
How does inconsistent sleep impact academic or work performance?
Causes memory issues, mood swings, and difficulty concentrating
What happens to the time spent in REM sleep as the night progresses?
It increases, with REM periods getting longer.
What internal mechanism drives circadian rhythms?
The biological clock
What can you use to mask disruptive sounds while sleeping?
White noise machines, earplugs, or a fan
What regular habit can help align your circadian rhythm?
Going to bed and waking up at consistent times
What should you do if you can’t fall asleep after 20 minutes in bed?
Get up and do a relaxing activity until you feel sleepy
Name the three stages of Non-REM sleep in order.
Stage 1 - light sleep, Stage 2 - deeper relaxation, Stage 3 - deep sleep
What kind of work schedule is known to disrupt circadian rhythms the most?
Shift work
What type of pillow is recommended for side sleepers?
A thicker pillow to fill the gap between the head and mattress
Why is it important to keep the bedroom reserved for sleep and relaxation?
To train your brain to associate the space with rest, not work or stress.
What long-term benefit does healthy sleep provide for life expectancy?
Contributes to a longer, healthier life