Sleep Habits
How many hours of sleep is recommended for adults?
7-9 hours
In which stage does your heartbeat and breathing rate slow down?
N2; lasts 10 minutes to one hour
True of False: Create a bedtime routine and follow it everyday to help sleep better
True
What percentage of the population dreams in color?
75%. Before colored TV, only 15% of the population did.
Getting this in your eyes early in the day, will help you wake up.
Sunlight; internal clock
What types of sleep is the N1 stage?
Light sleep; lasts 1-5 minutes (hazy)
Name three things that could be included in a bedtime routine
Same bedtime everyday, reading a book, take a warm shower, stretching, room darkening curtains, temperature of the room 60-67 degrees, a cup of tea, relaxation music, etc.
True or False: Man is the only mammal that willingly delays sleep.
True
Is exercise good for sleep hygiene? When should you not do it?
Yes, however you shouldn't exercise right before bed.
What stage of sleep is considered
"deep sleep"?
N3
True or False: Sleep is important for only our physical health and not our mental health
False - sleep is important for both! It helps our immune function, metabolism, memory, learning, mood, and more
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 are three substances out there that can hinder sleep when taken later in the day?
Caffeine, nicotine, alcohol
What stage of sleep do we dream in?
N4 or REM.
True or False: In spring time Daylight Savings Time we GAIN one hour of sleep
FALSE; we lose one hour in the spring, and gain one hour in the fall.
What is the record for the longest period of time without sleep?
264.4 hours - set by a high school student in 1964.
Why should you limit time in Bed not sleeping?
So that your body associates being in bed with sleeping.
True of False: Your brain is active while you sleep.
True or False: There are 5 different sleep stages.
True: The brain is active while you sleep
False: There are 4 different sleep stages
Name four examples of how many people experience difficulty with adapting to Daylight Savings Time
Difficulty falling asleep or waking up
Daytime Fatigue
Grogginess
Reduced alertness and cognitive performance
Mood Changes
What two times of the day do we naturally feel most tired?
2:00 AM and 2:00 PM