Sleep hygiene

Sleep Hygiene

100

True or False: you can catch up on sleep by sleeping in or taking naps

False

200

Hygiene that you could complete before bed to health and support sleep

What is brushing teeth, wash face, shower?

300

Having a consistent ____    ____  each day would improve sleep?

What is a bedtime?

400

Getting physical activity during the day can aid sleep, physical activity outside can help even more, what element outside may help sleep 

What is the sun?

500

Activities you should NOT do in your bed for better sleep

What is play video games, watch TV, scroll the internet, jumping on your bed, 

Things that negatively affect sleep?

100

Name something in your sleeping space that could negatively effect sleep 

Bright lights, loud noises, uncomfortable temperature, uncomfortable bedding/ position/. 

200

What chemical, typical in coffee, tea, soda, and energy drink can negatively effect sleep 

Caffine

300

Name something stressful that could happen during the day that may effect sleep at night 

Thanks for answering! :) 

400

Many electronics use _____ light, which has been proven to negatively effect sleep 

Blue

500

What type of food should you avoid right before bed?

a) light snacks

b) Small dessert
c) rich, heavy foods

Rich heavy meals

Strategies for falling asleep

100

Name something that you can set up/ turn off in your sleeping space to support sleep 

Calming music, dim the lights, turn on the fan, make it a comfortable temperature, ect 

200

Name a non-screen time activity that you can do in your sleeping space to wind-down

Coloring, reading, word search, puzzle, journaling, crafting ect

300

Name something to listen to, to help fall asleep (not music)?

What is white noise, waves, rain/thunder, fan noises?

400

Name one strategy to reduce or cope with stress during the day in order to improve sleep at night

Thanks for answering :)

500

What is the ideal temperature range for sleep 

65-68 F 

Sciencey stuff

100

What does REM stand for?

What is rapid eye movement?

200

The number of sleep cycles

How many is 4?

300

What natural hormone causes the body to become sleepy?

What is melatonin?

400

What natural hormone causes the body to stay awake?

What is cortisol?

500

What is the night/day natural process of the body called?

What is circadian rhythm?

Times

100

What is the recommended number of hours of sleep for children. ( on average)

8-10 hours

200

At least how many hours before sleep should you put away all screens

30 minutes?

300

The amount of hours you should have between your last caffeinated drink and sleep

How many is 6?

400

How long is the recommended nap time

How long is 10-20 minutes?

500

How long should you lay in bed before getting up to do something different if you are having trouble getting to sleep?

How long is 20 minutes?