Good Sleep Hygiene
What is sleep hygiene?
Sleep hygiene refers to a set of practices and habits that promote healthy sleep patterns and improve sleep quality.
What is poor (bad) sleep hygiene?
Poor sleep hygiene refers to unhealthy habits and practices that interfere with quality sleep
How many hours does an infant (0 - 12 months) need?
A.) 10-13 hours
B.) 11-14 hours
C.) 12-16 hours
C.) 12-16 hours
What relaxation techniques that you can use to help you sleep.
Deep breathing, guided meditations, a warm shower, soothing music, drinking a warm cup of noncaffeinated tea/milk, stretching
Which dogs have a higher risk of sleep apnea?
Bulldogs and pugs are especially prone due to their snout and jaw, causing some dogs to snore.
How can you get good sleep hygiene?
A consistent sleep schedule
Having a comfortable sleep environment
Not using electronic devices before bed
No caffeine (stimulants) before bed
Having a bedtime routine
Relaxation techniques
What can cause poor sleep hygiene?
Inconsistent sleep schedule
Your environment
Electronic devices before bed
Drinking caffeine (stimulants)
Insomnia/nightmares
How many hours of sleep deprivation dangerous?
A.) 21 - 23 hours
B.) 14 - 16 hours
C.) 18-20 hours
After 18-20 hours of being awake, your performance can be as impaired as having a blood-alcohol concentration (BAC) of 0.05% to 0.08%, making it as risky as driving under the influence
How can you prepare your mind to help you fall asleep
Reducing your stress by writing down your worries/anxiety, not having emotionally difficult conversations before bed, reminding yourself that one restless night will not ruin your sleep routine. We all have those nights. :)
If you are having trouble falling asleep, what food will help you fall asleep?
Dairy, turkey and tuna contain tryptophan which acts as a natural sleep inducer
Name 1-2 positive things good sleep hygiene improves for your mental health
Lowers depression and anxiety
Lowers irritability and improves overall mood
Improves self-control/impulsivity
Name 1-2 negative things poor sleep hygiene does to your mental health
Increases depression and anxiety
Increases irritability and mood swings
Decreases self-control
How many hours of sleep should adults get?
A.) 7-9 hours
B.) 6-8 hours
C.) 8-10 hours
A.) 7-9 hours
How can you prepare your body for sleep?
Avoiding caffeine after lunch (chocolate also has caffeine), avoid heavy meals/overly full before bed, avoid alcohol 6 hours before bed, avoid smoking/ingesting nicotine 2 hours before bed, avoid strenuous exercise 6 hours before bed and blue light (electronic devices) 1 hour before bed.
What does the brain do for itself during sleep?
The Brain Cleans Itself: During deep sleep, your brain "flushes out" waste products, including beta-amyloid proteins linked to Alzheimer's disease.
Name 1-2 positive things good sleep hygiene improves for your physical health
Lowers cardiovascular issues (high blood pressure and high cholesterol), metabolic issues (obesity, high blood sugar, type 2 diabetes) and stroke.
Improves your immune system (helps you not get sick and not worsen respiratory problems)
Helps with muscle repair/recovery and maintain a healthy weight
Increases energy
Name 1-2 negative things poor sleep hygiene does to your physical health
Increase cardiovascular issues (High blood pressure and high cholesterol)
Increase metabolic issues (obesity, high blood sugar, type 2 diabetes)
Weakness your immune system (more prone to sickness and respiratory problems)
Hormone imbalance
How many people dream in black and white?
A.) 17%
B.) 12%
C.) 24%
B.) 12%
If you are having trouble falling asleep, what can you do?
If you haven't fallen asleep in 20 minutes do something calming like: reading, journaling, drawing, get out of bed and walk until you get sleepy, sit in a chair in the dark and letting go of the worry of not being able to fall asleep will make it easier to fall asleep.
What is the primary emotion that causes nightmares?
Fear isn’t the primary emotion in nightmares. Instead, researchers have found that it’s most often feelings of sadness, guilt and confusion.
Name 1-2 positive things good sleep hygiene improves for your cognitive functioning (how your brain works)
Decreases memory loss when it comes to short-term memory and long-term memory
Improves attention span/focus
Increases safety awareness, lowering risk of injuries
Improves decision making skills
Name 1-2 negative things poor sleep hygiene does to your cognitive functioning (how the brain works)
Increases memory loss like your short-term memory and long-term memory
Decreases attention span/focus
Decrease safety awareness
Increases brain fog
What year was the idea of sleep hygiene created by psychologist Peter Hauri?
A.) 1939
B.) 1864
D.) 1977
The concept of "sleep hygiene" was officially introduced by psychologist Peter Hauri in 1977 through his book The Sleep Disorders, which outlined rules and practices for improving sleep
Removing TVs, computers, phones, tablets
Using your room just for sleep
Keeping your room quiet, dark, and cool
Wearing earplugs/eye mask or using soothing music, a fan
What are siestas and which country is known to have siestas as part of their culture?
Siestas are a common tradition in some cultures, such as Spain, where daytime naps are encouraged and even built into daily routines. In many towns, shops may close for an hour or two after lunch to allow people to rest.