true or false
True or false: Getting enough sleep helps your mood and focus during the day.
True. Getting enough sleep helps your brain regulate emotions and attention, making it easier to focus, think clearly, and manage your mood during the day.
How many hours of sleep do most teenagers need each night?
A. 5–6 hours
B. 6–7 hours
C. 8–10 hours
D. 10–12 hours
C. 8–10 hours
How many hours before bedtime is it generally recommended to stop eating a heavy meal to avoid disrupting sleep?
A) 1 hour
B) 2–3 hours
C) 4–6 hours
D) Right before bed
B) 2–3 hours
You should get out of bed after _______ minutes to try a healthy strategy to help you sleep.
A. 90
B. 15
C. 60
D. 30
30
I'm tall when I'm young and short when I'm old. What am I?
candle or pencil
True or false: Caffeine can stay in your body for several hours and can impact the quality of your sleep.
True. Caffeine is a stimulant, so it blocks the chemical that helps us feel sleepy. Even if we don’t ‘feel’ wired, caffeine can still be in our system for 6–10 hours. This includes coffee, energy drinks, soda, tea, and even chocolate.
Which type of light is most likely to interfere with sleep?
A. Red light
B. Blue light from screens
C. Candlelight
D. Dim yellow light
B. Blue light from screens
How many hours before bed is it generally considered okay to do light exercise?
A) 1 hour
B) 2–3 hours
C) 4–6 hours
D) Right before bed
B) 2–3 hours
______ and ______ are stimulants and should be avoided before bed.
A. Exercise and coffee
B. Caffeine and nicotine
C. Water and milk
D. Exercise and nicotine
B. Caffeine and nicotine
The more you take from me, the bigger I get. What am I?
A hole
True or false: Using your phone right before bed can make it harder to fall asleep.
True. The light and stimulation from phones keep your brain alert and delay the release of melatonin, making it harder to fall asleep.
Eating a large or heavy meal right before bed can make it harder to fall asleep because your body is still ______ the food and producing energy instead of relaxing.
A. Digesting
B. Storing
C. Ignoring
D. Cooling
A. Digesting
How many hours can caffeine typically stay in your body?
A) 1–2 hours
B) 3–5 hours
C) 6–10 hours
D) 10–12 hours
C) 6-10 hours. Caffeine is a stimulant, so it blocks the chemical that helps us feel sleepy. Even if we don’t ‘feel’ wired, caffeine can still be in our system for 6–10 hours. This includes coffee, energy drinks, soda, tea, and even chocolate.
Your friend goes to bed at very different times each night because he stays up late playing video games or texting friends. His sleep feels irregular, and he’s tired at school. To fix this, he should:
A) Only play video games on weekends
B) Stick to a consistent sleep schedule and go to bed and wake up at the same time daily
C) Take long naps during the day to catch up on sleep
D) Drink caffeinated beverages in the morning to wake up
B) Stick to a consistent sleep schedule and go to bed and wake up at the same time daily
I'm always in front of you, but can't be seen. What am I?
the future
True or false: Taking a nap or sleeping in on weekends fully makes up for lost sleep during the week.
False. Extra sleep on weekends can help a little, but it can’t completely reverse the effects of consistent sleep loss and can disrupt your sleep schedule.
Which environment is best for falling asleep?
A. Bright, loud, warm
B. Dark, quiet, cool
C. Bright, quiet, warm
D. Dim, loud, cold
B. Dark, quiet, cool
How many hours before bed should you stop looking at your phone or other screens to help improve sleep?
A) 30 minutes
B) 2 hours
C) 5 hours
D) doesn't matter
B) 2 hours
Your friend studies intensely in their bedroom until they’re exhausted, then falls asleep immediately but often wakes up in the middle of the night feeling restless. To improve their sleep, they should ______ before going to bed?
A) Study even harder to get all homework done
B) Do relaxing activities or wind down before bed
C) Drink energy drinks to stay awake longer
D) Play video games right before sleeping
B) Do relaxing activities or wind down before bed
I can be cracked, made, told, and played. What am I?
A joke
True or false: Your brain can ignore small distractions when trying to fall asleep.
False. Even minor noise, light, or movement can prevent your brain from fully relaxing, making it harder to fall asleep.
What is the term for the natural “body clock” that tells you when to sleep and wake up?
A. REM cycle
B. Circadian rhythm
C. Sleep schedule
D. Melatonin cycle
B. Circadian rhythm
To help improve sleep quality, how many hours before bedtime is it recommended to stop doing homework or other mentally demanding tasks?
A) 30 minutes
B) 1 hour
C) 2 hours
D) 3 hours
C) 2 hours
Your friend keeps their bedroom bright and plays music while sleeping. They often wake up feeling groggy. To help improve sleep quality, they should ______ their sleep environment.
A) Make it dark, quiet, and cool
B) Keep lights and music on to feel comfortable
C) Sleep on the couch instead
D) Take naps during the day to compensate
A) Make it dark, quiet, and cool
What comes once in a minute, twice in a moment, but never in a thousand years?