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Time Matters
List 3 Things
Use your Senses
Miscellaneous
100
Worrying at night helps your sleep better 

FALSE: try to clear your mind before bed. Try mindfulness, journaling, reading


100

How much sleep should you get every night?

For teens (age 13-18) 8-10 hours 

100

List three activities you can do before bed to calm yourself. 

Bath/Shower

Read

Stretch

Meditation

Quiet/calming music 

100

What is an appropriate noise level for your sleep?

Usually silence or quiet, predictable sounds 

100

This flying animal sleeps upside down

A bat 

200
Having a nightly routine helps you sleep better 

TRUE: having a consistent routine before bed helps prepare your body and mind for sleep

200

How long before bed should you stop heavy exercise?

1-2 hours before bed, instead try slower more gentle exercises like yoga, light stretching, or meditation 

200

If you are anxious before bed or over thinking, what are 3 things you can do to quiet your mind.

Journal, meditate, talk to someone, yoga, mindfulness 

200

How much light should you have in your room at night (before bed)?

Limit bright overhead lighting, dim your lights, use mood lighting 

200

30 minutes of exposure to this a day helps with sleep 

SUNLIGHT 

300

Long naps during the day help you sleep better at night 

FALSE: frequent and excessive daytime sleep impacts your sleep at night. If you do nap during the day limit it to a 20-30 minute nap and do not nap after 3pm 

300

When should you stop drinking caffine?

Late afternoon (~ 2 or 3pm)

300

Name 3 things your bed should not be used for. 

As a place for eating meals, doing homework, playing video games, watching TV

300

What are some essential oil smells that might help you fall asleep faster?

Lavendar, Tea tree oil, Chamomile, Eucalyptus 

300
What mammal holds hands while falling asleep?

Sea otters, so they don't drift away from each other 

400
Lack of sleep can increase mood swings, difficulty with concentration, and reduced immune system function

TRUE

400

How long before bed should you shut down your electronics?

At least 1 hour before bed. Screens and electronic devices stimulate your brain and keep you awake making it harder to fall asleep. 

400

If you are tossing and turning in the middle of the night name 3 things you can do to help you go back to sleep. 

Breathing exercises, reading, yoga, get a snack, drink water

400

What is the ideal temperature for sleep?

66 degrees F

400

This animal can go up for 84 hours without sleep. They can also sleep anywhere: bottom of the ocean, on land, and while floating in the water 

Walrus 

500
Watching videos or scrolling through social media produces the hormone dopamine, which makes people feel happy and helps them fall asleep faster

FALSE: While scrolling through social media and watching videos can and does produce dopamine, leading to a boost in mood, it keeps people alert and awake, making it harder to shut your brain off and fall asleep

500
What triggers your body's production of melatonin?

Darkness (changes in light)

500

Name 6 steps to a healthy bedtime routine. 

One could include turning your phone notifications off and putting it away, dimming the lights, doing something calming for your body. 

500

What foods should you avoid before bed?

Spicy, sugary, and large meals right before bed make it difficult to fall asleep. Try smaller snacks before bed. 

500

Name 4 benefits of quality sleep. 

Reduced stress, improved health, better mood, more energy, improved focus