Sleep Hygiene
The definition of "Sleep Hygiene"
What is a set of practices and habits that promote healthy sleep patterns and improve sleep quality?
How many hours of sleep should adults get?
A.) 7-9 hours
B.) 6-8 hours
C.) 8-10 hours
A.) 7-9 hours
What relaxation techniques can help you sleep?
Deep breathing, guided meditations, a warm shower, soothing music, drinking a warm cup of noncaffeinated tea/milk, stretching, listening to relaxing music or frequencies, progressive body relaxation.
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.
These steps are considered good sleep hygiene
What is:
A consistent sleep schedule
Having a comfortable sleep environment
Cutting off electronic devices 1 hr before bed
No caffeine (stimulants) 6 hrs before bed
Having a bedtime routine
Relaxation techniques?
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
What is:
Reducing your stress and anxiety through relaxation or mindfulness strategies
Avoiding overstimulating activities
Avoiding emotionally difficult conversations before bed (when possible)
Reminding yourself that one restless night will not ruin your sleep routine.
Not forcing yourself to sleep.
Sleeping around the same time every day.
What makes caffeine bad for your sleep?
It blocks adenosine in the brain which is a hormone that makes us feel tired and contributes to our natural rhythm of rest.
These are 1-2 positive results with your mental health from having good sleep hygiene
What is
Lowers depression and anxiety
Lowers irritability and improves overall mood
Improves self-control/impulsivity?
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
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 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.
These are 1-2 positive results on your physical health from good sleep hygiene.
What is
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?
Describe what happens in the brain and body as we sleep.
What is
i. The brain making new connections and storing information
ii. Getting rid of waste products from the brain
iv. For the body to repair cells, restore energy, and release molecules like hormones and proteins that allow your body to function properly.
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, yoga/stretching, take medication (but we want to be able to sleep without it most of the times)
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 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
How many people dream in black and white?
A.) 17%
B.) 12%
C.) 24%
B.) 12%
How can you set yourself up for good sleep?
What is?
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
How many stages of sleep are there?
a. There are 4 stages of sleep: (1-3 are NREM) Stage 1 is when we begin to fall asleep, at stage 2 there is more body relaxation and slowed breathing and heart rate, stage 3 is considered deep sleep. Stage 4 is called REM sleep (or rapid eye movement): this stage involves a lot of information processing in the brain and is when we have vivid dreams.