Poor Sleep Habits
True or False: Regularly getting more than 11 hours of sleep can improve your health.
False. Regularly getting greater than 11 hours of sleep is linked to health problems.
True or False: Daily exercise can improve the quality of your sleep.
TRUE. However you shouldn't exercise right before bed.
How many hours of sleep do most healthy adolescents need each night?
Between 8-10 hours. Your brains are still developing, requiring more sleep to improve brain health, functioning, learning, memory, and emotional regulation.
True or False: Sleep loss can cause mood disturbances.
True
True or False: Doing something entertaining when you cannot fall asleep helps prepare your body for bed.
False. It is better to do something boring (non-stimulating), as this will naturally calm your mind and body and signal time for rest.
This essential oil has been shown to improve sleep for many people.
Lavender
Daytime naps should be less than __ minutes long in order to avoid nighttime sleep disruption?
30 minutes
Which hormone helps control the sleep/wake cycle?
Melatonin.
This common sleep disorder has symptoms including difficulty falling asleep or staying asleep OR waking too early and being unable to get back to sleep.
Insomnia.
This relaxation technique can help you relax your body when you cannot fall asleep.
Deep muscle relaxation (DMR)
What type of light can greatly affect sleep?
Blue light, emitted from phones, tablets, and computers can greatly impact your sleep.
What is the ideal temperature to sleep in?
60-68 degrees.
How many minutes of moderate-intensity exercise per day has been associated with increased alertness and concentration?
About 21 minutes per day, or 150 minutes per week
Chronic sleep deprivation can age your brain by this number of years.
3-5 years.
True or False: Our body temperature changes according to the time of day.
True.
Our body temperature rises as morning approaches, peaks during the day, dips for a time in the afternoon (when some people take naps), and then decreases again before we go to sleep. This is why a decrease in body temperature initiates a sleepy feeling.
What percentage of American adolescents experience sleep problems at some point in time?
~43%, ages 13-18
How many hours before bedtime can caffeine have an impact on sleep?
Caffeine taken 6 hours before bedtime has disruptive effects on sleep.
How many stages of sleep are there?
Four.
Stage 1: Lightest (1-7 min)
Stage 2: Light (10-25 min)
Stage 3: Deep Sleep (20-40 min)
Stage 4: REM (20-40 min)
True or False: You lose weight when you don't get enough sleep.
False - you may gain weight, as a lack of sleep can increase the hunger hormone, ghrelin, and decrease the appetite-control hormone, leptin.
Humans can lose this much weight during one night of sleep.
1-2 lbs. This is mostly due to loss of carbon atoms and water while exhaling.
This stimulant can have a negative impact on sleep quality and quantity.
Caffeine.
How many hours before bed should you stop eating?
2-3 hours before you plan to fall asleep.
What stage of sleep do we dream in?
REM or Rapid Eye Movement
What are some functions of our brain that can be impacted by sleep loss?
Decreased attention, memory recall, judgement, reaction time, etc.
This scientific term is used to refer to our body's biological clock.
Circadian rhythm.
Our brain takes cues from our environment that trigger a release of chemicals in our brain that prompts us to feel awake or sleepy.