Sleep Hygiene

Evening Routine Ideas

100

You can do this to organize your space

Tidy up your room

200

This part of your routine will help keep your body healthy

Brush your teeth

300

This technique will soothe your body before bed

Taking a warm shower

400

This allows your body to recognize it's nighttime.

Dim the lights

500

This will create a nice smell

Diffuser or room spray

Why is sleep important

100

Getting adequate sleep increase your ability to do what?

Concentrate, remember, learn, listen and solve problems

200

Lack of sleep will do this to your mood

Cause moodiness, irritability and depression

300

Getting enough sleep will do this for your body

It allows your body to repair itself-keeps you from getting sick

400

Enough sleep with do this for your memory

Increase your memory

500

Getting enough sleep can do this for your heart 

lower blood pressure

Sleep facts

100

This is the recommended amount of sleep a teen needs

8-10 hours

200

This is the actual amount of time a teen sleeps on average

6.5-7.5 hours

300

This sleep hormone is released later in the evening for teens, making it difficult for them to fall asleep before 11

Melatonin

400

This is how long it usually takes someone to fall asleep

10-15 minutes

500

This percentage of people dream in color

75 %

Things to avoid before bed

100

The light from this will suppress melatonin, making it harder to fall asleep.

Phone screen

200

Doing this will disrupt your digestive system, causing poor sleep

Eating a heavy meal before bed

300

This chemical is found in drinks and can make the body more alert

Caffeine

400

This activity will cause your body to be more alert and should be avoided 2 hours before going to bed

Exercise

500

This activity should be no more than 30 minutes long and be avoided after 3:00 pm to ensure good sleep

Naps

Sleep myths (T/F)

100

You can catch up on lost sleep over the weekend

False

200

A warm, cozy bedroom is best for sleep

False

300

If you can't fall asleep, you should stay in bed until you drift off

False, spend no more than 20 minutes laying in bed when you can't fall asleep. Then get out of bed and do something quiet in a dim room.

400

Your body will not adapt (get used to) less sleep

True

500

Being able to fall asleep anywhere at anytime is abnormal

True