Sleep Basics
True or False: you can catch up on sleep.
None! Black out your room for the best sleep.
The same time everyday.
Avoid these bad habits to improve sleep.
Smoking and drinking.
The most important part of bedtime routine
Consistency
The number of hours of sleep an adult needs.
7-9 hours
Items in bedroom that should be comfortable.
Mattress, pillow, bedding (sheets and blankets), pajamas
This is where your alarm clock should be.
Across the room.
Exercising at this time will improve sleep.
Any exercise is good but exercising in the morning is best.
If you can't sleep after 20 minutes
Get out of bed, do something relaxing in low light, then try again.
How long should you nap?
15-20 minutes
Use this to help drown out noise for a quiet and peaceful sleeping environment.
Ear plugs or sound machine
Eat this kind of breakfast.
Healthy!
Your bed should only be used for this purpose.
Sleep
Electronics should be turned off
30-60 minutes before bedtime.
Napping after this time will disrupt nighttime sleep.
3:00pm
The ideal temperature of your bedroom.
around 65 degrees
This will help you wake up.
Having a morning routine. Plan to do something you enjoy in the morning.
Exposure to this will help encourage quality sleep
Sunlight
Instead of trying to sleep, focus on this instead.
Relaxation
4 Benefits of Quality Sleep
Possible answers:
-Reduced stress
-Increased happiness
-Better mental and physical health
-Be in a better mood
-Avoid negative health consequences
-Feel more rested
-Have more energy
-Improved focus and concentration
Best paint colors for peaceful sleep.
The most important thing you do before eating breakfast.
Brush your teeth.
Caffeine should not be consumed within this many hours before bed
6 hours
These things should be avoided before bed.
Bright lights, big meals, spicy food, junk food, caffeine, alcohol.