BEDTIME ROUTINE
True or False: Going to bed and waking up at the same time every day can improve sleep.
✅ True – consistency trains your body’s internal clock.
Which drink is best for sleep: coffee, soda, or warm milk?
✅ Warm milk (or caffeine-free drink).
Is it better to keep your bedroom warm or cool for sleep?
✅ Cool (around 65–68°F is ideal).
True or False: Everyone needs 8 hours of sleep exactly.
✅ False – adults need 7–9 hours on average, but it varies.
True or False: Poor sleep can make symptoms of depression and anxiety worse.
✅ True - Sleep deprivation affects brain regions that control emotions, and can decrease emotional resilience, making it harder to cope with stress,
Name one calming activity you can do before bed to help your body wind down.
✅ Reading, stretching, listening to calming music, journaling, breathing exercises.
True or False: Eating a heavy meal right before bed can make it harder to sleep.
✅ True - The digestive process requires significant energy from the body, which can interfere with sleep. Heavy meals can also cause acid reflux, indigestion, bloating, and general discomfort, all of which disrupt sleep. It's generally recommended to finish eating at least two to three hours before bedtime.
True or False: Having a dark and quiet environment can improve sleep quality.
✅ True - A dark and quiet environment can significantly improve sleep quality. Darkness promotes the natural production of melatonin, the hormone that regulates your sleep-wake cycle, while minimizing noise reduces disruptions that can prevent you from reaching deep, restorative sleep.
Drinking alcohol before bed helps you sleep better. True or False?
✅ False – alcohol may make you fall asleep faster but disrupts deep sleep.
What is one healthy coping skill you can use if you wake up in the middle of the night and can’t fall back asleep?
✅ Deep breathing, journaling, grounding techniques, or listening to calming music.
How long before bedtime should you avoid using screens (phone, TV, tablet)?
✅ At least 30–60 minutes.
Name one food or drink that should be avoided close to bedtime.
✅ Coffee, soda, chocolate, alcohol, energy drinks.
Name one tool you can use if your bedroom is too noisy or too bright.
✅ Earplugs, white noise machine, eye mask, blackout curtains.
Napping during the day is always bad for your sleep. True or False?
✅ False – short naps (20–30 mins) can be helpful if not too close to bedtime.
Some psychiatric medications may make you sleepy during the day. What’s one way to manage this?
✅ Take meds at prescribed times, discuss side effects with the doctor, avoid naps close to bedtime.
True or False: Lying in bed awake for hours is helpful for eventually falling asleep.
✅ False – if you can’t sleep within ~20 minutes, get up and do a quiet activity until sleepy.
Which mineral found in foods like nuts and leafy greens helps relax muscles and promote sleep?
✅ Magnesium
What should your bed mainly be used for to train your brain to associate it with sleep?
✅ Only sleep (and rest) – not TV or phone scrolling.
True or False: Watching TV in bed helps most people relax and sleep better.
✅ False – the light and stimulation usually keep people awake.
What’s one way lack of sleep can affect safety in the hospital
✅ Increase falls risk, agitation, poor impulse control, confusion.