Things that help us sleep
Keeping a _____ and _____ at your bedside to jot down things that you don't want to forget can help prevent perseveration during the night and facilitate sleep
What is pen and paper
______ light from electronic devices can make it more difficult for us to fall and stay asleep
What is blue light
This is the average recommended amount of hours adults should sleep at night
What is eight
The percentage of stage 3 (REM) sleep ________ over the lifespan
.
What is decreases (The amount of REM sleep peaks in early childhood and then drops sharply in the teenage years. REM sleep continues to decrease through adulthood. Older adults may not experience REM sleep at all.)
The most common sleep disorder, it involves persistent difficulty falling or staying asleep
What is insomnia
______ for about thirty minutes before bedtime can help you to fall asleep faster and stay asleep longer
What is exercising
_______ is a stimulant and should be avoided before bed
What is nicotine
The recommended amount of hours that newborns should get of sleep per night
What is 16 hours
In this stage of sleep, you transition between wakefulness and sleep. Heartrate and breathing begin to slow.
What is stage 1
A neurological condition with an overwhelming urge to move the legs, which can make it hard to sleep
Restless leg syndrome
It is important to maintain a regular ______ every day in order to promote sleep
What is bedtime
This electronic device ideally should not be located in your bedroom
What is a television
The name of a naturally occurring hormone which the body uses to regulate your sleep-wake cycle. It can also be purchased over-the counter as a supplement.
What is melatonin
This stage of sleep is when dreaming occurs
What is stage 3 (REM sleep)
A sleep disorder characterized by repeated pauses in breathing during sleep, often accompanied by loud snoring
What is sleep apnea
The body's natural 24-hour cycle of physical, mental and behavioral changes, often referred to as the "body clock"
What is circadian rhythm
Taking too many or too lengthy of these can cause daytime drowsiness and make it difficult to sleep at night
What are naps
An overnight test completed either at home or in an office setting, also called a polysomnogram
What is a sleep study
Stage 3 (REM) sleep is important when it comes to making and/or retaining ___________
What are memories
A sleep cycle disorder in which individuals present with persistent daytime sleepiness and brief episodes of muscle weakness (cataplexy)
What is narcolepsy
If you are having trouble falling asleep, you can get out of bed and try participating in calming activities to make yourself tired. Name at least three suggestions for calming activities to facilitate sleep.
What are: reading, coloring, journaling, puzzles, crosswords, word searches, sudoku, tidying up, folding laundry, etc.
You should avoid consuming ________ for at least six hours before going to bed
What is caffeine
Slow brain waves during sleep are called ______ waves and are characteristic of deep sleep
What are delta waves
The percentage of sleep that is made up by stage 3 (REM) sleep for adults
What is 25%
Sleep-walking and sleep-talking are examples of ____________, a group of disorders involving disruptive behaviors that occur during sleep
What are parasomnias