Sleep Hygiene Basics
The ideal number of hours of sleep for most adults.
What is 7–9 hours?
This organ detoxes the body during the night.
What is the liver?
Going to bed and waking up at the same time daily is called this.
What is a sleep routine?
Drinking this stimulant late in the day can disrupt sleep.
What is caffeine?
Lack of sleep can increase symptoms of this common mood disorder.
What is depression?
This lasts about 90 minutes, repeats through the night.
What is the sleep cycle?
This system produces infection-fighting cells while you sleep.
What is the immune system?
Doing this 30 minutes before bed (like reading or stretching) signals the body to sleep.
What is a bedtime ritual?
Scrolling on your phone in bed is an example of this.
What is doomscrolling or poor sleep hygiene?
Poor sleep can worsen this condition involving racing thoughts and restlessness.
What is anxiety?
The “dreaming” stage of sleep.
What is REM sleep?
This part of the brain “cleans house” of toxins during sleep.
What is the glymphatic system (brain janitor)?
Reducing this type of light improves melatonin production.
What is blue light from screens?
Alcohol may make you drowsy, but it disrupts this important sleep stage.
What is REM sleep?
This condition is both a cause and effect of poor sleep, often linked to substance use.
What is insomnia?
A bedroom should be this (name 2 conditions) to improve sleep quality.
What is cool, dark, and quiet?
This organ lowers blood pressure and restores rhythm at night.
What is the heart?
A cool room temperature helps sleep because it mimics this natural body process.
What is the drop in body temperature at night?
Eating this type of meal late at night may cause restless sleep.
What is a heavy meal or high-sugar meal?
Sleep disruptions can trigger episodes in people with this mental health disorder involving mania and depression.
What is bipolar disorder?
The body begins to repair muscles and tissues in this stage.
What is deep sleep (Stage 3)?
The gut produces this neurotransmitter that regulates mood and sleep.
What is serotonin?
Writing down worries before bed is an example of this coping skill.
What is journaling or stress management?
Working or watching TV in bed confuses the brain about this.
What is associating the bed with sleep only?
Good sleep is considered this type of “medicine” for the brain.
What is natural medicine or self-care treatment?