Science of Sleep
(Circadian Rhythym and Sleep Stages)
(Circadian Rhythym and Sleep Stages)
The body’s 24-hour internal clock that helps control sleep, hormones, and body temperature
What is the circadian rhythm?
This habit helps your body know when it’s time to sleep and wake up.
What is keeping a regular sleep schedule?
You write in this to remember your dreams
What is a dream journal?
True or False: Poor sleep can increase your risk for getting sick.
What is True?
Reducing this in the evening can help minimize nighttime bathroom trips.
What is fluid intake?
Sleep is the brain’s scheduled time for this.
What is maintenance?
Doing hard exercise right before bed helps you sleep better (True of False)
What is False?
A nap should usually last this long to help you feel refreshed.
What is 20 to 30 minutes?
Distraction can be used to take your mind off your pain. What is one example of distraction that can be used befored bed?
What is reading a book, watching TV, background noise, counting.
Yawning helps cool your brain, and sleep deprivation increases your body temperature (true or false).
What is a true?
Sleep is this kind of process (active or passive?)
What is active?
Name one thing in your bedroom that can make it harder or easier to sleep.
What is light, sound, or temperature?
To avoid messing up nighttime sleep, avoid naps after this time of day.
What is after 3 PM?
True or False: Pain can make it harder to stay asleep all night?
What is True?
One sleep tip that can help even after a poor night of sleep
What is keep a consistent wake-up time every day?
Most dreaming happens during this stage of sleep.
What is REM sleep?
Eating too close to bedtime or drinking energy drinks and sweet drinks does this to your sleep.
What is makes sleep worse?
Name one benefit of taking a short nap.
What is feeling more relaxed, less tired, more alert, in a better mood, improved performance, or better memory?
Name one non-drug way to manage pain to help you sleep better.
What is gentle exercise, stretching/yoga, heat or cold therapy, massage, distraction, or positioning your body with pillows?What is diabetes, COPD, or sleep apnea?
Besides sleep, the circadian rhythm helps control this (name one).
What is hormone release, body temperature, blood pressure, alertness, or reaction time?
Sleeping too little or not at the same time each day can increase the risk of these two serious health problems.
What are heart disease and Alzheimer’s disease?
This breathing technique calms the nervous system in preparation for a nap.
What is box breathing?
Name one type of disease that can make it harder to sleep.
What is diabetes, COPD, or sleep apnea?