Scheduling
You should make _____ changes to your sleep schedule. (gradual/ abrupt)
gradual
True or False: Electronic use before bed will not contribute to tiredness.
False
You should avoid watching ______ before bed.
TV
True or False: Bananas are a good snack before bed.
True
Tip: Can help certain people sleep
Your bed should only be used for _____.
Sleeping
True or False: Napping does not disrupt your sleeping schedule.
True
Tip: make sure to nap in the early afternoon
Is there a difference between reading electronically or reading a physical book?
Yes
Tip: Reading a physical book exposes you to less light, stimulating you less.
Guided meditation is a _____ way to relax. (good/ poor)
Good
Tip: deep breathing, comfortable space, relaxing your body
Stimulants make it ______ to sleep. (easier/harder)
Fact: Stimulants include caffeine and nicotine.
When is the best time of day to take a nap?
Anytime before evening
How many minutes of exercise should you do to help you sleep? (60 minutes/ 40 minutes/ 30 minutes)
30 minutes
Tip: Exercise 5-6 hours before sleep
Should you keep your blinds open to experience natural light during the daytime?
Yes
Tip: spend time outside to help regulate the release of melatonin
True or False: Eye masks are beneficial to sleep.
True
Note: Eye masks block out light and can help increase release of melatonin.
True or False: You should carbo-load before bed.
False
Tip: AVOID, eat a light snack
When is the latest you should exercise before sleep?
5-6 hours before bed or early afternoon
Benefits of napping
Feeling more alert, better memory, more creative and energized
Your body produces _____ melatonin in the dark.(more/less)
More
People sleep best in a _____ temperature environment.
Cold
Tip: 65°F
True or False: People who smoke nicotine wake up later in the day.
False; They wake up earlier due to nicotine withdrawal.
Ways to relax before bed
Stretching, deep breathing, reading a book, comfortable mattress and pillow, avoid caffeine
Circadian rhythm definition
Your body's natural rhythm
Tip: Wake up and go to sleep at the same time, 7 days a week
Type of TV genre you should avoid watching before bed
suspenseful, adventure, horror, thriller, comedy, action
Does white noise help everyone sleep?
No; it depends on the person
Tryptophan is an ______ acid that aids the body in producing chemicals that cause sleep.
Amino
Best temperature for your room at night
65°F