Misconceptions on Sleep
Commonly believed to be the only stage of sleep where dreams occur, even though this is not true, what is the name of this stage?
What is REM sleep?
What fruit/fruit juice is associated with deep sleep?
Tart cherry juice is associated with heart disease risk reduction in adults, and reduce blood pressure, and reduces LDL cholesterol (associated with heart disease) (Chai et al., 2019)
On average, many hours does caffeine stay in your system after drinking it?
5-6 hours!
What is the internal 24-hour biological clock that regulates the cycle of alertness and sleepiness?
What is circadian rhythm?
It is commonly believed that it does not matter what time of day you sleep. This type of worker, studies show, are more at-risk for developing detrimental health outcomes including higher rates of depression, diabetes, and breast cancer.
What are night shift workers?
Going to sleep at the same time everyday is good for your quality of sleep (T/F)
True! Sleeping at the same time every day allows the body to create a solid sleep schedule, which allows for the body to get better quality sleep
What substance can lead to daytime sleepiness, physical dependence, and withdrawal symptoms such as sleep disruption?
Marijuana (AASM)
A disorder marked by trouble falling asleep, staying asleep, or waking up too early
What is insomnia?
It is commonly believed that the best thing to do when you can’t fall asleep is to lay in bed and wait until you fall asleep. Research shows that stimulus control therapy is a better solution. Explain what this is?
What is avoiding blue light?
How long should you nap in order to not interfere with sleep at night?
15-20 minutes
Alcohol allows for good sleep (T/F)
False! Alcohol is a sedative, however the sleep effects wear off in a few hours which results in fragmented and poor sleep for the second half of the night. Repeated/frequent alcohol use in chronic alcoholism is associated with major sleep issues (Colrain et al.,2018)
A set of daily habits, behaviors, and environmental adjustments that promote consistent, uninterrupted, and restorative sleep
What is sleep hygiene?
It is commonly believed that having a warmer bedroom can improve sleep. What temperature range is most optimal for sleep?
Between 65 and 70 degrees
What is the appropriate environment for good sleep?
Comfortable, quiet, dark; not higher than 75 degrees
This supplement has been shown to work with your sleep neurotransmitters to help with the quality and wave patterns of your sleep
Magnesium: Mg 2+ works on your GABA and glutamate systems to improve sleep, though research on Mg2+ supplements for people with sleep disorders are inconclusive. (He 2025)
The time it takes to fall asleep after turning off the lights.
What is sleep latency?
It is a myth that being able to fall asleep “anytime, anywhere” is a sign of a healthy sleep system
Instead of being characteristic of “a good sleeper,” being able to fall asleep “anytime, anywhere” may be indicative of a chronically sleep-deprived state. Excessive daytime sleepiness can also be one of the primary symptoms of obstructive sleep apnea (OSA). (Robbins et al., 2019)
Don’t do ___ before bed (name one activity or behaviour to avoid!)
Full meal an hour before bed, exercise less than 4 hours before, drinking caffeinated drinks, and ingestion of alcohol
Nicotine use an hour before bed can calm the nervous system and overall facilitate a consistent sleep routine (T/F)
False: People who smoke or use nicotine products often report experiencing difficulty falling asleep, waking up frequently throughout the night, and experiencing overall poorer sleep quality compared to non-smokers. It is important to avoid all nicotine products at least four hours before bed to promote better sleep quantity and quality.
The ratio of time spent actually sleeping compared to the total time spent lying in bed
What is sleep efficiency?