Interventions
What is a sleep routine?
A plan to promote relaxation, restfulness, and sleep through techniques to signal that it is time to sleep
True or false: Sleep improves memory
True
Who came up with the "work more, sleep less" view?
Thomas Eddison
How many hours of sleep should teenagers get a night?
8-10 hours
When we are fatigued what happens to our body temperature?
It cools
How long should your naps be during the day?
Less than 30 minutes
True or false: Sleep does not help with depression.
False: Sleep has been shown to improve reduce depressive symptoms
Teenagers on average get how many hours of sleep?
5
What percentage of our genes are linked to circadian rhythms
15%
When it is dark outside, what does that signal to our bodies?
Bed time
What type of foods should you avoid before going to sleep?
Rich fatty-foods, high sugars, junk food.
True or false: If you wake up in the middle of the night, do not do anything it will only keep you up longer.
False:If you wake up in the middle of the night and have difficulty falling back asleep, you can engage in a "boring" or relaxing activity like listening to a story to help you fall back asleep.
What is blue light and why is it harmful for your sleep.
Blue light is light from your screens that triggers alertness causing it to be difficult to relax.
Name three things that can interfere with sleep
Caffeine, napping, blue light, exercise close to bed, no sleep routine, loud noises, thoughts
Our bodies "internal clocks" or control switch that tell us when to feel sleepy or awake is known as...
Circadian Rhythm
If your mind is keeping you up at night, what can you do?
1) Journal your thoughts
2) Focus on your mind elsewhere
3) Mindfulness
True or false: Does alcohol help you fall asleep?
True: But you do not experience the seem restorative qualities, deep sleep, restfulness, and body cooling as when you were sober. It's considered "fake sleep."
Why do some people sleep with their feet outside their covers?
To cool the body down.
How much of our lives do we spend in sleep?
One third of our lives
What neurochemical promotes sleep in the body?
melatonin
Why should you not use your bed for work?
Your brain will make associations that the bed is for alertness and work and not relaxation.
True or false: Sleep helps your brain exercise like a muscle to promote growth.
True: By getting healthy sleep, you are training your mind
How many weeks of good sleep can help depressive symptoms disappear?
8 weeks
1 cup of coffee or tea can affect your sleep for up to how many hours?
48
What part of the brain gets to relax or stop thinking when asleep?
Prefrontal Cortex