4.1.6 (7C) - improving sleep

Question 1

Sleep hygeine

Answer 1

A term used to describe the practices + habits that promote an individual’s sleep pattern.

Question 2

Mental wellbeing

Answer 2

An individual’s psychological state involving their ability to think, process info, + regulate emotions.
- Bidirectional relationship with sleep hygiene.

Question 3

Zietgebers

Answer 3

External cues from the environment that influence the circadian rhythm.

Question 4

Temperatue

Answer 4

The degree of external heat in the environment that can influence quality + quantity of sleep.
- Ideal = 18.3

Question 5

Eating + drinking patterns

Answer 5

WHAT - caffeine, alcohol, high sugar + high fat foods, spicy foods.
WHEN - eating too close to sleep time = harder to fall asleep + impacts quality + quantity.
HOW MUCH - going to sleep hungry = poor quality + quantity

Question 6

Light

Answer 6

Natural blue light or artificial blue light.
- Signals to SCN to cease melatonin production + increase wakefulness.