4.1.6 - Sleep Hygiene

Question 1

Sleep hygiene

Answer 1

a term used to describe the practices and habits that promote an individuals sleep patterns

Question 2

Sleep hygiene involves; (8)

Answer 2

• Time: sleeping and waking at a time that enables an adequate amount of sleep, and sleeping and waking at a consistent time each day
• Sound: sleeping in a fairly quiet space
• Light: sleeping in a dark space and reducing bright light exposure close to sleeping time
• Comfort: sleeping in a comfortable space
• Technology/devices: avoiding bright screen use close to sleeping time
• Association with bed: avoiding doing activities other than sleeping in bed (like studying or watching TV)
• Food and drink consumption: avoid large meals, caffeine, and alcohol before sleeping time
• Exercise: engaging in exercise early in the day and avoiding exercise close to sleeping time

Question 3

Zeitgeber

Answer 3

external cues from the environment that influence the circadian rhythm

Question 4

Daylight

Answer 4

includes all direct and indirect sunlight during the daytime, and is considered the primary zeitgeber for the human circadian rhythm

Question 5

Amount of light

Answer 5

• Amount of light detected increases -> melatonin production suppressed -> promotes wakefulness
• Amount of light detected decrease -> more melatonin is released -> promoting sleepiness

Question 6

Blue light

Answer 6

is a range of visible light spectrum that is emitted from smartphone screens, computer monitors, televisions, LED and fluorescent light bulbs

Question 7

Temperature

Answer 7

the degree of external heat in the environment that can influence the quality and quantity of sleep

Question 8

Eating and drinking problems

Answer 8

refers to what, when, and how much food and drink is consumed by an individual, our eating and drinking patterns are considered zeitgeber because they can impact the quality and quantity of out sleep

Question 9

Caffeine

Answer 9

• A stimulant and increases the activity of the nervous system, promoting wakefulness
• Caffeine blocks sleep-promoting neurotransmitters

Question 10

Alcohol

Answer 10

• A depressant which increases feelings of tiredness
• Alcohol can make it easier to fall asleep while impairing quality of sleep

Question 11

Spicy Foods

Answer 11

• Can increase body temperature, impairing sleep
• Spicy foods can stimulate and increase metabolic processes