Meeks Heit Health & Wellness

Lesson 32: Getting Adequate Rest and Sleep

Self-Check Quiz

Which of the following is an example of a nightly ritual that can encourage sleep?

Table 32.1: Seven Tips For Getting A Good Night's Sleep
Sleep Tips
Encouraging Sleep
Establish a sleep schedule Encourage sleep by establishing a regular time to go to bed at night and to get up in the morning.
Engage in activities and nightly rituals that encourage sleepRead, take a warm bath, listen to relaxing music. Nightly rituals, such as brushing your teeth, setting the alarm clock, and organizing materials for the next day, also encourage sleepiness.
Avoid napping too longRestrict naps during the day to20 or 30 minutes. Avoid naps if you have difficulty falling asleep at night.
Create a comfortable place to sleepA medium hard mattress that supports a person’s back, carpets and rugs that muffle sounds, a dark room and earplugs may make it easier to fall asleep and sleep restfully.
Avoid substances that can interrupt your sleepLimit liquid intake before bedtime in order to avoid needing to get up to empty the bladder. Avoid caffeine during the evening. Alcoholic beverages and some sleeping medications suppress REM sleep and cause restlessness. Nicotine in cigarettes is a stimulant.
Watch what you eat before you go to bedDo not eat large amounts of food just before going to bed. Hunger pangs keep you awake if you go to bed hungry.
Get out of bed if you cannot sleep If you can’t fall asleep after bout 30 minutes, get out of bed and go into another room. Try reading, listening to relaxing music, doing a simple task, or having a glass of milk. Milk contains tryptophan, which is an amino acid that helps promote relaxation

C)Drinking soda
D)all of the above
Why would people have a problem sleeping when they travel to a different time zone?
A)in a different time zone, normal bed times and wake times are different
B)traveling causes sleep apnea
C)traveling makes to you tired
D)they are too excited to sleep when they get to their destination
How can making a sleep schedule help you get adequate sleep?
A)it will prevent sleep apnea
B)it will keep dreams from waking you in the night
C)your body will become accustomed to falling asleep at the same time every night
D)it can cure narcolepsy
During what type of sleep does most dreaming occur?
A)Conscious eye movement (CEM) sleep
B)Unconscious eye movement (UEM) sleep
C)Rapid Eye Movement (REM) sleep
D)Nonrapid eye movement (NREM) sleep
Nonrapid eye movement (NREM) sleep is ____________
A)the period of sleep characterized by rapid eye movement behind closed eyelids
B)the period of sleep in which the eyes are relaxed
C)a period of relaxation while awake
D)what you spend one-fourth of your night's sleep in
Approximately how many hours of sleep does a teenager need each night?
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Why is your biological clock programmed to make you feel sleepy during the night and active during the day?
A)due to the setting and rising of the sun
B)due to the need for REM sleep, which can only occur at night
C)human developed this way due to insomnia
D)because narcolepsy is more common during the day
How can not getting adequate sleep each night affect your performance in school and other activities?
A)you will be faster on the playing field when you play sports
B)you may be drowsy in class and not as attentive to the lessons
C)you will be better on the playing field when you play sports
D)you may be more alert in class and learn better
Why is sleep apnea considered a sleep disorder instead of a breathing disorder?
A)it interrupts normal sleep patterns, causing a person inadequate rest
B)it is not related to breathing
C)it only happens to people who have insomnia
D)it only happens to people with narcolepsy
What is one reason that infants sleep up to 16 hours per day?
A)They need 16 hours of REM sleep each night
B)They need large amounts of sleep to help them grow and develop
C)Because the home environment may be too stimulating
D)All of the above
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