Sleep Hygiene Practices: Improve Your Sleep Quality

Question 1

Which choice is NOT a good habit for healthy sleep?

Accepted Answer

Fall asleep with the TV or radio on

Answer

Use curtains or an eye mask to block light

Answer

Keep your bedroom cool

Answer

Go to bed and wake up around the same time each day

Question 2

Which of these practices is not recommended for improving sleep hygiene?

Accepted Answer

Napping for long periods during the day

Answer

Establishing a regular sleep schedule

Answer

Creating a dark, quiet, and cool sleep environment

Answer

Avoiding caffeine and alcohol before bed

Question 3

Which of the following is a **negative** consequence of not getting enough sleep?

Accepted Answer

Weakened immune system

Answer

Improved mood

Answer

Enhanced cognitive function

Answer

Increased energy levels

Question 4

Evaluate your current sleep habits. Identify a sleep hygiene practice that you are not currently following and explain the potential benefits of implementing this practice into your routine.

Accepted Answer

Establishing a regular sleep schedule

Accepted Answer

Creating a relaxing bedtime routine

Accepted Answer

Avoiding caffeine and alcohol before bed

Answer

Getting regular exercise

Question 5

Which of the following is the primary treatment for sleep apnea?

Accepted Answer

Continuous positive airway pressure (CPAP) therapy

Answer

Surgery

Answer

Medication

Answer

Lifestyle modifications

Question 6

For maintaining a consistent sleep-wake cycle, what is the recommended practice regarding waking and sleeping times?

Accepted Answer

Wake up and go to bed at consistent times, even on weekends.

Answer

Wake up and go to bed at different times on weekdays and weekends.

Answer

Wake up at the same time each day but go to bed at different times on weekends.

Answer

Go to bed at the same time each day but wake up at different times on weekends.

Question 7

Why is it advisable to avoid caffeine and alcohol before bedtime?

Accepted Answer

Both of the above

Answer

They can interfere with falling asleep.

Answer

They reduce overall sleep quality.

Answer

Neither of the above

Question 8

What is the recommended number of hours of sleep for teenagers?

Accepted Answer

8-10 hours

Answer

5-7 hours

Answer

10-12 hours

Answer

12-14 hours

Question 9

What is the primary role of melatonin in the human body?

Accepted Answer

Regulating sleep-wake cycles

Answer

Improving mood

Answer

Reducing stress

Answer

Boosting energy levels

Question 10

Which hormone is primarily responsible for waking us up in the morning?

Accepted Answer

Cortisol

Answer

Melatonin

Answer

Serotonin

Answer

Epinephrine

Question 11

What is considered the optimal temperature range for a sleep-conducive environment?

Accepted Answer

65-70 degrees Fahrenheit (18-21 degrees Celsius)

Answer

55-60 degrees Fahrenheit (13-16 degrees Celsius)

Answer

75-80 degrees Fahrenheit (24-27 degrees Celsius)

Answer

85-90 degrees Fahrenheit (29-32 degrees Celsius)

Question 12

Which of these is NOT a symptom of insomnia?

Accepted Answer

Loud snoring

Answer

Difficulty falling or staying asleep

Answer

Waking up feeling tired

Answer

Daytime sleepiness

Question 13

How does getting enough sleep generally affect a person's mental abilities?

Accepted Answer

It boosts attention, memory, and problem-solving skills.

Answer

It makes it harder to focus and recall information.

Answer

It has little impact on mental performance.

Answer

It makes us more prone to distractions.

Question 14

What are the potential long-term health risks associated with neglecting sleep disorders?

Accepted Answer

Increased likelihood of heart disease, obesity, and diabetes

Answer

Improved memory and cognitive abilities

Answer

Enhanced mood and reduced stress levels

Answer

Strengthened immune system and decreased risk of infections

Question 15

Which of the following factors can negatively impact sleep hygiene?

Accepted Answer

Using electronic devices an hour before bedtime

Answer

Maintaining a consistent sleep schedule

Answer

Creating a dark and quiet sleep environment

Answer

Avoiding caffeine before bed

Question 16

What type of light exposure can interfere with sleep?

Accepted Answer

Blue light

Answer

Red light

Answer

Green light

Answer

Yellow light

Question 17

What is the ideal temperature for a sleep environment?

Accepted Answer

65-70°F

Answer

55-60°F

Answer

75-80°F

Answer

85-90°F

Question 18

What is the first step to improving sleep hygiene?

Accepted Answer

Setting a regular sleep schedule

Answer

Creating a dark and quiet sleep environment

Answer

Avoiding caffeine before bed

Answer

Exercising regularly

Question 19

Which of the following is NOT a benefit of maintaining a regular sleep schedule?

Accepted Answer

Increased difficulty falling asleep

Answer

Improved mood and focus

Answer

Reduced risk of weight gain and chronic diseases

Answer

Enhanced productivity

Question 20

Which of the following relaxation techniques is recommended to promote restful sleep?

Accepted Answer

Deep breathing exercises

Answer

Watching television

Answer

Using a smartphone

Answer

Reading a thrilling novel

Question 21

Which hormone plays a crucial role in regulating sleep-wake cycles?

Accepted Answer

Melatonin

Answer

Serotonin

Answer

Dopamine

Answer

Estrogen

Question 22

How does screen time before bed negatively affect sleep quality?

Accepted Answer

Suppresses melatonin production

Answer

Increases brain activity

Answer

Reduces body temperature

Answer

Promotes relaxation

Question 23

Which of the following is NOT a benefit of sticking to a regular sleep schedule?

Accepted Answer

Increased risk of obesity

Answer

Improved focus and concentration

Answer

Boosted mood and well-being

Answer

Reduced risk of heart disease

Question 24

Which activity can help you relax before bed?

Accepted Answer

Reading a book

Answer

Watching a movie

Answer

Playing video games

Answer

Exercising intensely

Question 25

What is the main function of melatonin in the body?

Accepted Answer

Regulating the body's sleep-wake cycle

Answer

Promoting relaxation and drowsiness

Answer

Increasing energy levels

Answer

Suppressing hunger

Question 26

Using electronic devices before bed can make it harder to fall asleep. How can we make it easier to fall asleep?

Accepted Answer

Wear amber-tinted glasses or use blue light filters on devices before bed.

Answer

Use electronic devices more before bed.

Answer

Try to sleep less overall.

Answer

Don't worry about using electronic devices before bed.

Question 27

Some common sleep hygiene tips include avoiding screen time before bed and taking a warm bath before bed. Which of these is considered to be a more effective sleep hygiene strategy?

Accepted Answer

Avoiding screen time before bed

Answer

Taking a warm bath before bed

Question 28

You're going camping and want to sleep well. Which sleep hygiene strategies would be most helpful?

Accepted Answer

Stick to a regular sleep schedule and wind down before bed with a relaxing routine.

Accepted Answer

Avoid caffeine and alcohol before bed, and make sure your tent is dark and quiet.

Answer

Drink alcohol before bed to relax and fall asleep faster.

Question 29

What is NOT a known benefit of maintaining a consistent sleep schedule?

Accepted Answer

Increased sleepiness

Answer

Improved cognitive function

Answer

Reduced risk of chronic diseases

Answer

Enhanced mood

Question 30

Which temperature range is optimal for a conducive sleep environment?

Accepted Answer

65-70 degrees Fahrenheit

Answer

55-60 degrees Fahrenheit

Answer

75-80 degrees Fahrenheit

Answer

85-90 degrees Fahrenheit

Question 31

Which of the following is an indication of poor sleep hygiene?

Accepted Answer

Experiencing daytime fatigue

Answer

Waking up feeling refreshed

Answer

Falling asleep easily at night

Answer

Maintaining a regular sleep schedule

Question 32

How does sunlight influence our sleep?

Accepted Answer

It helps regulate our body's natural sleep-wake cycle

Answer

It decreases the production of melatonin

Answer

It has no effect on sleep

Answer

It helps us fall asleep more quickly

Question 33

Which of the following is NOT recommended for improving sleep quality?

Accepted Answer

Consuming sugary drinks before bed

Answer

Creating a relaxing bedtime routine

Answer

Avoiding screen time before bed

Answer

Exercising regularly

Question 34

What is the ideal temperature range for a conducive sleep environment?

Accepted Answer

65-70°F (18-21°C)

Answer

55-60°F (12-15°C)

Answer

75-80°F (24-27°C)

Answer

85-90°F (29-32°C)

Question 35

Which substance can disrupt sleep by stimulating the nervous system?

Accepted Answer

Caffeine

Answer

Melatonin

Answer

Glycine

Answer

Magnesium

Question 36

What is a key aspect of practicing good sleep hygiene before bed?

Accepted Answer

Creating a calming bedtime routine

Answer

Using screens or electronic devices

Answer

Engaging in strenuous physical activity

Answer

Consuming heavy meals

Question 37

How many hours of sleep are typically recommended for teenagers aged 13-18?

Accepted Answer

8-10 hours

Answer

6-8 hours

Answer

10-12 hours

Answer

12-14 hours

Question 38

What is the main function of melatonin in regulating sleep?

Accepted Answer

To regulate the body's sleep-wake cycle

Answer

To promote wakefulness

Answer

To enhance dream recall

Answer

To reduce muscle tension

Question 39

What is the initial step in establishing a regular sleep routine?

Accepted Answer

Setting a consistent bedtime and wake-up time

Answer

Creating a relaxing bedtime routine

Answer

Avoiding naps during the day

Answer

Ensuring a dark and quiet sleep environment

Question 40

Which of the following is a fundamental aspect of good sleep hygiene?

Accepted Answer

Establishing a regular sleep-wake cycle

Answer

Consuming caffeine close to bedtime

Answer

Using the bed for activities besides sleep

Answer

Watching television before bed

Question 41

What is the ideal temperature range for a sleep-conducive environment?

Accepted Answer

Between 60-67 degrees Fahrenheit

Answer

Between 50-55 degrees Fahrenheit

Answer

Between 70-75 degrees Fahrenheit

Answer

As cool as possible

Question 42

Which of the following substances can disrupt sleep quality?

Accepted Answer

Caffeine

Answer

Vitamin D

Answer

Magnesium

Answer

Melatonin

Question 43

What is the recommended number of hours of sleep for adolescents?

Accepted Answer

8-10 hours

Answer

10-12 hours

Answer

5-7 hours

Answer

12-14 hours

Question 44

Which of the following activities can promote relaxation before bedtime?

Accepted Answer

Taking a warm bath

Answer

Watching action movies

Answer

Engaging in rigorous physical activity

Answer

Checking social media

Question 45

True or False: Using electronic devices in bed before sleep has no effect on sleep quality.

Accepted Answer

False

Answer

As long as the volume is turned down

Answer

Only if the brightness is low

Answer

True

Question 46

What is a potential consequence of poor sleep hygiene?

Accepted Answer

Daytime fatigue and irritability

Answer

Improved creativity

Answer

Enhanced focus and concentration

Answer

Increased appetite

Question 47

What is the primary function of melatonin in the body?

Accepted Answer

It helps regulate the body's sleep-wake cycle

Answer

It enhances mood

Answer

It promotes muscle relaxation

Answer

It improves cognitive function

Question 48

Which of the following is NOT a benefit of maintaining good sleep hygiene?

Accepted Answer

Increased irritability

Answer

Reduced risk of chronic diseases

Answer

Boosted immune system

Answer

Improved cognitive function

Question 49

According to sleep hygiene recommendations, what is the optimal time to wake up and go to sleep each day?

Accepted Answer

Same time every day

Answer

As soon as possible after waking up

Answer

Whenever you have free time

Answer

Whenever you feel tired

Question 50

Why is it important to avoid caffeine and alcohol before bed?

Accepted Answer

They can interfere with sleep quality

Answer

They improve sleep duration

Answer

They have no effect on sleep

Answer

They help you fall asleep faster

Question 51

Which of the following is a sign of poor sleep hygiene?

Accepted Answer

Waking up feeling tired

Answer

Falling asleep quickly

Answer

Going to bed at the same time every night

Answer

Sleeping for 8 hours a night