Sleep Hygiene Quiz
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Sleep Hygiene Quiz

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Questions and Answers

What is sleep hygiene?

  • A type of medication used to treat insomnia
  • A type of surgery used to treat sleep apnea
  • A type of therapy used to treat sleepwalking
  • A set of behavioral and environmental practices designed to help people with mild to moderate insomnia (correct)
  • What are some sleep hygiene recommendations?

  • Exercising before bedtime, drinking alcohol to help fall asleep, and sleeping in a brightly lit room
  • Using bed for anything but sleep and sex, taking naps during the day, and eating a heavy meal before bedtime
  • Establishing a regular sleep schedule, avoiding alcohol and other stimulants, and having a comfortable sleep environment (correct)
  • Watching TV in bed, drinking coffee before bedtime, and sleeping in a noisy environment
  • How is sleep hygiene assessed?

  • Clinical interviews, self-report questionnaires, sleep diaries, and computerized assessments (correct)
  • Physical examinations, ECGs, and MRIs
  • Blood tests, X-rays, and CT scans
  • None of the above
  • What is the Sleep Hygiene Index?

    <p>A measure used to assess sleep hygiene</p> Signup and view all the answers

    What is the recommended sleep environment?

    <p>Quiet, dark, and cool</p> Signup and view all the answers

    Is the evidence that improving sleep hygiene improves sleep quality conclusive?

    <p>No, it is weak and inconclusive</p> Signup and view all the answers

    Who is sleep hygiene education recommended for?

    <p>College students, shift workers, and individuals with breathing difficulties due to asthma or allergies</p> Signup and view all the answers

    What is the impact of exercise on sleep quality?

    <p>People who exercise experience better quality of sleep than those who do not</p> Signup and view all the answers

    What substances should be avoided in the hours before bedtime?

    <p>Nicotine, caffeine, and other stimulants</p> Signup and view all the answers

    Study Notes

    Practices for Healthy Sleeping

    • Sleep hygiene is a set of behavioral and environmental practices developed in the late 1970s, designed to help people with mild to moderate insomnia.
    • Sleep hygiene recommendations include establishing a regular sleep schedule, not using bed for anything but sleep and sex, avoiding alcohol and other stimulants, and having a peaceful, comfortable, and dark sleep environment.
    • Assessment of sleep hygiene is carried out using clinical interviews and self-report questionnaires, sleep diaries, and computerized assessments such as Sleep-EVAL.
    • Sleep hygiene and knowledge of sleep hygiene practices can be assessed with measures such as the Sleep Hygiene Index and Sleep Hygiene Awareness and Practice Scale.
    • Recommendations for sleep hygiene include getting enough sleep, avoiding napping, and engaging in relaxing activities before bedtime.
    • Exercise can facilitate or inhibit sleep quality; people who exercise experience better quality of sleep than those who do not.
    • Avoiding nicotine, caffeine, and other stimulants in the hours before bedtime is recommended, as these substances activate neurobiological systems that maintain wakefulness.
    • Arranging a sleep environment that is quiet, dark, and cool is recommended, as noises, light, and uncomfortable temperatures have been shown to disrupt continuous sleep.
    • The evidence that improving sleep hygiene improves sleep quality is weak and inconclusive, with some recommendations showing better outcomes than others.
    • Sleep hygiene education is recommended for college students, shift workers, and individuals with breathing difficulties due to asthma or allergies.
    • Sleep hygiene strategies include advice about timing of sleep and food intake in relationship to exercise and sleeping environment.
    • Organizations such as the National Sleep Foundation and the Division of Sleep Medicine at Harvard Medical School have created public websites with sleep hygiene resources, tools, and instructional videos.

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    Description

    Take this quiz to test your knowledge on practices for healthy sleeping! From establishing a regular sleep schedule to avoiding stimulants before bedtime, this quiz covers various sleep hygiene recommendations. See how much you know about creating a peaceful sleep environment, assessing sleep hygiene, and the effects of exercise on sleep quality. Test your knowledge and learn new tips for improving your sleep hygiene with this quiz.

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