improving sleep

Question 1

Sleep hygiene 

Answer 1

the practices and habits that promote an individual’s sleep patterns

Question 2

sleep hygiene eg

Answer 2

• time, keep it consistent, sleep at a time that wil allow you adequate sleep
• sleep in quiet
• sleep in dark
• associate bed with only sleeping
• do not go on technology before sleeping
• do not eat or drink before sleeping
• dont exercise before sleeping
• be comfortable

Question 3

Zeitgebers 

Answer 3

external cues from the environment that influence the circadian rhythm
eg. light, temperature, eating patterns

Question 4

daylight

Answer 4

the typical light an individual is exposed to during the day, and is mostly natural blue light - promotes wakefulness

Question 5

Blue light

Answer 5

a type of light that can be emitted both naturally and artificially

Question 6

temperature

Answer 6

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

Question 7

Eating and drinking patterns

Answer 7

what, when, and how much food and drink is consumed by an individual

Question 8

How eating and drinking patterns impact sleep

Answer 8

• some foods can negatively impact sleep and some can
  positively impact sleep; the quality and quantity of sleep
• Eating too close to sleep time can make it harder to fall asleep
• The amount of food we eat can also influence sleep quality and quantity; too much or too little is not good

Question 9

caffeine effects

Answer 9

a stimulant and thus increases the activity of the nervous system, promoting wakefulness

Question 10

alcohol

Answer 10

a depressant which can increase feelings of tiredness. Therefore, alcohol can make it easier to fall asleep; however, alcohol significantly impairs the quality of sleep

Question 11

High-sugar and high-fat foods

Answer 11

can negatively impact sleep quality and quantity

Question 12

spicy foods

Answer 12

can increase body temperature. cooler body temperatures can promote sleep. Therefore, the increased body temperature from consuming spicy foods can impair sleep