Sleep
How many hours of sleep per night do adults need?
8 hours
7-9 hours
6-10 hours
9-10 hours
Athletes need more sleep than the general population
True
False
20% of a night's sleep should be in deep (slow wave sleep) state. What is the main purpose of this stage? You can select more than one answer
To replenish ATP store in the body
To produce human growth hormone for recovery and repair in the body
To forget your troubles and reset for the next day
To allow for the development of adaptive immunity
To retain and maintain memories
To allow you to dream to process the days event
The last stage of the sleep cycle is called rapid eye movement (R.E.M). What is the purpose of this stage? You can select more than one answer
To restore the muscles of the body
To support emotional processing
To process new learning and motor skills, decided what to remember and what to delete
To boost the immune system
To prepare you for waking
What is the best way to wake up?
At a natural time determined by your circadian rhythm
By natural sunlight
To an alarm set post 8 hours after falling asleep
To soothing music
Failing to get the required amount of sleep can lead to... Select all that apply
Getting unwell more frequently
Being more forgetful & struggling to retain new knowledge
A substantial drop in physical and sporting performance
Low mood, irritability, interpersonal problems
Having more time to get things done
How much sleep do we have to lose before there is an impact on our physical and mental health?
1 hour
Up to 4 hours
More than 4 hours
Caffeine should not be consumed from later afternoon onwards because it negatively impacts sleep
True
False
Under what circumstances is it healthy and beneficial to nap? Select all the apply
To catch up on missed nocturnal sleep
Only if you have had a full night's sleep
When the nap lasts an hour or less
When training hard for sport
To avoid boredom
For 15 minutes to boost mental alertness
For as long as it takes not to feel tired
As long as its not late afternoon/early evening
If the nap and nocturnal sleep get me to 8 hours, I'm good (even if the nap pushing back my night sleep)
High-energy blue light from devices (e.g., phones, tablets) suppresses melatonin production, reducing sleep quality. What can you do to limit exposure? Select all that apply
Avoid devices 1 hour before bed
Use device settings to limit the blue light emitted
Wear sunglasses when using a device
Take a shower before bed
Only watch TV before bed, avoiding phones & tablets
Use a blue light filter on devices
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