The Sleep Quiz

Your Results: 0 of 10 Correct
1   True or False: Snoring is a common problem, especially among men, but it isn't harmful.

Although snoring may be harmless for most people, it can be a symptom of a sleep apnea (especially if it is accompanied by severe daytime sleepiness). Sleep apnea is characterized by pauses in breathing that prevent air from flowing into or out of a sleeping person’s airways. People with sleep apnea awaken frequently during the night gasping for breath. Snoring on a frequent or regular basis has also been directly associated with high blood pressure.

1   You can "cheat" on the amount of sleep you get.

Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health and safety. When we don’t get adequate sleep, we accumulate a sleep debt that can be difficult to "pay back" if it becomes too big. The resulting sleep deprivation has been linked to health problems such as obesity and high blood pressure, negative mood and behavior, decreased productivity, and safety issues in the home, on the job, and on the road.

1   True or False: It's important to maintain a regular sleep and wake schedule each day, including weekends.

Your sleep-wake cycle is regulated by a "circadian clock" in your brain and the body's need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night. That is also why it is important to keep a regular bedtime and wake time, even on the weekends when there is the temptation to sleep in.

1   True or False: One way to establish a regular, relaxing bedtime routine is to try soaking in a hot bath and then reading a book or listening to soothing music.

Taking part in a relaxing activity right before bedtime helps separate your sleep time from activities that can cause excitement, stress or anxiety and make it more difficult to fall asleep, get sound and deep sleep, or remain asleep. Avoid arousing activities, like working, paying bills, competitive games or family problem-solving, before bedtime. Avoid exposure to bright light before bedtime because it signals the neurons that help control the sleep-wake cycle that it is time to awaken, not to sleep.

1   True or False: Turning up the radio, rolling down the window, and turning on the air conditioner are effective ways to stay awake when driving.

These "aids" are ineffective and can be dangerous to the person who is driving while feeling drowsy or sleepy. If you’re feeling tired while driving, the best thing to do is to pull off the road in a safe rest area and take a nap for 15-45 minutes. Caffeinated beverages can help overcome drowsiness for a short period of time only. However, it takes about 30 minutes before the effects are felt. The best prevention for drowsy driving is a good night's sleep the night before your trip.

1   True or False: Teens who fall asleep in class have bad habits and/or are lazy.

According to sleep experts, teens need at least 8-1/2 to 9-1/4 hours of sleep each night, compared to an average of seven to nine hours each night for most adults. Their internal biological clocks also keep them awake later in the evening and keep them sleeping later in the morning. However, many schools begin classes early in the morning, when a teenager’s body wants to be asleep. As a result, many teens come to school too sleepy to learn.

1   True or False: Insomnia is only characterized by difficulty falling asleep.

Difficulty falling asleep is just one of four symptoms generally associated with insomnia. The others include: waking up too early and not being able to fall back asleep; frequent awakenings; and waking up feeling tired. Insomnia can be a symptom of a sleep disorder or other medical problem, and can often be treated. If insomnia symptoms occur more than a few times a week and also impact your daytime functions, discuss these symptoms with your health care provider.

1   True or False: It is best to use your bedroom only for sleep and sex.

It is best to take work materials, computers and televisions out of your sleeping environment. Using your bed only for sleep and sex strengthens the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must wake up, then move the clock out of sight. When you're in bed, do not engage in activities that cause you anxiety and prevent you from sleeping.

1   True or False: Daytime sleepiness always means a person isn’t getting enough sleep.

An individual has excessive daytime sleepiness when she feels very drowsy during the day and has an urge to fall asleep when she should be fully alert and awake. The condition, which can occur even after getting enough nighttime sleep, can be a sign of an underlying medical condition or sleep disorder such as narcolepsy or sleep apnea. These problems can often be treated, and you should discuss your symptoms with a physician.

1   True or False: Health problems such as obesity, diabetes, hypertension and depression are unrelated to the amount and quality of a person's sleep.

Studies have found a relationship between the quantity and quality of one's sleep and many health problems. For example, insufficient sleep affects growth hormone secretion that is linked to obesity; as the amount of hormone secretion decreases, the chance for weight gain increases. Blood pressure usually falls during the sleep cycle. However, interrupted sleep can adversely affect this normal decline, leading to hypertension and cardiovascular problems. Research has also shown that insufficient sleep impairs the body's ability to use insulin, which can lead to the onset of diabetes. More and more scientific studies are showing correlations between poor and insufficient sleep and disease.

For more details and information about insomnia and sleep problems, visit SparkPeople's Insomnia Health Condition Center.

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Member Comments On This Quiz

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2/2/2018 6:40:35 AM

CATE195's SparkPage
10/10 and as others here have said I've been working on this for a long time.


10/31/2017 5:58:20 PM

I got 10/10. I know the drill but I still have trouble sleeping.


10/16/2017 2:14:17 PM

10 out of 10. I've been at this a long time!


9/7/2017 9:37:17 PM

Only got 6/10 corresct, I've a lot that I need to learn. So this is a perfect challenge for me! I'm ready!


8/29/2017 2:31:01 PM

I have nothing electronic in my bedroom, nothing that admits a blue light, includes the phones,TV, or kindles. I haven't slept this good in years, I go to bed at no later than 9pm and have my fitness band on wake at no later than 8 am. I am having lot less pain than before.


8/24/2017 4:24:56 AM

LIN1263's SparkPage
I got 10 out of 10. I guess I know what to do, only need to work on doing it.


8/24/2017 3:43:08 AM

Like all things knowing the theory and doing it are not had dame


8/12/2017 7:59:33 PM

XNANNY's SparkPage
10/10 surprise for me!


7/25/2017 12:34:59 PM

CEIGSTI's SparkPage


7/21/2017 9:47:36 AM

The reason why I got 10/10 is because I have severe insomnia and have read so much about it.


7/14/2017 8:35:12 PM

10/10. Quiz & program Good reminders that it is not just about calories & exercise - body needs time to relax, recoverp


7/13/2017 9:46:13 AM

CSPORE56's SparkPage
Ugg, 7/10, finally at 58 I find out I have OSA, and still fall asleep whenever even after 10-12 hours at night.I try to follow the things I need too but sometimes I forget.


5/30/2017 6:25:54 PM

RETAT60's SparkPage
10 out of 10. Now, if I would put into action all of the things I know I should be doing . . . .


5/12/2017 8:32:26 AM

SWILSON2347's SparkPage
9/10 - I am consistent in my "wake-up" time, but just can't seem to make myself get to bed at at the same time each night.


4/5/2017 5:14:03 PM

FOXBAY99's SparkPage
10/10 - I know the right answers I just can't follow them sometimes.

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