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 personís 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 donít 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 youíre 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 teenagerís 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 isnít 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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12/8/2014 10:46:11 AM

100% Corrections to be made: not allowing slept debt to accrue. No problem falling asleep, just have problems making myself go to bed!


11/15/2014 2:05:26 PM

10/10! Now to apply all of my apparent knowledge! :)


11/3/2014 10:38:57 AM

10/10 correct, not bad. Proves I know what to do to sleep better, I just need to start practicing what I know. It is not rocket science, but somehow I can't seem to make it happen.


10/19/2014 11:19:51 AM

Iwill try the tea.


10/7/2014 8:49:42 PM

8/10 - Not bad. I have sleep apnea and definitely am drowsy during the day if I don't use my cpap machine so I have a love/hate relationship with my mask and machine. I do have trouble falling asleep so I have been taking 3mg of melatonin and an herbal mixture to help me relax. It usually works but not always. Sometimes my brain just won't turn off even though I'm exhausted physically.


10/3/2014 1:19:28 AM



9/28/2014 11:10:13 AM

LILYNITE's SparkPage
10/10 I've been trying to establish a sleep routine for a while. I seem to fall asleep ok but then I wake up throughout the night and this makes it hard to get up at the same time each morning. So hopefully, the sleep challenge will help and I won't feel so tired throughout the day.


9/26/2014 2:35:35 PM

Does daily exercise (not too late in the day) help some people who have problems sleeping? How about yoga for relaxation before bed?


9/19/2014 1:43:51 AM

10/10 I have sleep apnea. I just need to adhere to a regular bedtime routine, go to bed at a decent hour and get up at a decent hour. I am a night owl.


9/6/2014 10:40:28 PM

10/10..still can't sleep. Dr just said "no" to renewal of my sleeping pill since I moved. Have to find a new doctor now. I fear it's going to be a rough couple weeks.


9/6/2014 7:39:12 AM

10/10 Most people with chronic long term insomnia know all of these things - and much more - about sleep. We are experts in the field of sleep hygiene, sleep aids, relaxation, imagery, breathing techniques. We know what sleep deprivation is or may be doing to our minds and bodies. We know (nearly) everything there is to now about sleep except how to achieve it.


9/3/2014 8:54:33 AM

ANITACO3's SparkPage
9/10 and I agree with the other comments, knowing doesn't help me sleep through the night. I wake up frequently and like other posts, my mind just begins to run full throttle - creating my to-do list, reviewing things I forgot to do, recalling events throughout the is awful, I can't shut it off long enough to go back to sleep. Hopefully this challenge will help!! Sweet dreams to all !!


7/31/2014 12:20:56 AM

NEWBIRTH2014's SparkPage
10/10 - but that still doesn't help me with my insomnia - I'm currently working on it with doctor.


7/30/2014 4:33:11 AM

10/10 Looking forward to correcting those little things!


7/17/2014 8:42:46 AM

10/10 - for all I know about sleep it's not helped so far. I'm glad I signed up for the challenge, but I'm thinking my husband should see the doctor about his snoring.

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