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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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

SDAILEY4's SparkPage
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.


7/15/2014 6:43:53 PM

my mind is like a ticker tape at night.

oh man I need to mail that bill. I wonder what time the vet opens. I think I will make cookies. Does my hubby get paid today? I need to go for a run. What is that noise. Oh great i need to pee. i wish that I were a clone. I hope Im not late tomorrow. I really need to read more. What is THAT noise? geez i have to go grocery shopping. I think I hear a mouse. Its so hot in here. omg i forgot to call jessie. I need a new dress for that wedding. what color? o I wonder what SIZE oh good grief what is that NOISE?

on and on and on!


7/14/2014 3:23:03 AM

I was diagnosed with sleep apnea and CPAP was recommended. I tried it briefly and felt such panic that I told the doctor I'd rather die that endure that suffering . . . no way I'd sleep with that. (My abuser was a woman whose medical issues were the hammer she used to make everyone else miserable -- so, anything medical is anathema to me.) I was then referred to an doctor who repaired my deviated septum and blocked nasal passages. Now I sleep well enough to actually dream. My blood pressure still jumps 20-30 points when I go to a doctor's office. I have to keep explaining that I don't have hypertension -- I have an adverse reaction to medical offices.


7/13/2014 3:28:27 PM

KARYNLYNN17's SparkPage
10/10 Just means I have read a lot about this topic - my sleep has improved but if I wake up and my brain starts to think - it is hard o go back to sleep. This is very frustrating but if I am asleep at 9 (my target) and wake up at 4 - that is 7 hours - better than the 4 hours I used to get.


7/7/2014 8:51:31 PM

9/10 Means I know entirely too much about not sleeping...never really slept very well, but am working on new ways to relax myself and my mind so the Rwandan will visit more frequently!


6/30/2014 1:26:46 AM

HIPPYCAT's SparkPage
I have sleep apnea. My cpap is wonderful. I also have a really hard time falling asleep, but 1/4 of an ambien under my tongue takes care of that. The remaining problem is interstitial cystitis, which still only lets me sleep two, maybe three hours at a time on a good night. On a very bad night, it can be every 30 - 45 minutes. (Any more frequent than that and I just stay up.) Sigh.


6/20/2014 5:39:15 PM

9/10. But should have known that last one too.
I too have sleep apnea and the cpap machine doesn't seem to help a lot when getting to sleep. The problem I have is feeling hungry at night and not being able to shut down my mind so it wants to go to sleep.


6/10/2014 1:09:02 AM

I have Obstructive Sleep Apnea. I sleep with a CPAP. And to shut down my mind I need to take Ambien. But I now sleep 6 to 8 hours a night. I get up feeling better.


6/7/2014 11:34:24 AM

MARGAUX59's SparkPage
I tend to have the same issue as many and that is the brain won't turn off. My husband has this horrible habit of running thru things that need to be done the next day right after I say good night Urrrgh. After 37 yrs of marriage he still doesn't get it. IM NOT HIS SECRETARY!


5/27/2014 12:56:56 PM

Knowing 10/10 of the answers will not correlate with reasons you are not sleeping (as we all know). My biggest problem is getting my brain (thoughts) to calm down once my body is relalxed; i.e., I tend to feel tired, body relaxed, and climb into bed. Once the light turns off, the brain springs into action - with need-to-do lists, and should-have-done lists and it goes on and on. :D


5/2/2014 3:22:37 PM

I have a c-pap machine and its not my favorite. It does come in handy when you are recovering after surgery. Both times they have said slap it own as soon as you get home. That way if you are still out of it and somewhat still under the influence and groggy you wont stop breathing. That made my husband much calmer.


4/30/2014 8:30:46 AM

It's not a case of not knowing this information, it's the case of not being able to actually get there. I cheat sleep if I am overly busy as a single mom. I do things like bills after kids go to bed because that's when I have time. And I add RLS to the mix (though more iron has helped a lot there)


4/30/2014 8:30:28 AM

It's not a case of not knowing this information, it's the case of not being able to actually get there. I cheat sleep if I am overly busy as a single mom. I do things like bills after kids go to bed because that's when I have time. And I add RLS to the mix (though more iron has helped a lot there)

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