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Table 32.1: Seven Tips For Getting A Good Night's Sleep
Sleep Tips
Encouraging Sleep
Establish a sleep schedule Encourage sleep by establishing a regular time to go to bed at night
and to get up in the morning. Engage in activities and nightly rituals that encourage sleep Read, take a warm bath, listen to relaxing music. Nightly rituals, such
as brushing your teeth, setting the alarm clock, and organizing materials
for the next day, also encourage sleepiness. Avoid napping too long Restrict naps during the day to20 or 30 minutes. Avoid naps if you have
difficulty falling asleep at night. Create a comfortable place to sleep A medium hard mattress that supports a person’s back, carpets and
rugs that muffle sounds, a dark room and earplugs may make it easier to
fall asleep and sleep restfully. Avoid substances that can interrupt your sleep Limit liquid intake before bedtime in order to avoid needing to get up
to empty the bladder. Avoid caffeine during the evening. Alcoholic beverages
and some sleeping medications suppress REM sleep and cause restlessness.
Nicotine in cigarettes is a stimulant. Watch what you eat before you go to bed Do not eat large amounts of food just before going to bed. Hunger pangs
keep you awake if you go to bed hungry. Get out of bed if you cannot sleep If you can’t fall asleep after bout 30 minutes, get out of bed
and go into another room. Try reading, listening to relaxing music, doing
a simple task, or having a glass of milk. Milk contains tryptophan ,
which is an amino acid that helps promote relaxation
A) reading B) exercising C) Drinking soda D) all of the above 2 A) in a different time zone, normal bed times and wake times are different B) traveling causes sleep apnea C) traveling makes to you tired D) they are too excited to sleep when they get to their destination 3 A) it will prevent sleep apnea B) it will keep dreams from waking you in the night C) your body will become accustomed to falling asleep at the same time every night D) it can cure narcolepsy 4 A) Conscious eye movement (CEM) sleep B) Unconscious eye movement (UEM) sleep C) Rapid Eye Movement (REM) sleep D) Nonrapid eye movement (NREM) sleep 5 A) the period of sleep characterized by rapid eye movement behind closed eyelids B) the period of sleep in which the eyes are relaxed C) a period of relaxation while awake D) what you spend one-fourth of your night's sleep in 6 <![CDATA[<a onClick="window.open('/olcweb/cgi/pluginpop.cgi?it=jpg::::/sites/dl/free/0078308615/172861/361_lesson32.jpg','popWin', 'width=NaN,height=NaN,resizable,scrollbars');" href="#"><img valign="absmiddle" height="16" width="16" border="0" src="/olcweb/styles/shared/linkicons/image.gif"> (35.0K)</a>]]> A) five B) twelve C) eight D) ten 7 A) due to the setting and rising of the sun B) due to the need for REM sleep, which can only occur at night C) human developed this way due to insomnia D) because narcolepsy is more common during the day 8 A) you will be faster on the playing field when you play sports B) you may be drowsy in class and not as attentive to the lessons C) you will be better on the playing field when you play sports D) you may be more alert in class and learn better 9 A) it interrupts normal sleep patterns, causing a person inadequate rest B) it is not related to breathing C) it only happens to people who have insomnia D) it only happens to people with narcolepsy 10 A) They need 16 hours of REM sleep each night B) They need large amounts of sleep to help them grow and develop C) Because the home environment may be too stimulating D) All of the above
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