Take our quiz for better sleep health
March 21, 2017 | by David C. Chang MD

If one of your health goals is to get more sleep, this quiz is for you. Take our sleep quiz and test your knowledge of one of the most powerful tools to improve your health: a better nightly snooze.

  1. What is NOT a healthy sleep tip?
    1. Use the bedroom for sleep and sex only.
    2. Avoid caffeine close to bedtime.
    3. Watch television and use your computer, iPad, Kindle or cell phone before bed.
    4. Complete your exercise at least two hours before bedtime.

    Answer: C. Light from electronic devices may suppress melatonin secretion that helps us fall asleep. Avoid electronic devices about two hours before going to bed. It’s best to read a paper book or magazine with a light source behind you.

  2. If you enjoy one alcoholic beverage at night, how long should you allow before going to bed?
    1. 2 hours
    2. 3 hours
    3. 30 minutes
    4. 5 hours

    Answer: B. Alcohol is a stimulant that can disrupt sleep when taken too close to bedtime. If you drink alcohol, consume it early in the evening.

  3. What are some of the complications of untreated sleep apnea?
    1. Hypertension
    2. Diabetes
    3. Heart disease, stroke
    4. Memory problems
    5. All of the above.

    Answer: E. All the above. Sleep apnea is more than a bad night’s sleep. It can lead to serious health issues with major complications if left untreated.

  4. Obstructive sleep apnea can cause people to pause or stop breathing up to how many times per hour?
    1. None
    2. 30
    3. 100
    4. 1,000

    Answer: B. Sleep apnea can cause you to pause breathing 5 to 30 times or more per hour. Pauses can last seconds to minutes and are caused by a blockage in the upper airway by the throat muscles. Obstructive sleep apnea leads to disrupted sleep with negative daytime consequences.

  5. What are some consequences of chronic sleep deprivation?
    1. Mood disorder
    2. Memory issues, including forgetfulness
    3. Weight gain
    4. All of the above

    Answer: D. Chronic sleep deprivation may affect mood, including anxiety and depression, along with memory issues, including short-term memory difficulties. Sleep deprivation affects metabolism, potentially leading to weight gain.

  6. True or false: There are ways to help reduce effects of jet lag.

  7. TRUE: There are several ways to help transition between time zones when traveling. By avoiding alcohol, adapting to a new location schedule, and incorporating bright light throughout the day, you can make a smoother transition. Read more jet lag tips.

  8. What is the name of a sleep condition in which someone goes to bed early (6-9 p.m.) and wakes up earlier (2-5 a.m.) than conventional sleep times?
    1. Early bird
    2. Lark
    3. Early riser
    4. Johnny on the spot

    Answer: B. To help ‘larks’ return to a more conventional schedule, bright light in the evening is often recommended to delay sleep times along with maintaining a steady sleep/wake schedule.

  9. True or false: Going to bed at different times throughout the week builds more adaptive sleep patterns.

  10. Answer: FALSE: Going to bed and waking up around the same time each day promotes more consistent and better sleep.

  11. Which group requires the most sleep?
    1. Adolescents
    2. Adults
    3. Infants
    4. Toddlers

    Answer: C. Infants require the most sleep. From birth to 2 months, babies need an average of 10.5-18.5 hours of sleep and infants from 2 to 12 months need an average of 14-15 hours of sleep per night. Remember the sage advice: Never wake a sleeping baby.

  12. In which stage of sleep do dreams most frequently occur?
    1. REM
    2. Phase II
    3. Somatic stage
    4. NREM

    Answer: A. REM sleep occurs about every 90 minutes throughout sleep and tends to increase in duration as the night progresses. During REM sleep your body is immobile and relaxed. REM sleep is one stage of sleep that is important to daytime performance and may contribute to memory consolidation.

Schedule a Sleep Consultation

Sleep can restore, regenerate and protect your body. If you are experiencing sleep challenges, you may benefit from a sleep consultation. Call 206-860-4545 to schedule an appointment.



Written By: David C. Chang MD