Quiz: Is your bedroom quiet, dark, and cool enough for good sleep?

📚 Quick Study Guide

• 🌡️ Ideal Bedroom Temperature: 60-67°F (15.6-19.4°C)
• 🌃 Darkness: Complete darkness is optimal. Use blackout curtains or an eye mask.
• 🤫 Quiet: Minimize noise with earplugs, a white noise machine, or by addressing noise sources.
• ⏰ Consistency: Maintain a regular sleep schedule, even on weekends.
• 📱 Electronics: Avoid screens (phones, tablets, TVs) at least 30 minutes before bed.
• ☕ Stimulants: Limit caffeine and alcohol intake, especially in the evening.
• 🧘 Relaxation: Practice relaxation techniques like meditation or deep breathing.

Practice Quiz

1. Which of the following is the BEST temperature range for optimal sleep?
   A) 50-55°F (10-12.8°C)
   B) 60-67°F (15.6-19.4°C)
   C) 70-75°F (21.1-23.9°C)
   D) 80-85°F (26.7-29.4°C)
2. What is the ideal level of darkness in your bedroom for good sleep?
   A) A dim nightlight
   B) Enough light to see your surroundings
   C) Complete darkness
   D) Soft, ambient lighting
3. Which of the following is a good strategy for minimizing noise in your bedroom?
   A) Listening to loud music
   B) Using earplugs or a white noise machine
   C) Leaving the TV on all night
   D) Opening the windows for fresh air
4. Why is it important to maintain a regular sleep schedule?
   A) It helps regulate your body's natural sleep-wake cycle.
   B) It makes it easier to stay up late on weekends.
   C) It doesn't matter as long as you get enough sleep overall.
   D) It helps you remember your dreams better.
5. How long before bed should you avoid using electronic devices like phones or tablets?
   A) 5 minutes
   B) 30 minutes
   C) 1 hour
   D) It doesn't matter
6. Which of these beverages should you AVOID close to bedtime?
   A) Herbal tea
   B) Warm milk
   C) Caffeine
   D) Water
7. Which relaxation technique can help improve sleep quality?
   A) High-intensity exercise
   B) Watching an action movie
   C) Meditation or deep breathing
   D) Checking work emails