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Health

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You're Only Allowed To Sleep If You Can Pass This Quiz

Research shows that adults (ages 24 to 64) [need this much sleep](https://sleepfoundation.org/media-center/press-release/national-sleep-foundation-recommends-new-sleep-times) to maintain overall health. However, the _exact_ amount an adult needs can vary depending on lifestyle factors like work schedule, illness, and stress, which affect the quality and quantity of sleep they get.

Adults need 7–9 hours of sleep each night!

How much sleep do adults need each night, according to the National Sleep Foundation?

That's a lot of sleep! And there's no guarantee that infants will sleep for that long without crying breaks. Find out more about the sleep needs of babies and toddlers [here](https://sleepfoundation.org/sleep-topics/children-and-sleep/page/0/1).

Infants need 12–15 hours of sleep each night!

How much sleep do infants aged 3-12 months need each night?

[Melatonin](https://sleepfoundation.org/sleep-topics/melatonin-and-sleep/) decreases alertness and makes you feel sleepy. It's made in the brain's pineal gland, which gets "turned off" during the day when there's sunlight. It turns back on at night when it gets dark. You can also buy synthetic melatonin pills if you find out your body has trouble producing its own.

Melatonin is the sleep hormone!

Which of the following is known as the ~sleep hormone~?

[Spending nearly 35%](https://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need) of your life asleep might sound like a lot of lost time, but you need sufficient sleep to survive — just like you need food and water.

Humans spend up to one-third of their lives asleep!

Humans spend up to \_\_\_\_\_\_ of their lives asleep.

Alcohol may help you fall asleep faster because of its relaxing effect, but [it harms](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4666864/) both the quality and quantity of sleep you get. Booze disrupts stages of [deep sleep](https://sleep.org/articles/alcohols-effect-on-sleep/) (specifically REM), making your overall sleep less restful. That means you'll feel more tired the next day, and if you have insomnia or sleep apnea, it could make it worse.

False — alcohol does not help you sleep!

True or false: Alcohol makes you sleep deeper and longer.

Fruit has natural sugars that get converted into energy, which could make it harder to fall asleep. Chocolate ice cream has a ton of sugar plus caffeine from the cocoa beans, which can [keep you up](http://sleep.org/articles/snacks-that-keep-you-awake/), too. Finally, greasy, acidic, or spicy foods can increase [acid reflux](https://sleepfoundation.org/sleep-news/food-could-keep-you-awake), especially when you're digesting laying down. The reflux and indigestion makes it harder to fall asleep and stay asleep.

All of the foods pictured could mess with your sleep!

Which one of these foods could mess with your sleep if you eat it close to bedtime?

According to the [National Institutes of Health](https://www.nhlbi.nih.gov/health/health-topics/topics/sleepapnea) (NIH), these pauses can last from a few seconds to several minutes, AND they can happen up to 30 times an hour! When the person tries to breathe normally again, they often choke or snort loudly, which can wake them (and their bed partner) — so it can be very disruptive to sleep.

Sleep apnea is when your breathing pauses or you take shallow breaths during sleep.

What is sleep apnea?

[Body temperature](https://sleep.org/articles/does-your-body-temperature-change-while-you-sleep/) is a very important part of sleep regulation. Your core body temperature drops to help you fall asleep, and it reaches its lowest point in a 24-hour day during the [deep sleep](https://sleepfoundation.org/how-sleep-works/what-happens-when-you-sleep) stage of sleep. So, sleeping in a cold room can actually help you snooze!

Your body temperature is lower during sleep!

Is your body temperature higher or lower during sleep?

Sleep is [essential](http://www.nhlbi.nih.gov/files/docs/public/sleep/healthy_sleep.pdf) for proper mental and physical functioning. Studies show that driving while sleep-deprived is almost as bad as driving drunk. Sleep loss can also worsen your mood and put you at a higher risk of depression. Finally, it has a huge impact on cognitive tasks like concentration and problem-solving.

Sleep loss can cause impaired driving, irritability, and poor decision-making!

Sleep loss can cause which of the following?

[Circadian rhythms](https://sleepfoundation.org/sleep-topics/sleep-drive-and-your-body-clock) tell us when to fall asleep and when to wake up over the course of a 24-hour day, helping you to maintain a sleep routine. They are controlled by our body's "internal clock" as well as external cues like daylight, meal times, and sounds. You can disrupt circadian rhythms by changing time zones — called "jet lag" — or by pulling all-nighters.

Our circadian rhythms are mental and physical changes in the body controlled by our biological clocks!

What are circadian rhythms?

They are: stage one (light sleep), stage two (sleep onset), stages three and four (deep sleep), and REM sleep. One full [sleep cycle](https://sleepfoundation.org/how-sleep-works/what-happens-when-you-sleep) lasts about [90 to 110 minutes](http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm). Your body alternates between stages one through four (the non-REM sleep stages) and the REM sleep stage throughout the night. NREM sleep makes up 75% (about 65 minutes) of your sleep cycle and it's the most restorative.

There are five stages of sleep.

How many different stages of sleep are there in a normal sleep cycle?

You enter [REM](https://sleepfoundation.org/how-sleep-works/what-happens-when-you-sleep) sleep about 90 minutes after you fall asleep, and go into it every 90 minutes, alternating with the non-REM cycles. REM sleep periods get longer later in the night. During REM, your eyes move back and forth rapidly while the body supplies energy to the brain, which helps mental activities the next day.

"REM" stands for rapid eye movement.

What does "REM" stand for in the REM sleep stage?

[Dreaming](http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm#dreaming) is a complicated process. But scientists do know that during REM sleep, the brain is most active. Certain signals activate parts of the brain involved in processing and storing information, memories, and images — all of these make up our dreams. Overall, dreams are a strange and personal experience.

Most dreaming occurs during REM sleep!

At which stage of sleep does most dreaming occur?

There is growing research from the [NIH](https://www.nhlbi.nih.gov/news/spotlight/fact-sheet/sleep-disorders-insufficient-sleep-improving-health-through-research) that shows insufficient sleep and insomnia are more prevalent among women. Theories suggest it could be due to a difference in hormones, the effects of pregnancy, or other lifestyle factors.

These are more common in women!

Insufficient sleep and insomnia are more common in \_\_\_\_\_\_\_.

According to the [NIH](http://www.nhlbi.nih.gov/files/docs/public/sleep/healthy_sleep.pdf), the body's internal processes (like your biological clock, hormones, etc) make it impossible to get used to significantly less sleep than your body needs. If you lose sleep several nights in a row, you acquire a "sleep debt," which affects brain function, cardiovascular health, and energy levels. Sleeping late on the weekends won't repay the debt or its toll on the body — you'll need many nights, or even a whole week, of optimal sleep to catch up.

You can't make up for lost sleep on the weekends!

True or false: You can make up for lost sleep during the weekend.

During REM sleep, your voluntary muscles go into a state of paralysis, which prevents you from acting out your dreams and injuring yourself. During [sleep paralysis](https://www.buzzfeed.com/carolinekee/sleep-paralysis-is-scary-af?utm_term=.deVyZ0ojnq#.cv9vZrYBVb), the body remains "paralyzed" in REM sleep but the brain wakes up and the eyes start to open. So you become semi-conscious, but you can't move any muscle or speak — this can last from seconds to minutes. Heart rate and breathing stay normal, so sleep paralysis won't kill you, but it's still scary AF.

Sleep paralysis is when your brain wakes up before your body and muscles wake up!

What is "sleep paralysis"?

When it comes to sleep, you're pretty much clueless. Or maybe you took this quiz on no sleep at all? But don't worry, no one's perfect and sleep is a pretty complicated topic. Just keep studying your sleep facts and you could be an expert someday!

Yikes! You should review your sleep knowledge before you snooze tonight!

So you know some sleep facts, but you're no expert on the topic. Or maybe you were just a little tired when you took this quiz. Keep studying and you could be a sleep smartypants in no time!

Maybe you snoozed through your sleep lessons.

Congrats! When it comes to sleep, you're basically an expert! Maybe you are really good at sleeping or you have all of the sleep issues so you've done your research. Either way, you should be proud and get a good night's sleep tonight!

You know almost everything about sleeping!

CONGRATS! You could probably ace this quiz even if you took it in your sleep! Whether you know a lot about sleep because you snooze all the time or because you have sleep issues, you deserve all of the gold stars for your high score!

You're a sleep genius!

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You're Only Allowed To Sleep If You Can Pass This Quiz

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