Module 5: Sleep Hygiene and Improving Sleep

Which of the following methods can help create a dark sleep environment?

• Using blackout curtains or an eye mask

• Keeping the lights on

• Using a white noise machine

• Opening the windows

What is the recommended room temperature range to create a comfortable sleep environment?

• 10-15°C

• 15-20°C

• 20-25°C

• 25-30°C

How can noise disruptions be minimised to create a quiet sleep environment?

• Using blackout curtains

• Using earplugs, white noise machines, or other soundproofing methods

• Keeping the windows open

• Using bright lights

What should you invest in to enhance overall sleep quality?

• Bright lights

• Comfortable mattress and pillows

• Loud alarm clocks

• Heavy blankets

What is one way to limit screen time before bedtime to create a favourable sleep environment?

• Use electronic devices right before bed

• Avoid electronic devices at least 30 minutes before bedtime

• Increase screen brightness

• Use multiple electronic devices simultaneously

What is the purpose of enabling "night mode" on electronic devices?

• To increase blue light exposure

• To reduce blue light exposure

• To make the screen brighter

• To increase melatonin production

What should be done with electronic devices in the bedroom to minimize disturbances?

• Keep them on and active

• Remove or silence them

• Increase their volume

• Place them under the pillow

Which of the following is a consistent wind-down activity recommended for a bedtime routine?

• Reading a book

• Watching exciting TV shows

• Intense exercise

• Playing video games

What should be minimised close to bedtime to create a favorable sleep environment?

• Taking a warm bath

• Practicing relaxation exercises

• Engaging in stimulating activities

• Reading a book

Which of the following activities is NOT recommended close to bedtime?

• Intense exercise

• Taking a warm bath

• Reading a book

• Practicing relaxation exercises