Good Sleep Hygiene: Tips for Improving Sleep Quality, Exams of Nursing

Download Good Sleep Hygiene: Tips for Improving Sleep Quality and more Exams Nursing in PDF only on Docsity! RPSGT DOMAIN 1 CLINICAL OVERVIEW Sleep Hygiene Practice Quizzes Q & A 2024 1. Which of the following is NOT a recommended sleep hygiene practice? A. Using electronic devices before bedtime B. Establishing a consistent sleep schedule C. Creating a comfortable sleep environment D. Avoiding caffeine and alcohol close to bedtime Answer: A. Using electronic devices before bedtime Rationale: Using electronic devices before bedtime can actually disrupt sleep patterns due to the blue light emitted from screens, impacting melatonin production and sleep quality. 2. How does maintaining a consistent sleep schedule contribute to good sleep hygiene? A. It helps regulate the body's internal clock B. It allows for better control of sleep-wake cycles C. It promotes deep, restorative sleep D. All of the above Answer: D. All of the above Rationale: Maintaining a consistent sleep schedule helps regulate the body's internal clock, synchronize sleep-wake cycles, and promote deep, restorative sleep. 3. Which of the following factors can negatively impact sleep hygiene? A. Exercising regularly B. Eating a heavy meal right before bedtime 8. How does practicing relaxation techniques before bedtime support good sleep hygiene? A. It reduces stress and promotes relaxation B. It calms the mind and body for better sleep C. It enhances sleep quality and duration D. All of the above Answer: D. All of the above Rationale: Practicing relaxation techniques before bedtime can reduce stress, calm the mind and body, and ultimately enhance sleep quality and duration. 9. Which of the following statements is true regarding napping and sleep hygiene? A. Short naps can help improve alertness and performance B. Long naps can disrupt the body's natural sleep cycle C. Napping should be avoided altogether to promote good sleep hygiene D. Both A and B Answer: D. Both A and B Rationale: Short naps can help improve alertness and performance, while long naps can disrupt the body's natural sleep cycle and lead to difficulty falling asleep at night. 10. How does exposure to natural light during the day support good sleep hygiene? A. It helps regulate the body's internal clock B. It promotes the production of melatonin at night C. It enhances alertness and performance during waking hours D. All of the above Answer: D. All of the above Rationale: Exposure to natural light during the day helps regulate the body's internal clock, promotes the production of melatonin at night for better sleep, and enhances alertness and performance during waking hours. 11. Which of the following practices can help individuals with insomnia improve their sleep hygiene? A. Using the bed only for sleep and intimacy B. Engaging in stimulating activities in bed before sleep C. Consuming heavy meals close to bedtime D. Exercising vigorously just before sleep Answer: A. Using the bed only for sleep and intimacy Rationale: Using the bed only for sleep and intimacy can help individuals with insomnia associate the bed with sleep, creating a conducive sleep environment and improving sleep hygiene. 12. How does limiting screen time before bedtime contribute to good sleep hygiene? A. Blue light emitted by screens can disrupt melatonin production B. Excessive screen time can lead to increased mental stimulation C. Both A and B D. None of the above Answer: C. Both A and B Rationale: Limiting screen time before bedtime is important for good sleep hygiene as the blue light emitted by screens can disrupt melatonin production and excessive screen time can lead to increased mental stimulation, making it harder to fall asleep. 13. Which of the following strategies can help individuals with sleep apnea improve their sleep hygiene? A. Using a CPAP machine consistently B. Sleeping in a supine position C. Avoiding caffeine before bedtime D. None of the above Answer: A. Using a CPAP machine consistently Rationale: Using a CPAP machine consistently is crucial for individuals with sleep apnea to maintain a patent airway and improve sleep quality, contributing to better sleep hygiene. 14. How does avoiding large meals close to bedtime support good sleep hygiene? A. Large meals can lead to indigestion and discomfort B. Heavy food intake can increase the risk of acid reflux C. Both A and B D. None of the above Answer: C. Both A and B Rationale: Exposure to bright light at night, particularly from electronic devices, can disrupt circadian rhythms and negatively impact sleep-wake cycles, making it a factor to be aware of in maintaining good sleep hygiene. What is the recommended timeframe for avoiding heavy meals before bedtime to support good sleep hygiene? a) 1 hour b) 2 hours c) 3 hours d) 4 hours Answer: c) 3 hours Rationale: Avoiding heavy meals within 3 hours of bedtime can help prevent discomfort and promote better sleep quality, aligning with good sleep hygiene practices. Which of the following strategies is recommended for managing stress and promoting relaxation before bedtime? a) Engaging in vigorous exercise b) Practicing mindfulness or meditation c) Consuming sugary snacks d) Checking work emails Answer: b) Practicing mindfulness or meditation Rationale: Engaging in mindfulness or meditation can help manage stress and promote relaxation, contributing to improved sleep hygiene and overall sleep quality. What is the recommended duration of exposure to natural light during the day to support healthy sleep patterns? a) 30 minutes b) 1 hour c) 2 hours d) 4 hours Answer: c) 2 hours Rationale: Exposure to natural light for around 2 hours during the day can help regulate circadian rhythms and support healthy sleep patterns, emphasizing the importance of light exposure in sleep hygiene. Which of the following environmental factors is most likely to disrupt sleep quality and should be addressed for good sleep hygiene? a) White noise machine b) Comfortable mattress and pillows c) Excessive noise and light d) Cool room temperature Answer: c) Excessive noise and light Rationale: Excessive noise and light in the sleep environment can disrupt sleep quality, highlighting the importance of addressing these factors for good sleep hygiene. What is the recommended timeframe for limiting the consumption of alcohol before bedtime to promote good sleep hygiene? a) 1 hour b) 2 hours c) 3 hours d) 4 hours Answer: c) 3 hours Rationale: Limiting the consumption of alcohol within 3 hours of bedtime can help prevent sleep disruptions and support good sleep hygiene, emphasizing the impact of alcohol on sleep quality. Which of the following behaviors is recommended for maintaining a consistent sleep-wake schedule and promoting good sleep hygiene? a) Sleeping in on weekends b) Irregular bedtime and wake-up times c) Napping at different times each day d) Avoiding screens before bedtime Answer: b) Irregular bedtime and wake-up times Rationale: Maintaining a consistent sleep-wake schedule, including consistent bedtime and wake-up times, is essential for good sleep hygiene and overall sleep quality. What is the recommended duration of screen-free time before bedtime to support good sleep hygiene? a) 15 minutes b) 30 minutes c) 1 hour d) 2 hours Answer: d) 2 hours Rationale: Engaging in screen-free activities for at least 2 hours before bedtime can help mitigate the impact of blue light on sleep quality, aligning with good sleep hygiene practices. Which of the following dietary choices is recommended for 2.Which group of people requires up to 18 hours of sleep per day or night? - A) Newborns - B) Toddlers and preschoolers - C) School-aged children and teens - D) Senior adults - **Correct Answer: A** - **Rationale:** Newborns require a significant amount of sleep (10.5 to 18 hours per day), with intermittent periods of wakefulness. 3. How many stages of sleep are there? - A) 3 - B) 4 - C) 5 - D) 6 - **Correct Answer: C** - **Rationale:** The sleep cycle includes stages 1-4 and REM (rapid eye movement) sleep. Almost half of our sleep is spent in stage 2, with about 20% in REM sleep and 30% in other stages combined. 4. True or False: Sleep deprivation is associated with health problems. - A) True - B) False - **Correct Answer: A** - **Rationale:** Sleep deprivation can lead to health issues, poor quality of life, mental illnesses, and increased healthcare costs. 5. Which statement about sleep is true? - A) Sleep deprivation can trigger seizures in people with epilepsy. - B) Sleep problems occur in almost all people with mental disorders. - C) Extreme sleep deprivation can lead to hallucinations. - D) All of the above - **Correct Answer: D** - **Rationale:** Sleep disorders are common in people with mental health conditions, and lack of sleep can trigger seizures in certain individuals.