Difficulty: Mixed
What does CDC suggest doing with electronics before bedtime?
A Stop screens 30 minutes ahead
B Use them in bed
C Keep screens bright
D Watch until falling asleep
Answer: A. Stop screens 30 minutes ahead CDC recommends turning off electronic devices at least 30 minutes before bedtime.
Why can bright screens late at night affect sleep?
A They remove sleep pressure
B They can disrupt sleep signals
C They shorten the night
D They control room temperature
Answer: B. They can disrupt sleep signals Bright artificial light late in the evening can interfere with the body’s sleep signals.
Which device can expose someone to bright artificial light?
A A paper book
B A wooden chair
C A smartphone
D A plain pillow
Answer: C. A smartphone Smartphones are a source of artificial light that may affect sleep timing.
Which other screen can add bright evening light?
A A curtain
B A blanket
C A mattress
D A television
Answer: D. A television Television screens can provide bright artificial light in the evening.
What hormone can be disrupted by bright evening light?
A Insulin
B Melatonin
C Hemoglobin
D Adrenaline only
Answer: B. Melatonin Bright artificial light late in the evening can interfere with melatonin release.
Which bedtime habit can reduce screen-related light?
A Turn screens off before bed
B Increase brightness
C Hold the screen closer
D Leave videos playing
Answer: A. Turn screens off before bed Turning off electronic devices before bedtime reduces exposure to bright screens.
What is one possible effect of watching exciting videos in bed?
A It guarantees deep sleep
B It replaces nighttime sleep
C It changes vision permanently
D It may delay winding down
Answer: D. It may delay winding down Stimulating screen activity may make it harder to settle into a calm bedtime routine.
Which feature can interrupt sleep with a glow or sound?
A A closed curtain
B A quiet pillow
C Phone notifications
D A dim lamp
Answer: C. Phone notifications Phone alerts can add both sound and light during the night.
What can someone do with nonessential nighttime alerts?
A Silence them
B Raise their volume
C Turn on flash alerts
D Enable every notification
Answer: A. Silence them Silencing nonessential alerts can reduce nighttime distractions.
Which room habit can support a screen-free wind-down?
A Keep a tablet in bed
B Charge devices outside the bedroom
C Watch videos under covers
D Leave the television on
Answer: B. Charge devices outside the bedroom Moving devices away can reduce screen temptation and bedroom light.
What is a useful alternative to scrolling before bed?
A Bright online gaming
B Fast-paced videos
C Quiet reading on paper
D Work email on a phone
Answer: C. Quiet reading on paper Quiet activities with dim light can help someone wind down before bed.
Why can checking messages at bedtime be unhelpful?
A It guarantees faster sleep
B It eliminates stress
C It blocks all light
D It can keep minds engaged
Answer: D. It can keep minds engaged Messaging can be stimulating and prolong bedtime for some people.
Which setting is better for an evening screen-free routine?
A A brightly lit room
B A flashing gaming setup
C A calm, dim room
D A loud television
Answer: C. A calm, dim room A calm, dim setting supports a more relaxing wind-down.
What should someone avoid using as a sleep aid?
A A quiet bedtime routine
B A bright phone screen
C A comfortable pillow
D A darkened room
Answer: B. A bright phone screen Bright screens can interfere with sleep preparation.
Which statement about screen filters is safest?
A They do not replace habits
B They guarantee perfect sleep
C They remove all stimulation
D They make timing irrelevant
Answer: A. They do not replace habits Screen filters may dim light, but healthy timing and wind-down habits remain useful.
What is a sensible first adjustment for late-night device use?
A Use screens until dawn
B Increase brightness at night
C Keep the phone in hand
D Set a bedtime screen cutoff
Answer: D. Set a bedtime screen cutoff A planned cutoff helps limit device use near bedtime.
Which type of screen use may be most disruptive near sleep?
A Bright, engaging content
B A dimmed idle screen
C A closed tablet
D A phone powered off
Answer: A. Bright, engaging content Bright light and stimulating activity can both make winding down harder.
How can phone placement reduce temptation?
A Place it on the pillow
B Leave it away from bed
C Hold it while lying down
D Keep it under the blanket
Answer: B. Leave it away from bed Keeping a phone away from the bed can reduce late-night use.
Which choice is best if the phone serves as an alarm?
A Enable all alerts
B Keep the display bright
C Use do-not-disturb mode
D Open social media
Answer: C. Use do-not-disturb mode Do-not-disturb settings can silence nonessential notifications while preserving planned alarms.
Why might a glowing bedside clock be a problem?
A It changes sleep stages
B It stops caffeine effects
C It improves melatonin
D It adds light to darkness
Answer: D. It adds light to darkness Bright displays are a source of artificial light in the bedroom.
What should be done with a bright clock display?
A Increase its brightness
B Place it by the eyes
C Make it flash
D Dim or turn it away
Answer: D. Dim or turn it away Dimming a display or turning it away can reduce bedroom light.
Which activity gives the eyes a break before bed?
A Switch to a brighter display
B Watch a second screen
C Stop looking at screens
D Read small phone text
Answer: C. Stop looking at screens Stopping screen use creates a period with less bright artificial light.
What does evening screen light signal to the brain?
A It proves sleep has begun
B It may suggest daytime
C It lowers all alertness
D It blocks daylight
Answer: B. It may suggest daytime Bright artificial light may act as a daytime cue and disrupt sleep preparation.
Which device-free routine can help prepare for sleep?
A Bathing and quiet reading
B Gaming and messaging
C Bright video watching
D Late work calls
Answer: A. Bathing and quiet reading Relaxing activities can help create a calmer transition to bedtime.
How long before bed does CDC advise turning off electronics?
A Exactly five minutes
B At least 30 minutes
C Two hours minimum
D Only after midnight
Answer: B. At least 30 minutes CDC recommends turning off electronic devices at least 30 minutes before bedtime.
What is a common screen source of evening artificial light?
A Printed notebook
B Wooden desk
C Cotton blanket
D Computer monitor
Answer: D. Computer monitor Computer screens are a source of bright artificial light.
Which approach is better than relying only on night mode?
A Keep scrolling longer
B Increase screen brightness
C Reduce use before bedtime
D Move the phone closer
Answer: C. Reduce use before bedtime Reducing screen exposure before bed is a practical habit even when device settings are adjusted.
Can a screen cutoff support a consistent bedtime?
A Yes, it creates wind-down time
B No, screens set sleep needs
C Only in the morning
D It replaces sleep
Answer: A. Yes, it creates wind-down time A planned screen cutoff can make room for a calming routine before sleep.
Which setting reduces nighttime device interruptions?
A Do-not-disturb
B Maximum volume
C Flash notifications
D Auto-play
Answer: A. Do-not-disturb Do-not-disturb can silence many nonessential alerts.
What can happen if screen use pushes bedtime later?
A Sleep need disappears
B Melatonin doubles
C Sleep opportunity may shrink
D Morning light stops
Answer: C. Sleep opportunity may shrink Late device use can reduce the time available for sleep.
Why keep work email off the bedtime routine?
A It cools the room
B It dims the display
C It creates darkness
D It can increase mental activity
Answer: D. It can increase mental activity Work messages can keep a person engaged when they are trying to relax.
Which choice best supports a dimmer evening environment?
A Use maximum brightness
B Lower device brightness
C Open every app
D Watch a bright screen
Answer: B. Lower device brightness Reducing brightness lowers artificial light, though limiting screen use is also helpful.
What is the main concern with a phone beside the pillow?
A It measures melatonin
B It improves deep sleep
C Light, sound, and temptation
D It reduces caffeine
Answer: C. Light, sound, and temptation A nearby phone can add alerts, light, and easy access to stimulating content.
Which bedtime choice is more sleep-friendly?
A Scroll in a dark room
B Put devices away
C Watch autoplay videos
D Reply to messages in bed
Answer: B. Put devices away Putting devices away reduces screen exposure and supports a calmer routine.
How can a family make device boundaries easier?
A Use screens at every meal
B Keep alerts audible all night
C Change rules each hour
D Agree on a shared cutoff
Answer: D. Agree on a shared cutoff A consistent household routine can make a bedtime cutoff easier to follow.
Which statement about blue light is accurate?
A It can disrupt circadian timing
B Only blue light matters
C Filters guarantee better sleep
D Light has no sleep effect
Answer: A. It can disrupt circadian timing Bright artificial light in the evening can affect sleep timing; overall light exposure and habits matter.
Should night mode be treated as permission to scroll all night?
A Yes, it removes all effects
B No, timing still matters
C Only on weekends
D Only for adults
Answer: B. No, timing still matters Night mode does not replace good sleep habits or adequate time away from screens.
Which screen practice supports a relaxing bedroom?
A Keep televisions off at bedtime
B Leave videos playing
C Use a bright tablet
D Keep notifications active
Answer: A. Keep televisions off at bedtime Turning devices off before bedtime helps reduce light and stimulation.
What should someone choose during the final minutes before sleep?
A Fast-paced gaming
B Bright social feeds
C Work messages
D A quiet, low-light activity
Answer: D. A quiet, low-light activity Quiet activities in dim light help create a restful wind-down.
What can a screen-free period protect?
A Caffeine effects
B Room temperature
C Time to wind down
D Sleep stages directly
Answer: C. Time to wind down A device-free interval can make space for relaxing before bedtime.
Which statement about screen effects is most careful?
A Screens always cause insomnia
B Screens never affect sleep
C All devices are identical
D Effects can differ by person
Answer: D. Effects can differ by person People can respond differently, but bright light and stimulation near bedtime may be disruptive.
What is a practical way to prevent late scrolling?
A Set a device limit
B Keep every app open
C Use autoplay overnight
D Charge the phone in bed
Answer: A. Set a device limit A device limit can help someone follow a planned screen cutoff.
Why avoid videos while lying in bed?
A They increase darkness
B They can extend screen time
C They replace sleep stages
D They eliminate alerts
Answer: B. They can extend screen time Video autoplay can prolong screen use and delay bedtime.
Which source of light is best prioritized during daytime?
A Phone brightness at midnight
B Television in bed
C Natural daylight
D A bright clock at night
Answer: C. Natural daylight Daytime outdoor light supports the body’s daily timing cues.
Which daily habit pairs well with a screen cutoff?
A Keep a regular sleep schedule
B Change bedtime every night
C Use caffeine late
D Sleep only on weekends
Answer: A. Keep a regular sleep schedule Regular sleep times and reduced evening device use can support healthy sleep habits.
What is a sensible response to persistent sleep trouble despite limiting screens?
A Use more screens
B Ignore it indefinitely
C Take someone else’s medicine
D Talk with a healthcare provider
Answer: D. Talk with a healthcare provider Regular sleep problems should be discussed with a healthcare provider.
What should be switched off before bedtime according to CDC?
A All clocks permanently
B Bedroom ventilation
C Electronic devices
D Every night light
Answer: C. Electronic devices CDC recommends turning off electronic devices at least 30 minutes before bedtime.
Which choice is least likely to add bright artificial light?
A A tablet screen
B A paper book
C A smartphone
D A television
Answer: B. A paper book A printed book does not add screen light.
What is one clear takeaway about screens and sleep?
A Keep screens bright at bedtime
B Create a calm screen-free wind-down
C Scroll until tired
D Use alerts as alarms
Answer: B. Create a calm screen-free wind-down Reducing evening screen exposure supports a calmer transition to sleep.
What is a sensible use for the 30 minutes before bed?
A Scroll through social feeds
B Watch bright videos
C Relax without bright screens
D Answer late work messages
Answer: C. Relax without bright screens Using the pre-bed period for calm activities leaves time to wind down away from bright screens.