Difficulty: Mixed
Which daily habit gives the body predictable sleep timing?
A Change times each night
B Keep a regular schedule
C Sleep only on weekends
D Stay awake until dawn
Answer: B. Keep a regular schedule A consistent bedtime and wake time can support healthy sleep habits.
What should someone try to keep similar across weekdays and weekends?
A Bedtime and wake time
B Meal size and color
C Screen brightness only
D Room decoration
Answer: A. Bedtime and wake time A steady sleep schedule across the week supports routine.
When is a useful time to begin winding down?
A After sunrise
B During the workday
C Only after waking
D Before bedtime
Answer: D. Before bedtime A quiet wind-down period helps prepare the body for sleep.
What does CDC suggest doing with electronic devices before bed?
A Use them in bed
B Keep them bright all night
C Stop screens 30 minutes beforehand
D Watch videos until asleep
Answer: C. Stop screens 30 minutes beforehand CDC recommends turning off electronic devices at least 30 minutes before bedtime.
Which bedroom setting is commonly recommended for sleep?
A Quiet, dark, and cool
B Bright, noisy, and warm
C Loud and brightly lit
D Hot with flashing lights
Answer: A. Quiet, dark, and cool A quiet, dark, cool bedroom can support sleep.
Why can late-evening bright light be unhelpful?
A It creates more sleep need
B It can disrupt sleep signals
C It prevents all dreams
D It improves melatonin release
Answer: B. It can disrupt sleep signals Bright artificial light late in the evening can interfere with the body’s sleep signals.
Which stimulant is best limited near bedtime?
A Water
B Plain rice
C Caffeine
D Lettuce
Answer: C. Caffeine Caffeine can interfere with sleep, especially when consumed later in the day.
How long can caffeine effects last for some people?
A Only five minutes
B Exactly one hour
C Several weeks
D Up to eight hours
Answer: D. Up to eight hours NHLBI notes caffeine effects can last up to eight hours.
Which drink may contain caffeine?
A Plain water
B Tea
C Milk only
D Herbal infusion always
Answer: B. Tea Tea can contain caffeine; amounts vary by type.
Which snack ingredient may contain caffeine?
A Carrots
B Oats
C Plain yogurt
D Chocolate
Answer: D. Chocolate Chocolate can contain caffeine and may affect sleep for some people.
Why should nicotine be avoided near bedtime?
A It is a stimulant
B It is a sleep stage
C It is a light cue
D It is a vitamin
Answer: A. It is a stimulant Nicotine is a stimulant and can interfere with sleep.
What kind of meal is best avoided close to bedtime?
A A small light snack
B A glass of water
C A large heavy meal
D A simple breakfast
Answer: C. A large heavy meal NHLBI suggests avoiding heavy or large meals within a few hours of bedtime.
Which substance can disturb sleep when used before bed?
A Plain water
B Whole grains
C Fresh fruit
D Alcohol
Answer: D. Alcohol Alcohol before bedtime can disrupt sleep even if it initially causes drowsiness.
What type of activity is helpful during the day?
A Staying inactive all day
B Regular physical activity
C Intense exercise at bedtime
D Skipping outdoor light
Answer: B. Regular physical activity Regular physical activity can support sleep habits.
When should intense exercise be avoided if it keeps someone alert?
A Early in the day
B After waking
C Close to bedtime
D At lunchtime
Answer: C. Close to bedtime NHLBI advises using the hour before bed for quiet time rather than intense exercise.
Which daytime exposure can support body-clock timing?
A Natural light
B Bright screens at midnight
C Darkness all day
D No outdoor exposure
Answer: A. Natural light Spending time outside during the day can support healthy sleep timing.
What can a person with nighttime sleep difficulty try with naps?
A Take long evening naps
B Nap at midnight
C Limit them or nap earlier
D Replace night sleep
Answer: C. Limit them or nap earlier NHLBI suggests limiting naps or taking them earlier if falling asleep at night is difficult.
What is the NHLBI suggested maximum nap length for adults?
A Two hours
B About 20 minutes
C Four hours
D All afternoon
Answer: B. About 20 minutes NHLBI says adults should nap for no more than 20 minutes.
Which bedtime activity may help someone relax?
A A warm bath
B A hard workout
C Late-night gaming
D Bright television
Answer: A. A warm bath A hot bath or relaxation technique may help create a calming bedtime routine.
What is a useful bedroom goal for someone sensitive to noise?
A Keep alerts audible
B Play loud music
C Leave television on
D Reduce nighttime noise
Answer: D. Reduce nighttime noise A quiet sleep setting can reduce noise-related disturbances.
How can a bedroom be made darker?
A Add bright lamps
B Open every curtain
C Use flashing displays
D Block incoming light
Answer: D. Block incoming light Darkness can support sleep; room-darkening shades may help block light.
What should someone do with nonessential phone alerts at night?
A Silence them
B Turn volume higher
C Keep every alert active
D Set repeated alarms
Answer: A. Silence them Silencing nonessential alerts can reduce nighttime interruptions.
Which item can make a sleep space more comfortable?
A A flashing clock
B A supportive mattress
C A noisy speaker
D A bright screen
Answer: B. A supportive mattress A comfortable mattress and pillow can help promote good sleep.
Where is a sensible place to keep work tasks?
A Beside the pillow
B On the bed
C Outside the sleep space
D On a bright tablet
Answer: C. Outside the sleep space Keeping distractions such as work and screens away from the sleep area can support a restful environment.
What can someone do if the clock display causes worry?
A Hide the clock display
B Check it every minute
C Set many alarms
D Use a brighter display
Answer: A. Hide the clock display Turning the clock face away can reduce time-checking while trying to sleep.
Which evening routine is likely to be calming?
A Competitive gaming
B Bright video calls
C Late intense exercise
D Quiet reading with dim light
Answer: D. Quiet reading with dim light Quiet, low-light activities can help a person wind down before bed.
Why avoid large amounts of liquid right before bed?
A To prevent all dreams
B To increase screen brightness
C To reduce nighttime bathroom trips
D To change sleep stages
Answer: C. To reduce nighttime bathroom trips Limiting late fluids may help some people avoid sleep interruptions from bathroom trips.
What should someone do if a sleep habit is not helping?
A Keep it despite problems
B Adjust it and observe
C Add more stimulants
D Stop sleeping at night
Answer: B. Adjust it and observe Sleep habits can be adjusted to find a routine that suits the person’s needs.
Which choice supports a predictable bedtime routine?
A Change activities every minute
B Repeat calming steps nightly
C Work until falling asleep
D Use bright lights in bed
Answer: B. Repeat calming steps nightly A repeated calming routine can signal that bedtime is approaching.
How should weekend sleep timing compare with weekdays?
A Shift it by many hours
B Stay up all night
C Keep it fairly consistent
D Skip morning light
Answer: C. Keep it fairly consistent Keeping similar sleep and wake times can help maintain routine.
Which item can add unwanted light in a bedroom?
A A closed curtain
B A padded pillow
C A quiet fan
D A bright phone screen
Answer: D. A bright phone screen Phone and computer screens are sources of artificial light.
What is a good first step when using screens at night?
A Dim or turn them off
B Move closer to the screen
C Increase brightness
D Watch until morning
Answer: A. Dim or turn them off Reducing bright device exposure near bedtime supports a quieter wind-down.
Which room temperature is generally favored for sleep?
A Very hot
B Uncomfortably warm
C Comfortably cool
D Rapidly changing
Answer: C. Comfortably cool A cool, comfortable bedroom is commonly recommended for sleep.
Which bedroom feature can support uninterrupted sleep?
A A television playing loudly
B A quiet environment
C Repeated phone alerts
D Bright overhead lighting
Answer: B. A quiet environment A quiet environment can reduce disturbances during sleep.
Why is caffeine timing important?
A Effects can last for hours
B It disappears immediately
C It always improves sleep
D It has no effect
Answer: A. Effects can last for hours Caffeine’s effects can persist for hours, so afternoon or evening intake may affect nighttime sleep.
Which schedule change may make it harder to wake on Monday?
A Keeping a steady wake time
B Getting daylight in mornings
C Using a calming routine
D Staying up much later weekends
Answer: D. Staying up much later weekends Large weekend shifts can disrupt the sleep-wake rhythm and make weekday waking harder.
What type of meal is generally more suitable near bedtime if hungry?
A A very large dinner
B A spicy feast
C A heavy fried meal
D A light snack
Answer: D. A light snack NHLBI says a light snack is okay while advising against heavy meals close to bedtime.
What does a relaxing bedtime routine aim to do?
A Replace sleep entirely
B Increase late stimulation
C Ease the transition to sleep
D Delay bedtime indefinitely
Answer: C. Ease the transition to sleep A calm routine can help the body transition from wakefulness toward sleep.
Which action may reduce bedroom distractions?
A Add a television
B Remove screens from the room
C Keep devices glowing
D Place work on the bed
Answer: B. Remove screens from the room Removing electronic distractions can help keep the bedroom calm and dark.
When should someone seek advice about recurring sleep problems?
A When problems keep happening
B Only after many years
C Never, under any circumstance
D Only after a vacation
Answer: A. When problems keep happening People with regular sleep problems should talk with a healthcare provider.
What is one benefit of going outdoors during daylight?
A It replaces nighttime sleep
B It provides daytime light cues
C It cancels caffeine effects
D It prevents all awakenings
Answer: B. It provides daytime light cues Daytime light exposure supports the body’s daily timing cues.
Which activity fits the hour before bedtime?
A A hard interval workout
B An intense game
C Bright work tasks
D A quiet relaxing activity
Answer: D. A quiet relaxing activity NHLBI recommends quiet time during the hour before bedtime.
Which habit can help protect sleep duration?
A Allow enough time for sleep
B Schedule late work nightly
C Shorten sleep each weekday
D Rely on long naps
Answer: A. Allow enough time for sleep Healthy sleep habits include making enough time for sleep.
What is a practical response to a noisy phone at night?
A Enable louder alerts
B Play notifications aloud
C Use silent mode
D Keep calls ringing
Answer: C. Use silent mode Silencing nonessential alerts can help keep the sleep environment quiet.
Which light choice is more suitable near bedtime?
A Bright overhead lighting
B Flashing colored lights
C Dim, warm lighting
D Full-brightness phone
Answer: C. Dim, warm lighting Lowering bright artificial light in the evening can support a calmer wind-down.
Can the same bedtime routine work for everyone?
A No, routines can be personal
B Yes, exactly the same
C Only for children
D Only in winter
Answer: A. No, routines can be personal The useful habits can be adapted to a person’s schedule and needs.
Why avoid using alcohol as a sleep aid?
A It guarantees restorative sleep
B It replaces melatonin safely
C It prevents awakenings
D It can disturb sleep later
Answer: D. It can disturb sleep later Alcohol can make sleep more fragmented even if it causes initial drowsiness.
What should an adult do if naps make bedtime harder?
A Nap late for hours
B Take shorter or earlier naps
C Skip nighttime sleep
D Increase evening caffeine
Answer: B. Take shorter or earlier naps Shorter, earlier naps may be less likely to interfere with nighttime sleep.
Which approach makes sleep habits more sustainable?
A Change every habit at once
B Use strict rules without review
C Choose realistic consistent steps
D Sleep only when exhausted
Answer: C. Choose realistic consistent steps A regular routine works best when it is realistic enough to follow consistently.
What is a central goal of sleep hygiene?
A Guarantee perfect sleep
B Support regular restful sleep
C Eliminate all stress
D Replace medical care
Answer: B. Support regular restful sleep Sleep hygiene refers to habits and surroundings that support regular, quality sleep.