Insomnia
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Insomnia 101

Take this quiz to see if you know how insomnia can affect you, and the surprising ways to catch your zzz's (sheep not included).

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Insomnia 101
Insomnia 101
Question 1 of 20 Correct

Most of us find it difficult to fall asleep from time to time. But true insomnia is defined as having trouble sleeping for how long?

Correct! Sorry, that’s incorrect.

The correct answer is: Insomnia is defined as having difficulty initiating or maintaining sleep for at least one week.

Insomnia 101
Question 2 of 20 Correct

We've all been there. In bed, tired, dreaming of sleep, but it's just not happening. What should you do to bring on the Sandman?

Correct! Sorry, that’s incorrect.

The correct answer is: Sharecare Expert Kevin Soden, MD, says you should dim the lights a few hours before bed so your body can ease into darkness. Don't try to force sleep -- instead, get up and try some yoga poses or go for a walk. Head to bed as soon as you start to feel sleepy.

Insomnia 101
Question 3 of 20 Correct

What time should you exercise for a deeper sleep?

Correct! Sorry, that’s incorrect.

The correct answer is: Lace up your sneakers and take a walk this morning. All exercise helps you sleep as long as it's at least three hours before bedtime, but brain scans show that exercising at 7 a.m. helps people spend 75% more time in a deep sleep than other times. Early morning walkers are also much more likely to stick with their routine and catch fewer colds!

Insomnia 101
Question 4 of 20 Correct

Which of these medicines may cause insomnia?

Correct! Sorry, that’s incorrect.

The correct answer is: They may make you feel groggy at first, but antihistamines can actually interfere with sleep. Other medicines with this effect include antidepressants, allergy medications, stimulants, heart and blood pressure medicine, corticosteroids and weight-loss products.

Insomnia 101
Question 5 of 20 Correct

There are three types of insomnia: transient, acute and chronic. Which type is caused by travel, stress or changes in weather?

Correct! Sorry, that’s incorrect.

The correct answer is: Transient insomnia typically lasts less than a week and is caused by short-term conditions such as travel, jet lag or changes in weather. Short-term insomnia can last for several weeks and is often the result of a medical condition, stress or medication side effects. Chronic insomnia lasts a month or more. It's typically the result of medical conditions, mood disorders (anxiety or depression) or ongoing stress.

Insomnia 101
Question 6 of 20 Correct

Which of these can be a first sign of insomnia?

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The correct answer is: Anyone who has ever had a bad night of sleep will recognize some of the first signs of insomnia: changes in appetite, irritability, poor concentration and sluggishness. Over time, these effects become more amplified as the body goes without restorative sleep for longer periods of time.

Insomnia 101
Question 7 of 20 Correct

Which of these people is more likely to suffer from insomnia?

Correct! Sorry, that’s incorrect.

The correct answer is: The older we get, the more likely we are to experience insomnia.

Insomnia 101
Question 8 of 20 Correct

As we get older, our need for sleep…

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The correct answer is: As we get older, our need for sleep stays the same: between seven and nine hours of sleep each night is ideal. Less than that, and your body may suffer -- especially over the long term.

Insomnia 101
Question 9 of 20 Correct

Decreasing levels of which hormone makes insomnia more likely in menopausal women?

Correct! Sorry, that’s incorrect.

The correct answer is: During menopause, women may have difficulty staying asleep, falling asleep or may not get restful sleep all because of decreasing levels of progesterone, a hormone that promotes sleep, and estrogen, a hormone that helps manage stress.

Insomnia 101
Question 10 of 20 Correct

Insomnia is most common in…

Correct! Sorry, that’s incorrect.

The correct answer is: Women are more than two times more likely to suffer from insomnia than men. First, women tend to be more affected by emotional factors, such as stress or anxiety, which increase the risk for insomnia. Second, insomnia becomes more likely the older we get, and as women age, they also must deal with changing hormone levels and menopause (and accompanying symptoms like night sweats and hot flashes) that can make sleep more difficult.

Insomnia 101
Question 11 of 20 Correct

Which of these is a potential effect of long-term insomnia?

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The correct answer is: Ten percent of people with insomnia have chronic, or long-term, insomnia. Chronic insomnia can lead to stroke and heart attack. In fact, research shows that people who sleep fewer than six hours each night have an increased risk for cardiovascular disease.

Insomnia 101
Question 12 of 20 Correct

Which of these foods can help you sleep better?

Correct! Sorry, that’s incorrect.

The correct answer is: A couple of hours before bedtime, curl up with one of these five snacks: a handful of almonds, a banana, a glass of warm skim milk, a slice of whole wheat toast or a bowl of oatmeal with a little honey drizzled on top. The perfect before bedtime snack? A slice of whole wheat toast with a little almond butter and some bananas sliced on top. Mmmm!

Insomnia 101
Question 13 of 20 Correct

In order to get better sleep, you may need to make your bedroom more sleep-friendly. Which of the following may make sleep more difficult?

Correct! Sorry, that’s incorrect.

The correct answer is: A bright alarm clock screen may pump too much artificial light into your room and disturb your sleep. Also, you may be tempted to check the time during the night. Turn your clock around to face the wall, or buy a clock with a low light. Keeping your room cool, turning on a fan or white noise machine, wearing ear plugs or a sleep mask to block sound or light and placing a pillow between or behind your knees may also help you get to sleep.

Insomnia 101
Question 14 of 20 Correct

Using your smartphone or tablet too close to bedtime may make falling asleep more difficult and may activate brain stimuli that prevent you from staying asleep. How soon before bed should you turn off all electronics?

Correct! Sorry, that’s incorrect.

The correct answer is: Give yourself a one hour tech-free window before bed. Doing so will help your brain shut down and prepare for sleep. Set an alarm clock as a reminder (use your phone if you want), and turn the phone off at least one hour before bed. Better yet, avoid waking up to check the phone during the night by putting the phone in another room entirely while you sleep.

Insomnia 101
Question 15 of 20 Correct

Which of these foods should you avoid if you have insomnia?

Correct! Sorry, that’s incorrect.

The correct answer is: Can't sleep? Nix the coffee, chocolate ice cream and tea before bedtime. All of these contain caffeine which, even in small doses, can make sleep more difficult.

Insomnia 101
Question 16 of 20 Correct

True or false: A glass of wine or liquor before bed may help you sleep better.

Correct! Sorry, that’s incorrect.

The correct answer is: A nightcap may seem like the perfect way to drift off into relaxing sleep, but drinking alcohol can actually harm the quality of your sleep. According to the National Sleep Foundation, alcohol keeps you from entering the deepest stages of sleep, which may also make you feel more tired when you wake up.

Insomnia 101
Question 17 of 20 Correct

Which of these herbs may help promote sleep?

Correct! Sorry, that’s incorrect.

The correct answer is: Steep dried catnip in hot water and add it to a warm bath, suggests Dr. Oz. Catnip, a member of the mint family -- and the same herb that drives your cat crazy -- actually promotes relaxation and sleep in humans.

Insomnia 101
Question 18 of 20 Correct

Children of parents with insomnia are…

Correct! Sorry, that’s incorrect.

The correct answer is: Your insomnia may not just be affecting you. Children of parents with insomnia are almost three times more likely to have insomnia, too.

Insomnia 101
Question 19 of 20 Correct

You wake up in the middle of the night to use the restroom. Which of these light options will make going back to sleep easier?

Correct! Sorry, that’s incorrect.

The correct answer is: Instead of turning on an overhead light or lamp (which lights up a whole room and signals daytime to your brain), follow the dim light from a night-light. This low level of light will be just enough to help you see your way to the restroom without artificially jumpstarting your brain and making a return to sleep more difficult.

Insomnia 101
Question 20 of 20 Correct

Exercise can induce sleep naturally, but only if you do it at the right time of day. Because exercise increases brain and heart activity, you should not exercise within how many hours of bedtime?

Correct! Sorry, that’s incorrect.

The correct answer is: Avoid exercising within five hours of your bedtime. This will give your brain and heart plenty of time to calm down from the rush of activity, allowing the natural sleep-inducing effects of exercise to kick in.

Insomnia 101
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