Better Sleep

Max points: 5 Type: Podcast

This episode explores how sleep impacts both physical and mental health. Sleep expert Alena McIn shares insights on insomnia, sleep debt, and the role of habits, environment, and mindset in building better rest. Learn practical strategies to improve sleep quality and boost overall well-being.

Channel: Ontario Shores Duration: 0:35:24

Questions

1. According to the discussion, how long does it take to erase one hour of sleep debt?

12 hours 48 hours One full weekend 24 hours

2. Which morning action was recommended to help build sleep drive and wake up naturally?

Exposure to natural light and moving your body Eating a heavy breakfast in bed Taking a hot bath immediately Checking email and social media right away

3. What key point about melatonin did the guest emphasize?

It replaces the need for sleep hygiene changes It is a standard sleeping pill safe for nightly use in kids It works best when taken with caffeine It primarily regulates circadian rhythm and should be guided by a clinician

4. How does the guest define chronic insomnia using the 'three and three' guideline?

3 awakenings per night for 3 weeks Sleeping less than 3 hours for 3 consecutive nights Trouble sleeping 3 nights per week for 3 months or longer Taking 3 naps daily for 3 weeks

5. In CBT-I stimulus control, what should you do if you can't fall asleep after about 15–20 minutes?

Turn on the TV to get sleepy Drink a large glass of water and return to bed Force yourself to stay in bed and keep trying Get out of bed and do a quiet activity, then try again

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