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Sleep Hygiene

Max points: 5 Type: Podcast

Clinical psychologist Dr. Katie Cruz and psychiatric PA Jonathan Edens unpack sleep hygiene—what it is, why it matters, and how to optimize it. Learn the 3-2-1 rule, light/blue-light fixes, temperature and noise tweaks, routines, caffeine/alcohol timing, breathing and schedule strategies to boost mood, cognition, and safety.

Channel: Beautiful Minds Wellness Duration: 0:45:09

Questions

1. In the episode, what does the 3-2-1 rule for sleep hygiene recommend?

3 hours no screens, 2 hours no food, 1 hour no liquids 3 hours no caffeine, 2 hours no screens, 1 hour no food 3 hours no food, 2 hours no liquids, 1 hour no screens 3 hours no liquids, 2 hours no food, 1 hour no exercise

2. Which tinted lenses were noted to block above 90% of blue light?

Green Clear Yellow Amber/Red

3. Approximately what is caffeine's half-life as discussed in the episode?

5–6 hours 1 hour 2 hours 12 hours

4. What bedroom temperature range was cited as generally optimal for sleep?

65–75°F 50–60°F 60–70°F 70–80°F

5. Which device was recommended to help wake naturally when using blackout curtains?

Dehumidifier Humidifier White noise machine Sunrise alarm clock

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