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

Clear Yellow Amber/Red Green

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

5–6 hours 2 hours 1 hour 12 hours

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

Dehumidifier Sunrise alarm clock Humidifier White noise machine

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

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

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

70–80°F 60–70°F 50–60°F 65–75°F

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