Sleep & Recovery Quiz

1. What is the 'circadian rhythm'?

1. A sleep disorder
2. A type of brain wave during sleep
3. The body's internal 24-hour biological clock
4. The cycle of REM and non-REM sleep

2. Which hormone helps regulate the sleep-wake cycle and is produced in darkness?

1. Adrenaline
2. Cortisol
3. Melatonin
4. Serotonin

3. What happens to the brain during sleep?

1. It completely shuts down
2. It consolidates memories, clears waste products, and processes emotions
3. It stores all new information without processing it
4. Only maintenance of vital functions occurs

4. What is 'sleep apnoea'?

1. A condition where breathing repeatedly stops during sleep
2. Difficulty falling asleep
3. Narcolepsy
4. Sleepwalking disorder

5. What is the recommended sleep duration for school-age children (6–12 years)?

1. 12–14 hours
2. 6–8 hours
3. 8–9 hours
4. 9–11 hours

6. What is 'sleep hygiene'?

1. A sleep disorder treatment protocol
2. Habits and practices that promote consistent, quality sleep
3. Using clean bedding
4. Washing before bed

7. At what time of day does the human body typically experience a natural dip in alertness?

1. 1–3pm
2. 10–11am
3. 5–6pm
4. 9–10pm

8. How long is an ideal power nap for boosting alertness without causing grogginess?

1. 10–20 minutes
2. 45–60 minutes
3. 5–10 minutes
4. 90 minutes

9. What is 'insomnia'?

1. A sleep disorder characterised by difficulty falling or staying asleep
2. Sleeping too much
3. Sleepwalking at night
4. Vivid dreaming that disrupts sleep

10. How many sleep cycles does an average adult complete per night?

1. 1–2 cycles
2. 2–3 cycles
3. 4–6 cycles
4. 8–10 cycles

11. Which stage of sleep is most important for physical recovery and growth hormone release?

1. REM sleep
2. Stage 1 (light sleep)
3. Stage 2 sleep
4. Stage 3 (deep/slow-wave sleep)

12. What effect does caffeine have on sleep?

1. It blocks adenosine receptors, promoting wakefulness and delaying sleep
2. It has no effect on sleep architecture
3. It improves sleep quality
4. It only affects sleep if consumed after 9pm

13. What is 'sleep debt'?

1. Drowsiness caused by oversleeping
2. Extra sleep taken at weekends
3. Money owed for a sleep study
4. The cumulative deficit of sleep built up from not sleeping enough

14. What temperature is generally optimal for sleeping?

1. 15–16°C (59–61°F)
2. 18–21°C (65–70°F)
3. 23–25°C (73–77°F)
4. 26–28°C (78–82°F)

15. What is 'narcolepsy'?

1. A breathing disorder during sleep
2. A neurological disorder causing excessive daytime sleepiness and sudden muscle weakness
3. Extreme difficulty falling asleep
4. Sleepwalking at night

16. Why is blue light from screens harmful to sleep?

1. It causes eye strain that prevents sleep
2. It increases cortisol directly
3. It stimulates the digestive system
4. It suppresses melatonin production, delaying sleep onset

17. What is 'restless legs syndrome' (RLS)?

1. An uncomfortable urge to move the legs, typically worse at rest in the evening
2. Involuntary leg movements during REM sleep
3. Muscle cramps during sleep
4. Pain in the legs from overexercise

18. Which of these habits most improves sleep quality according to sleep research?

1. Avoiding all light exposure during the day
2. Drinking a glass of wine before bed
3. Exercising regularly, even if not near bedtime
4. Sleeping in at weekends to compensate for the week

19. What does the glymphatic system do during sleep?

1. Clears metabolic waste and toxins from the brain
2. Controls dreaming
3. Regulates body temperature
4. Regulates growth hormone release

20. How does sleep deprivation affect the immune system?

1. It has no impact on immunity
2. It only affects immunity in children
3. It strengthens immune response by increasing white blood cell production
4. It weakens immune function, making you more susceptible to illness