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. What key point about melatonin did the guest emphasize?

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

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

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

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

24 hours 48 hours One full weekend 12 hours

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

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

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

Drink a large glass of water and return to bed Turn on the TV to get sleepy 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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