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Sleep Hygiene

Max points: 5 Type: Podcast

A practical deep-dive into sleep hygiene: what it is, why it matters, and how to optimize it. Learn the 3-2-1 rule, manage light and screens, tune temperature/noise/humidity, support nasal breathing, set consistent schedules, and build calming routines—actionable steps to improve mood, focus, safety, and long-term health.

Channel: Beautiful Minds Wellnes Duration: 0:45:10

Questions

1. According to the podcast, what bedroom temperature range is considered optimal for sleep?

72–80°F 80–85°F 60–70°F 50–55°F

2. What is the '3-2-1 rule' for better sleep?

3 hours no exercise, 2 hours no caffeine, 1 hour no lights 3 hours no food, 2 hours no liquids, 1 hour no screens 3 glasses of water, 2 naps, 1 meditation session 3 hours no talking, 2 hours no TV, 1 hour no snacks

3. Which type of light is most disruptive to melatonin production before sleep?

Blue light Red light Yellow light Green light

4. Why do the hosts recommend using your bed only for sleep?

To avoid associating the bed with wakeful activities To save electricity To keep the mattress clean To improve posture

5. What does the term 'sleep hygiene' refer to?

Sleeping at least 12 hours a day Cleaning your bed regularly Using medication for insomnia A set of practices and habits conducive to good sleep

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