1) What is the recommended amount of sleep for teenagers (ages 14-17)? a) 6-7 hours per night b) 7-8 hours per night c) 8-10 hours per night d) 11-12 hours per night 2) Which of the following activities is most disruptive to sleep when done right before bedtime? a) Reading a paper book b) Using electronic devices with bright screens c) Light stretching d) Taking a warm shower 3) What is the primary function of melatonin in the body? a) To increase energy levels b) To regulate the sleep-wake cycle c) To improve memory d) To reduce appetite 4) Which environmental factor is most important for quality sleep? a) A cool, dark room b) Loud white noise c) Bright night lights d) Warm room temperature 5) How long before bedtime should you stop consuming caffeine? a) 2 hours b) 4-6 hours c) 8-10 hours d) It doesn't matter 6) What is a sign of chronic sleep deprivation? a) Occasional yawning b) Consistent difficulty concentrating c) Sleeping in on weekends d) Waking up once during the night 7) Which activity is most beneficial for establishing a healthy sleep routine? a) Varying bedtimes based on homework load b) Exercising vigorously right before bed c) Going to bed at the same time every night d) Catching up on sleep during weekends 8) What effect does regular lack of sleep have on academic performance? a) No significant impact b) Improved memory retention c) Decreased concentration and learning ability d) Enhanced problem-solving skills 9) Which of these are healthy pre-bedtime routines? a) Playing video games to relax b) Doing gentle stretching or meditation c) Finishing homework in bed d) Checking social media e) Reading a book f) Listening to music/audiobook 10) What is the ideal temperature range for sleeping? a) (25-27°C) b) (17-24°C) c) (27-32°C) d) (13-16°C) 11) How does exposure to blue light affect sleep? a) It helps you fall asleep faster b) It has no effect on sleep c) It suppresses melatonin production d) It improves sleep quality 12) Which statement about naps is most accurate? a) Naps should be avoided entirely b) Short naps (20-30 minutes) can be beneficial c) Longer naps (2-3 hours) are better d) Napping close to bedtime is ideal 13) What is a common consequence of chronic sleep deprivation? a) Improved immune system b) Better emotional regulation c) Increased risk of anxiety and depression d) Enhanced physical performance 14) Which is most likely to promote better sleep when consumed in the evening? a) Dark chocolate b) Spicy foods c) Warm milk d) Energy bars 15) How long should it typically take to fall asleep once you get into bed? a) 30-45 minutes b) 10-30 minutes c) Less than 5 minutes d) Over an hour

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