✅ Checkpoint: Sleep and Energy

By Better Wise

Quiz

  1. In the two-process model of sleep, what does Process S (sleep pressure) track?
    • How long you have been awake and how much sleep you have had
    • How much caffeine is in your system
    • Your core body temperature
    • The time of day, set mainly by light
  2. Which statement about light and the circadian clock is correct?
    • The amount of light matters far more than the timing
    • Morning light has no effect; only evening light matters
    • Bright light late at night pulls the clock earlier
    • Bright light soon after waking anchors the clock and pulls it earlier, while bright light late at night pushes it later
  3. Sleep pressure builds because a molecule called ____ accumulates in the brain while you are awake, and sleep clears it.
  4. A learner sleeps about 7 hours, keeps the bedroom warm and bright at 11 pm, and wakes anywhere between 6:00 and 9:00. Which single change should come first?
    • Fix a consistent wake time
    • Buy a new mattress
    • Add a melatonin supplement
    • Stretch time in bed to 10 hours
  5. Why does a warm shower 60 to 90 minutes before bed help you fall asleep?
    • It raises core body temperature right at bedtime
    • The cooling afterward pulls core temperature down, which supports sleep onset
    • It replaces the need for a consistent wake time
    • It empties the adenosine glass
  6. What does alcohol actually do to your sleep?
    • It shortens time to fall asleep, then fragments the second half of the night and reduces REM
    • It works like melatonin and shifts the clock
    • It has no measurable effect on sleep
    • It deepens sleep and increases REM all night
  7. Caffeine has a half-life of roughly ____ in most adults, so half a dose can still be active many hours later.
  8. Your bedtime is 10:30 pm. Using the lesson's rule, what is your caffeine cutoff range?
    • 6:30 pm to 8:30 pm
    • 12:30 pm to 2:30 pm
    • There is no cutoff if you fall asleep fine
    • 9:00 pm to 10:00 pm
  9. It is 2:45 pm, your caffeine cutoff is 2 pm, and you are struggling to stay awake in a meeting. What does the lesson recommend?
    • Drink a large coffee now
    • Take a short walk with daylight, drink water, and recheck in 10 minutes
    • Double your usual afternoon dose to push through
    • Take a long nap right before bedtime
  10. Build your own one-week sleep and energy plan using the module's rules. Write down your two anchors (a wake time you can hold all seven days and a morning light window), your caffeine cutoff based on your bedtime, and one recovery action for your afternoon dip. Then rate your plan against the rubric.

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