# ✅ 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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## Contents

Part of [🌿 Sleep, Fitness and Energy: Your Physical Foundation](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation.md)

- **😴 Sleep and Energy Foundations**
  - [🌙 Sleep Pressure and Your Circadian Clock](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/sleep-pressure-and-circadian-clock.md)
  - [🛏️ Sleep Hygiene That Actually Moves the Needle](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/sleep-hygiene-that-works.md) (sign-in required)
  - [☕ Caffeine Timing and Energy Dips](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/caffeine-timing-and-energy-dips.md)
  - [✅ Checkpoint: Sleep and Energy](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/checkpoint-sleep-and-energy.md) — this lesson
- **🏋️ Movement That Fits a Busy Day**
  - [💪 The Minimum Effective Strength Routine](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/minimum-effective-strength-routine.md) (premium content)
  - [🚶 Cardio and Movement Snacks](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/cardio-and-movement-snacks.md)
  - [🎯 Checkpoint: Movement Basics](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/checkpoint-movement-basics.md)
- **⚡ Fuel and Habits for Focus**
  - [🥗 Nutrition and Hydration Basics](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/nutrition-and-hydration-basics.md)
  - [🔁 Habit Stacking for Focus and Mood](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/habit-stacking-for-focus-and-mood.md)
  - [📋 Checkpoint: Fuel and Habits](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/checkpoint-fuel-and-habits.md)
- [Course cheatsheet](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/cheatsheet.md) (premium content)