Sleep & Recovery Quiz

Question 1

What is the 'circadian rhythm'?

Accepted Answer

The body's internal 24-hour biological clock

Answer

A type of brain wave during sleep

Answer

A sleep disorder

Answer

The cycle of REM and non-REM sleep

Question 2

Which hormone helps regulate the sleep-wake cycle and is produced in darkness?

Accepted Answer

Melatonin

Answer

Cortisol

Answer

Serotonin

Answer

Adrenaline

Question 3

What happens to the brain during sleep?

Accepted Answer

It consolidates memories, clears waste products, and processes emotions

Answer

It completely shuts down

Answer

Only maintenance of vital functions occurs

Answer

It stores all new information without processing it

Question 4

What is 'sleep apnoea'?

Accepted Answer

A condition where breathing repeatedly stops during sleep

Answer

Difficulty falling asleep

Answer

Sleepwalking disorder

Answer

Narcolepsy

Question 5

What is the recommended sleep duration for school-age children (6–12 years)?

Accepted Answer

9–11 hours

Answer

6–8 hours

Answer

8–9 hours

Answer

12–14 hours

Question 6

What is 'sleep hygiene'?

Accepted Answer

Habits and practices that promote consistent, quality sleep

Answer

Washing before bed

Answer

Using clean bedding

Answer

A sleep disorder treatment protocol

Question 7

At what time of day does the human body typically experience a natural dip in alertness?

Accepted Answer

1–3pm

Answer

10–11am

Answer

5–6pm

Answer

9–10pm

Question 8

How long is an ideal power nap for boosting alertness without causing grogginess?

Accepted Answer

10–20 minutes

Answer

5–10 minutes

Answer

45–60 minutes

Answer

90 minutes

Question 9

What is 'insomnia'?

Accepted Answer

A sleep disorder characterised by difficulty falling or staying asleep

Answer

Sleeping too much

Answer

Vivid dreaming that disrupts sleep

Answer

Sleepwalking at night

Question 10

How many sleep cycles does an average adult complete per night?

Accepted Answer

4–6 cycles

Answer

1–2 cycles

Answer

2–3 cycles

Answer

8–10 cycles

Question 11

Which stage of sleep is most important for physical recovery and growth hormone release?

Accepted Answer

Stage 3 (deep/slow-wave sleep)

Answer

REM sleep

Answer

Stage 1 (light sleep)

Answer

Stage 2 sleep

Question 12

What effect does caffeine have on sleep?

Accepted Answer

It blocks adenosine receptors, promoting wakefulness and delaying sleep

Answer

It improves sleep quality

Answer

It only affects sleep if consumed after 9pm

Answer

It has no effect on sleep architecture

Question 13

What is 'sleep debt'?

Accepted Answer

The cumulative deficit of sleep built up from not sleeping enough

Answer

Money owed for a sleep study

Answer

Extra sleep taken at weekends

Answer

Drowsiness caused by oversleeping

Question 14

What temperature is generally optimal for sleeping?

Accepted Answer

18–21°C (65–70°F)

Answer

23–25°C (73–77°F)

Answer

26–28°C (78–82°F)

Answer

15–16°C (59–61°F)

Question 15

What is 'narcolepsy'?

Accepted Answer

A neurological disorder causing excessive daytime sleepiness and sudden muscle weakness

Answer

Extreme difficulty falling asleep

Answer

Sleepwalking at night

Answer

A breathing disorder during sleep

Question 16

Why is blue light from screens harmful to sleep?

Accepted Answer

It suppresses melatonin production, delaying sleep onset

Answer

It causes eye strain that prevents sleep

Answer

It increases cortisol directly

Answer

It stimulates the digestive system

Question 17

What is 'restless legs syndrome' (RLS)?

Accepted Answer

An uncomfortable urge to move the legs, typically worse at rest in the evening

Answer

Muscle cramps during sleep

Answer

Involuntary leg movements during REM sleep

Answer

Pain in the legs from overexercise

Question 18

Which of these habits most improves sleep quality according to sleep research?

Accepted Answer

Exercising regularly, even if not near bedtime

Answer

Drinking a glass of wine before bed

Answer

Sleeping in at weekends to compensate for the week

Answer

Avoiding all light exposure during the day

Question 19

What does the glymphatic system do during sleep?

Accepted Answer

Clears metabolic waste and toxins from the brain

Answer

Regulates growth hormone release

Answer

Controls dreaming

Answer

Regulates body temperature

Question 20

How does sleep deprivation affect the immune system?

Accepted Answer

It weakens immune function, making you more susceptible to illness

Answer

It has no impact on immunity

Answer

It strengthens immune response by increasing white blood cell production

Answer

It only affects immunity in children