Medically Reviewed by Dan Brennan, MD on April 13, 2022
Question 1/12

You may need to try to adjust your nighttime routine if:

  • It takes a long time to fall asleep
  • You’re sleepy during the day
  • You wake up a lot
  • All of the above
Question 2/12

Which foods should you avoid close to bedtime?

  • Citrus fruits
  • Dairy products
  • Bananas
  • Any of these foods
Question 3/12

If you're going to take a nap, limit it to:

  • 20-30 minutes
  • 1-2 hours
  • 2-3 hours
Question 4/12

How long before bedtime should you cut off caffeine?

  • 2-4 hours
  • 4-6 hours
  • 6-8 hours
Question 5/12

Drinking alcohol:

  • Makes you sleepy
  • Disrupts your sleep
  • Both of the above
Question 6/12

What bedroom temperature is ideal for sleeping?

  • 55-59 F
  • 60-67 F
  • 68-72 F
Question 7/12

The best time to go to bed is:

  • When you feel sleepy
  • Before you're tired
  • No later than 10 p.m.
Question 8/12

On the weekends, you should:

  • Stay up late and sleep in
  • Go to bed early and sleep in
  • Keep your sleep schedule the same
Question 9/12

The best color for a nightlight is:

  • Green
  • Red
  • White
Question 10/12

In the evening, your levels of the hormone melatonin:

  • Go up
  • Drop
  • Don't change
Question 11/12

Exercise helps you sleep better, especially if you do it:

  • In the morning
  • In the afternoon
  • In the evening
Question 12/12

If you wake up at night and can't fall back asleep, you should:

  • Rest quietly and be patient
  • Try counting sheep
  • Get out of bed