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Test SLEEP HYGIENE AND RECOVERY
Agenda
QUESTION 1: What role is attributed to melatonin in the text?
Acts as master regulator of the internal clock
Serves to maintain alertness throughout the night
Works only as an artificial supplement with no biological relevance
Increases cognitive hyperstimulation before sleep
2nd QUESTION: What kind of routine should athletes establish before bedtime?
Increase exposure to bright screens
Establishing shutdown routines that prepare the nervous system for sleep and reduce stimulation
Perform high intensity training just before bedtime
Consume stimulants late at night
3rd QUESTION: What specific action is recommended before going to bed?
Turning on bright lights in the room
Checking messages and social networks until the last minute
Performing cognitively demanding work before sleep
Turning off electronic devices ninety minutes before going to sleep
4th QUESTION: What environmental conditions favor the natural increase in melatonin?
Keep several screens on in the bedroom
Raise room temperature to make it warm
Keep the room cool and dark
Sleeping with blue lights to regulate the internal clock
QUESTION 5: How does the text describe the relationship between sleep and mental health?
They are unrelated and affect each other independently
Maintain a bidirectional link that influences in both directions
Related only when there is diagnosed depression
Affects only physical performance, not emotions
6th QUESTION: What effect does sleep deprivation have on athlete emotional resilience?
Drastically reduced and increased vulnerability to anxiety
Progressive improvement over time
No impact if proper nutrition is maintained
Alters only motivation but not emotions
QUESTION 7: In the student-athlete example, what hormonal change is mentioned?
Decrease basal serotonin levels
Increases daytime melatonin production
Stress hormone is reduced to minimal values
Increases basal cortisol levels
8TH QUESTION: What benefits of restful sleep are highlighted in the text?
Only a mental break with no physical effects
Increased hyperactivity and stress
Repair of muscle damage and consolidation of motor learning
Loss of muscle mass and short term memory
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