Section C — Coach Sleep — Sleep Debt and Recovery
This section covers Chapter 3, Lessons 3.1 through 3.4.
Part A — Vocabulary (20 points, 2 points each)
Select the best answer for each question.
1. A sleep environment refers to:
A) Only the bed B) The physical setup of where you sleep — temperature, darkness, sound, screens, and other inputs that affect sleep quality C) Your school D) Only the time of day
2. Thermoneutral bedroom temperature for most people is approximately:
A) Boiling hot B) Around 60-67°F (15-19°C) — supports the natural overnight drop in core body temperature C) Below freezing D) The same as room temperature in summer
3. Sleep across the lifespan describes:
A) Sleep being the same for everyone B) How sleep need and sleep architecture change from infancy through childhood, adolescence, adulthood, and old age — needs are highest in young children, naturally late-shifted in teens, and decline gradually in older age C) Only adult sleep D) Sleep only at age 8
4. Sleep architecture is:
A) The shape of the bed B) The structured pattern of sleep stages (light, deep, REM) cycling through the night C) A building term D) Only adult vocabulary
5. Consistency in sleep is:
A) Sleeping different hours every night B) Going to bed and waking at roughly the same times across days — supports circadian alignment and reduces social jet lag C) Only sleeping on weekends D) Always sleeping at noon
6. Recovery scheduling is:
A) A homework calendar B) Building deliberate rest and recovery into a training, school, or activity calendar — not just maximum effort all the time C) The same as a vacation D) Only for athletes
7. Social jet lag is:
A) Travel jet lag B) The shift between weekday and weekend sleep schedules — produces effects similar to mild jet lag in many adolescents C) Always present in adults D) A type of dream
8. Sleep hygiene is:
A) Brushing teeth before bed B) The set of practices around sleep that support better sleep quality — environment, evening light, consistent timing, evening activity patterns C) Only relevant for elderly people D) A type of medication
9. Naps in adolescent biology:
A) Are useless B) Can be helpful for short rest if not too long or too close to bedtime — typically 10-30 minutes in early afternoon avoids disrupting nighttime sleep C) Always damage sleep D) Should replace nighttime sleep
10. Catching up on sleep on weekends:
A) Fully erases sleep debt B) Partially helps but does not fully erase weekday sleep debt — a more consistent schedule across the week is more effective long-term C) Builds extra sleep debt D) Has no effect
Part B — Concept Comprehension (20 points, 2 points each)
Select the best answer for each question.
11. Most middle schoolers need approximately:
A) 4-5 hours of sleep B) 8-10 hours of sleep C) 14 hours of sleep D) None — sleep is optional
12. A dark sleep environment matters because:
A) It looks nice B) Light during sleep — including phone screens, bright LEDs, streetlights through curtains — can disrupt circadian rhythm and sleep quality even with eyes closed C) Dark rooms are scary D) Only newborns benefit
13. Cool sleeping environments support sleep because:
A) Bodies prefer cold rooms always B) The body's core temperature naturally drops during sleep; a cool room supports the drop and the depth of sleep C) Cool rooms wake people up D) Has no effect
14. Phones in bed are a problem because:
A) They cost too much B) They produce bright light, are cognitively engaging, and often delay actual bedtime — combining several sleep-disrupting factors at once C) They cannot connect to wifi D) Bedside phones never cause problems
15. Recovery scheduling matters because:
A) Bodies don't need recovery B) Adaptation, learning, and rebuilding happen during rest periods — packing too much in without recovery leads to declining performance and well-being C) Recovery is laziness D) Only adults need rest
16. A 14-year-old who is sleeping 6 hours on school nights:
A) Is doing fine B) Is accumulating sleep debt that affects mood, attention, memory, immune function, growth, and athletic performance C) Cannot improve D) Has perfect sleep
17. Consistency across the week:
A) Is impossible to achieve B) Supports circadian alignment more than any single perfect night — the body responds to patterns of timing C) Hurts sleep D) Is the same as social jet lag
18. Sleep needs change with age — adolescents typically need:
A) More than older adults but less than infants — and slightly more on average than younger children, especially because of biology B) Less than adults C) Zero D) Always the same
19. When sleep difficulties persist for weeks and affect daytime functioning:
A) Push through and ignore B) Talk with a parent, school counselor, or healthcare provider — chronic sleep problems can have causes that need real evaluation C) Stay up later D) Take any medication you find
20. Coach Sleep's main message at Grade 8 is:
A) Sleep is a waste of time B) Sleep is one of the most consequential daily systems for adolescent development, and engineering a good environment + consistent timing + adequate hours is one of the most useful skills you can build C) Sleep is only for adults D) Sleep does not affect anything
Part C — Application (30 points, 6 points each)
Write 3-5 complete sentences for each question.
21. Design a sleep environment for an 8th-grader's bedroom. Include at least four specific environmental factors and explain why each one matters for sleep biology.
22. A student sleeps 6 hours on weeknights and 12 hours on Saturday and Sunday. Calculate the total weekly sleep and compare to the recommended ~9-hour adolescent target × 7 nights. Show your math. What is the gap?
23. Explain social jet lag in your own words. Why does the weekend "catching up" pattern not fully solve the weekday sleep debt problem?
24. Describe recovery scheduling. Why is it important to plan recovery on purpose during a busy week of school, sports, and activities?
25. A friend says, "I'll just sleep more in college." Using what Lesson 3.2 taught about sleep across the lifespan and adolescent biology, explain why protecting sleep now matters specifically for brain and body development that is happening right now.
Continue to Section D — Coach Move.