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Sleep basics

Ten questions on how sleep actually works — how much adults need, what caffeine and light do to it, and the habits that help. General sleep-hygiene information, not medical advice.

10questions

70%pass mark

a few minutestime

Pick one answer per question and submit. You will get your score, the correct answers and an explanation for each. Score 70% or more to earn a certificate.

1. How much sleep is generally recommended for a healthy adult (18–64)?

3–4 hours

5–6 hours

7–9 hours

11–12 hours

2. Caffeine keeps you alert by:

Adding energy to your cells

Blocking the "tiredness" signal (adenosine)

Raising blood sugar

Cooling the body

3. Caffeine's half-life in a typical adult is about:

30 minutes

1 hour

5–6 hours

24 hours

4. Bright light in the evening affects sleep by:

Delaying the sleep-timing hormone melatonin

Increasing melatonin

Having no effect

Curing insomnia

5. The single most powerful habit for steady sleep is usually:

A fixed wake-up time, including weekends

A big evening meal

A long weekend lie-in

An afternoon nap

6. If you cannot fall asleep after a while, the recommended move is to:

Get up and do something quiet in dim light, then return

Stay in bed and try harder

Turn on a bright screen

Have a coffee

7. A long late-afternoon nap can harm night sleep because it:

Discharges built-up sleep pressure

Raises melatonin too early

Uses up all your calories

Lowers body temperature

8. Alcohol before bed typically:

Improves deep sleep all night

Helps you fall asleep but worsens the second half of the night

Has no effect on sleep

Prevents you falling asleep

9. Morning daylight helps sleep mainly by:

Setting the body clock so you get sleepy at a sensible hour

Adding vitamin C

Making you tired immediately

Replacing caffeine

10. A warm shower before bed can help sleep because afterwards:

Body temperature falls, mimicking the natural pre-sleep drop

Blood sugar rises

You are dehydrated

Melatonin is destroyed

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Source: Standard public guidance (EU food labelling rules, EFSA reference values, Atwater energy factors) · checked 2026-09-02

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