sleep
What does rem stand for in reference to sleep and dreams?
rapid eye movement. remi sleep is important for learning and memory function, since this is when your brain consolidates and processes information from the day before so that it can be stored in your long-term memory.
what is a drink or the chemical in a drink that can cause anxiety and jitteriness if not used in moderation?
coffee/caffeine
ideally, how many minutes should it take someone to fall asleep at night?
10-15 minutes. if someone falls asleep in less than 5 minutes they are likely sleep deprived
____ exercises are a great tool for calming your mind and body
breathing exercises
which type of stress is good for you?
eustress - exciting, can cope with it, motivates us, short term, focuses our energy
how many hours of sleep does the average adult need?
7-9 hours
what can you drink to help release emotions and toxins from your body?
water- it helps clear your mind and cleans out toxins
true or false:
when you can't fall asleep for a long time, you should get out of the bed.
true- to avoid associating the bed with being unable to sleep you should get out of bed for a while until you feel tired again.
True or False:
your heart gets used to everyday frustrations and after a while, it does not matter anymore
false - even if it is the same stressors or other problem that happens all the time it still takes a toll over time
which type of stress is perceived as outside of your control and which is in your control?
which is better for you?
distress- out of your control
eustress- in your control
what is the affective disorder that involves worsening of mood and lessening of energy due to less light and more darkness in the environment?
seasonal affective disorder
what is burnout?
burnout is a state of chronic stress that leads to physical and emotional exhaustion
what is a natural hormone that can be taken as a supplement to aid in sleep?
melatonin
what can stretching do to relieve stress?
it helps promote blood flow and can help you to release any stagnant energy
true or false:
anything that lowers stress is good for you
false
how many times a day is your body programmed to feel sleepy?
two, no matter how much sleep we had in previous 24 hours.
how does eating nutritious food help your body?
fruits and vegetables give you long standing energy and improve mood.
what is the only mammal that willingly delays sleep?
humans
self-imposed sleep deprivation
list two of the stress hormones and at least one effect that they have on your body
cortisol and adrenaline (epinephrine)
effects: headache, rapid breathing, insomnia, pounding heart, stomach ache
how does stress impact the immune system?
reduces its ability to fight off illness
**initially cortisol helps protect our body against infections but overtime becomes detrimental
how many stages are in a sleep cycle?
four stages: 1,2,3, and rem.
how is social self care different from emotional self care?
social self care = connecting with others, lessening isolation
emotional self care= taking time alone to process emotions
both are self care and are valid you should try to figure out which type you need in the moment
true or false:
about half of your sleeping hours are spent dreaming
false- on average we spend about 2 hrs dreaming each night or 20-25% of a nights sleep
which brain structure is in charge of the stress response?
hypothalamus
sends signal throughout your nervous systems and to your kidneys, kidneys release stress hormones
true or false:
your ability to tolerate stress depends on many factors, including the quality of your relationships, your general outlook on life, your emotional intelligence, and genetics.
true