Sleep smart
What stage of sleep is most affected when you cut back on hours of sleep?
REM Sleep
Which nut has been shown in research to improve student mental health during exams?
Walnuts
Name 2 stress triggers
Some egs: Academic pressure, relationships, body image, financial insecurity, illness, death/grief,chronic pain, busy schedule.
What chemical, often called the “feel-good” hormone, is released during exercise?
Endorphins / Serotonin
True or False – Playing violent video games before bed can reduce REM sleep
True. While studies have shown that playing video games immediately before sleep efficiency, the negative effect is higher with violent games.
Walnuts contain which hormone that helps regulate sleep?
Melatonin
List 2 effects of stress on university students’ mental health during exams
Increased depression, anxiety, poor sleep, reduced wellbeing
True or False – Regular exercise can be part of treatment for depression. Explain your answer
True.
Exercise may increase the level of serotonin in the brain, a neurotransmitter linked to mood regulation, sleep, libido, appetite and other functions (ESSA, 2018). Exercise can also increase the circulating levels of endorphins, which have mood-lifting properties to make us feel good, as well as relaxed post-exercise (ESSA, 2018).
Name two physical processes that occur during deep sleep.
Physical recovery, hormone regulation, immune boost, memory consolidation
Name two nutrients in walnuts that support brain and gut health.
Omega-3 fatty acids, antioxidants, polyphenols, folate, vitamin E
What does it mean to be proactive rather than reaction when it comes to managing stress?
Eg, It means setting yourself up to stay ahead of stress before it spirals. This means identifying potential stressors/recognising signs of escalation, and having strategies or routines in place to manage them before they become overwhelming.
Give two ways exercise can improve sleep.
Improves sleep quality, regulates circadian rhythm, reduces stress, and feelings of tiredness during the day
Teenagers (14–17 years old) should aim for how many hours of sleep per night? Why is this especially important for you right now?
8-10 hours
Your brain, when confronted with sleep deprivation, opts for lighter sleep and hence less REM sleep.
Later sleep cycles tend to have longer REM periods than cycles earlier in the night. When you sleep through only one or two cycles instead of three or four, your REM sleep is disproportionately affected.
Explain how omega-3 fatty acids can support mental health and academic performance (2 examples)
Omega-3s support brain function, reduce inflammation, and improve mood regulation
True or False – Stress only affects mental health, not physical health. Explain your answer.
False. Stress affects both mental & physical health.
For example, a stressful incident can make the heart pound and breathing quicken.
According to the Australian Physical Activity Guidelines, why is exercise important for young adults (2)?
Supports physical health, prevents chronic illness, boosts mental wellbeing, improves quality of sleep
Explain why later sleep cycles are particularly important, especially as you lead into the exam period.
Later cycles have longer REM periods, essential for memory, problem solving, and emotional processing.
Name 3 green vegetables and 2 types of seeds that help support brain and body health.
Greens: Kale, Spinach, Broccoli, Swiss Chard, Bok Choy, Mustard greens
Seeds: Pumpkin, sunflower, sesame, chia, flax, hemp
Explain how stress can affect the gut microbiota and why that matters for wellbeing.
Stress disrupts gut microbiota, affecting digestion, immunity, and mood regulation
Explain how exercise can provide both a physical and psychological benefit during stressful exam periods (3 ways).
Improves fitness and energy, reduces anxiety, provides social support, improves quality of sleep, boosts self-esteem