Sleep & Dreams
The minimum number of sleep hours teens need each night for optimal brain function.
What is 8 - 10 hours?
This popular stimulant found in energy drinks and coffee can disrupt your sleep cycle if consumed late in the day.
What is caffeine?
Arteries carry this vital substance to your brain.
What is oxygen-rich blood?
Wearing this piece of protective gear reduces the risk of serious traumatic brain injury up to 88%.
What is a helmet?
This activity pumps more oxygen to the brain, boosts your mood, and has been shown to improve test scores.
What is exercise?
During this stage of sleep, your brain is highly active and dreams occur.
What is REM (rapid eye movement) sleep?
While it gives you a quick burst of energy, consuming too much of this sweetness can lead to a crash that harms memory and focus.
What is sugar?
The brain is rewiring itself daily which requires a lot of energy. For teens, this means needing about 8-10 hours of this every night.
What is sleep?
This type of traumatic brain injury happens when a bump, blow, or jolt causes the head and brain to move rapidly back and forth.
What is concussion?
This practice involves focusing on the present moment and breathing deeply, which helps shrink the brain's stress center over time.
What is mindfulness (meditation)?
Doing this in bed before sleep emits blue light, which tricks your brain into thinking it's still daytime.
What is using a smartphone (or looking at a screen)?
Making up about 75% of your brain, drinking this may prevent brain fog and headaches.
What is water?
Your brain boosts this "feel-good" chemical when you play video games, get likes on social media, or take risks.
What is dopamine?
This percent of Ohio children are estimated to wear bike helmets.
What is 10-20%?
Per American Academy of Pediatrics, wearing a helmet can reduce the risk of head injury by 85% and severe injury by 88%.
Contrary to popular belief, the brain can't actually do this; instead, it rapidly switches back and forth between tasks, which lowers overall brain power.
What is multitasking?
This sleep hormone is produced by the brain, but its release is delayed in teens, which can lead to them staying up later.
What is melatonin?
Contained in fish, walnuts, and flaxseeds, these healthy fats are essential building blocks for brain cell membranes.
What are Omega-3 fatty acids?
This almond-shaped part of the brain is responsible for intense feelings like excitement, fear, or anger.
What is the amygdala or emotional center?
If you suspect you or a teammate has suffered a head injury during a game, do this.
What is leave the game?
Spending hours scrolling through these platforms can trigger a "comparison trap" that alters brain chemistry and sparks anxiety.
What is social media?
This particular rhythm is the name of the brain's internal 24 hour clock that regulates when you feel sleepy and when you feel awake.
What is circadian rhythm?
Often called the "second brain" this body system communicates directly with your head, meaning healthy gut bacteria can improve your mood.
What is the digestive system? (or gut/gastrointestinal tract)
Because a teenager's brain is highly "plastic," it is much easier for a teen to learn a brand-new one of these communication tools than it is for an adult.
What is a foreign language?
Neuroplasticity is the fancy medical term used to describe your brain’s ability to learn and adapt. Think of it as an internal rewiring process that allows your mind to grow and meet new and increased demands. (Cleveland Clinic)
This progressive brain disease, CTE, has been linked to repeated head impacts and concussions in athletes, especially football players.
What is chronic traumatic encephalopathy?
If you quit practicing something, your brain may start deleting these pathways because of the "use it or lose" rule.
What are brain pathways (neural connections)?