Circadian Rhythms
24-hour cycles in the body's internal clock
circadian rhythms
How many hours of sleep do you as young adults need?
7-10
What are ultra-processed foods?
Foods made primarily from industrial ingredients and additives.
What is the recommended first step to improve sleep quality?
Setting up a good sleeping environment, use good sleep hygiene.
All bodily processes, mental state, and behavior are affected by
Circadian rhythms
About how many sleep cycles should you go through per night
5-6
What is the most important factor to consider when making food choices?
Nutritional value
What is your microbiome?
The different of microbes that live in and on an organism’s body
What is the main factor influencing the sleep-wake cycle?
Light and darkness
During which sleep stage are people hardest to wake up?
NREM 3
What are some common characteristics of ultra-processed foods?
High in added sugars, salt, and unhealthy fats.
Why is it tough to figure out what a “normal” microbiome should look like?
Each individual is unique and their microbiome is also unique
What can happen if your circadian rhythms are misaligned with your environment?
Decreased energy levels
Difficulty sleeping
Decreased brain function
What is the name of the sleep stage where brain activity slows down but is not yet at its slowest?
NREM 2
How do ultra-processed foods affect health?
They may increase the risk of chronic diseases like obesity and heart disease.
How does caffeine affect our sleep schedule?
Caffeine blocks hormones that make us feel tired.
What is the difference between advanced sleep-wake phase disorder and delayed sleep-wake phase disorder?
Advanced sleep-wake disorder causes people to get tired very early in the night/day and wake early.
Delayed sleep-wake phase disorder causes people to get tired very late at night and wake very late in the morning/day.
How does REM sleep change as the night goes on?
REM gets longer as the night goes on
What is the primary driver of the increased consumption of ultra-processed foods globally?
Economic factors and the convenience of these foods.
How can poor sleep impact our diet?
Poor sleep increases our hunger hormones causing us to eat more after a poor night's sleep.
Causes us to crave energy rich foods which tend to be high in sugar and calories.
Decreases metabolic activity