Sleep Science
Teens need this many hours of sleep per night for optimal health, according to experts.
8 to 10 hours
Using this device before bed can delay sleep.
smartphone or tablet (screens)
Lack of sleep can lead to poor performance in this place teens go during the week.
school
Teens with poor sleep often struggle with this in school.
concentrating
Going to bed and waking up at the same time every day helps maintain this.
circadian rhythm (sleep shedule)
This hormone, often called the "sleep hormone," helps regulate the timing of sleep.
melatonin
This kind of light from screens decreases melatonin production.
blue light
Sleep deprivation can increase mental health issues involving sadness and despair.
depression
Lack of sleep reduces the brain's ability to do this with new information.
learn or retain
This type of routine before bed can signal to your body it’s time to sleep.
bedtime routine
The natural, internal process that regulates the sleep-wake cycle is called this.
circadian rhythm
Experts recommend stopping screen use how long before bedtime?
30 to 60 mins
Not getting enough sleep can increase the risk of this dangerous behavior while driving.
falling asleep at the wheel
Sleep helps these, which are essential for learning.
memories
This short activity during the day can boost mood and sleep quality at night.
exercise (physical activity)
The shift in a teen’s biological clock that causes them to stay up later is called this.
sleep phase delay
Checking this habit right before bed can increase anxiety and reduce sleep.
social media
Teens who dont sleep enough are at higher risk for gaining this.
weight gain or obesity
Reaction time and this type of attention suffer significantly when teens don’t sleep enough.
sustained attention
Many sleep experts advocate for this at schools to help teens get more rest.
later school start times
This part of the brain controls sleep cycles and is especially sensitive to changes during teenage years.
hypothalamus
This phone feature reduces blue light in the evening.
night shift mode (blue light filter)
Reducing this in your bedroom can help improve or decrease sleep quality.
(depends on the person)
noise