Sleep & Health
What happens to your immune system if you don't sleep enough
It gets weaker, and your body is less able to fight illnesses
Sleeping before learning helps your brain do what?
Prepare to absorb new information
Trying to force yourself to stop thinking usually makes thoughts do what?
Get stronger
Worrying about not sleep usually makes it easier or harder to fall asleep
Harder
If your brain won't shut off, should you try to force sleep or stay calm?
Stay calm
missing just 1 night of sleep can reduce certain immune cells by lots
True - natural killer cell activity drops significantly after 1 poor sleep
Sleep after learning helps your brain do what?
Save the new memories so you don't forget
When you lie down and keep replaying worry, your brain thinks that worry is what?
Important/urgent
When you lie in bed stressing about sleep, this emotion increases
Anxiety
The distraction you use at night should be intense or limited
limited
Lack of sleep is linked to increased risk of serious diseases
true - not enough sleep increases long term health risks
What part of sleep helps transfer memories into long-term storage?
Deep sleep and brain wave activity during sleep helps memory storage
Instead of fighting thoughts in bed the second video suggests you do this
notice them/allow them throughout the day
The more you try to control sleep, the more your brain does this
Stay alert/wake up more
What are some examples of limited distraction?
Audio books, podcasts, ASMR
Short sleep increases the risk of this kind of mental health problem
Depression/anxiety
When you don't sleep enough, this part of the brain which helps with focusing and learning becomes less effective
The hippocampus
When you argue with a thought in bed your brain becomes more what?
Alert/activated
instead of fighting your thoughts at night, the second video suggests letting your brain do this - like a computer
Run updates
When redirecting your attention, the activity should be exciting or calming?
Calming
Sleep loss can effect this system that regulates blood sugar and metabolism
metabolic system - risk of diabetes
Sleep helps your brain do this to your emotions, keeping you calmer and making better decisions
reset/regulate emotions
The brain sometimes keep talking at night because it believes you need to solve something right now
True
Your brain brings up worries at night because it thinks you didn't get enough time to do this during the day
Process them
After using a short distraction, you should return your focus to what?
resting/sleeping/settling your mind