Sleep Stages
This stage is the most physically restorative
Deep sleep (N3)
This brain region becomes more reactive with sleep deprivation
Amygdala
his substance may help you fall asleep but reduces REM sleep
Alcohol
This is the most important anchor for your sleep schedule
Consistent wake time
This type of dream can be distressing enough to wake you up
This stage is most associated with vivid dreaming
REM sleep
Sleep helps strengthen this process, allowing you to store and retain new information more effectively
Memory consolidation
This stimulant blocks adenosine and reduces sleep pressure
Caffeine
The ideal sleep environment is... (name at least 2/3)
Cool, dark, and quiet
This type of sleep is believed to help process emotional experiences
REM sleep
Sleep cycles typically last about this long
90 minutes
Being awake for 24 hours can impair you similarly to this BAC level
Approximately 0.10
This type of light from screens suppresses melatonin
Blue light
Experts recommend avoiding caffeine this many hours before bed
6–8 hours
This cognitive ability is often reduced with poor sleep, leading to difficulty focusing and retaining information
Attention
Most REM sleep occurs when?
Second half of the night
This part of the brain loses control over emotional responses when sleep deprived
Prefrontal cortex
This effect occurs when REM sleep is suppressed and later increases in intensity
REM Rebound
This habit can make it harder to fall asleep by increasing alertness right before bedtime
Screen use before bed
Poor sleep and this mental health symptom reinforce each other in a cycle
Anxiety
This stage is characterized by slow brain waves and is most important for immune function
Deep sleep (N3)
This stress hormone increases with poor sleep and contributes to anxiety
Cortisol
This brain chemical builds up during the day to create sleep pressure
Adenosine
This type of routine helps signal your brain that it is time to sleep
Wind-down routine
This condition is strongly associated with recurrent nightmares
PTSD