Sleep Basics
Why is sleep considered a biological need important for mental health?
Because it helps regulate mood, attention, and emotional well-being.
What are the two main types of sleep?
Non-Rapid Eye Movement (NREM) and Rapid Eye Movement (REM)
Name one short-term mental health effect of not getting enough sleep.
Mood changes or difficulty concentrating
Sleep deprivation can cause irritability and poor focus.
What is one environmental factor you should control to improve sleep?
Darkness
Noise Reduction
Keeping your room cool
Keeping sleep separate from the rest of your life... your bed should only be for sleeping!
How many hours of sleep do teens (ages 13-18) need?
8-10 hours a night
Teens require more sleep that adults to support growth and mental health.
Which Non-Rapid Eye Movement (NREM) stage is known for the deepest sleep?
Stage 3 (N3)
This stage is a slow-wave sleep, important for physical and mental restoration
How does lack of sleep increase the risk of anxiety or depression in teens?
By disrupting brain chemicals that regulate mood and stress.
Chronic sleep loss affects emotional regulation and increases vulnerability to mental health disorders.
Why should screens be kept out of the bedroom at night?
They emit blue light which disrupts the sleep cycle!
Blue light:
increases body temperature
increases cortisol, a stress hormone
decreases release of melatonin
What is the recommended maximum length for naps?
During which sleep stage do the most vivid dreams occur?
REM Sleep
What long-term mental health risks are associated with chronic poor sleep?
Increased risk of depression, anxiety, and cognitive decline.
Name two calming activities recommended before bed to improve sleep.
Meditation and journaling (or showering or mindfulness exercises)
These activities help reduce stress and promote relaxation.
Name one sign that indicates you have had enough sleep
These are signs your body has had restorative sleep:
Feeling refreshed when waking up
Not feeling drowsy during the day
Not needing much caffeine
How many individual sleep stages does the body go through in one complete sleep cycle?
4 stages
What might excessive sleep or feeling unrested after sleep indicate?
Possible underlying health concerns like sleep or mental health disorders.
What is the 5-4-3-2-1 grounding technique used for?
5 things you see
4 things you hear
3 things you can touch
2 things you smell
1 thing you taste
What hormone decreases due to blue light exposure (from your phone), making it harder to fall asleep?
Melatonin
Melatonin regulated sleep-wake cycles.
What can happen if you frequently hit the snooze button on your alarm?
It disrupts your REM cycle
How does blue light affect cortisol levels and what is the impact on sleep?
Blue light increases cortisol, a stress hormone, which needs to decrease to fall asleep.
What is the "10-3-2-1-0" sleep rule about?
Rules to help prepare your body for restful sleep:
10 - Stop caffeine 10 hours before bed
3 - Stop eating 3 hours before bed
2 - Stop homework 2 hours before bed
1 - Shut down screens 1 hour before bed
0 - Hit snooze 0 times in the morning!