Sleep Basics
Most adults need how many hours of sleep per night?
7-9 hours.
How many phases are in the sleep cycle.
4 phases
This disorder is linked to stress and anxiety.
Nightmares/ Night terrors.
Caffeine.
I notice I am more tired after eating lunch so I will go grab an energy drink so I wont take a nap late in the day.
Bad idea- caffeine consumption takes about 12 hours to leave your system (if I drink caffeine at noon it wont leave until approx midnight)
Sleep supports this main body system (helps prevent us from getting sick).
Immune system
This first phase of the sleep cycle is the easiest to wake from.
Light sleep
This disorder is where you have trouble falling asleep or staying asleep.
Insomnia
True or False: resting through the day will make it easier to sleep at night.
False: moving your body throughout the day improves ability to fall asleep.
I think I am getting a cold, I am going to stay in bed all day watching movies until I feel better.
True or False: the quality of sleep matters as much as the amount of time.
TRUE!
This phase is where muscles heal themselves and energy restores.
Deep sleep
A strong urge to move your legs at night.
Restless leg syndrome.
This natural source helps set your body clock.
Sunlight
I have noticed that my reflexes and quick thinking are a bit slow due to a rough night of sleep last night, I think I will try to take a nap before lunch today.
Good idea!
Long term poor sleep habits can lead to these mental health problems......
Anxiety disorders and depression.
R.E.M sleep stands for______.
Rapid eye movement- brain activity is spiking while dreaming
Breathing stops and starts during sleep.
Sleep apnea
Reducing what use of device will help imrpove ability to fall asleep.
Screens (phones, tv, computer).
I should turn down the lights to promote this hormone to be released(causes us to feel sleepy).
Good idea- melatonin
heart disease, diabetes, etc.
!DAILY DOUBLE!DAILY DOUBLE!
This term is also known as our natural "body clock".
Circadian rhythm.
Some symptoms of sleep apnea include:
Snoring, waking up gasping, extreme tiredness during the day.
How long should I take a nap for? and when should I to make it the most beneficial to my sleep schedule?
20-30min earlier in the day:)
Im experiencing extreme fatigue throughout the day and my wife tells me my snoring has gotten bad- I think it should go away once I buy a new pillow.
Bad idea- consult your medical provider to see if youre experiencing a sleep disorder.