The Internal Clock
A natural, internal cycle that forms our sleep / wake patterns.
What is a Circadian Rhythm?
The number of different periods we (should) go through while asleep.
What are the four sleep stages?
This is associated with an increased risk of developing chronic illnesses which could reduce life expectancy.
What are risks of sleep deprivation?
This could result in having a hard time falling asleep, frequent sleep disturbances and suffering from daytime sleepiness.
What are signs of poor sleep hygiene?
This is the amount of time that the average human spends sleeping throughout their life.
What is 1/3 of the average human life?
What our Circadian Rhythm responds to in order to know when it's time to sleep or wake up.
What are light cues?
The number of times we should cycle through all sleep stages.
What happens 4 or 5 times on a good night?
Hormones produced in stage three to repair bones and muscles.
What are growth hormones?
A way to keep consistent and regulate the time you get tired at night.
What is a fixed-wake up time?
The hormone triggered for production when the sun sets.
What is Melatonin?
The type of sleep that happens in stage one and two.
What is Non-REM sleep?
A side effect of our brain's neural activity while chemicals are released to keep the body from moving.
What are dreams?
Something that can throw off your sleep schedule by producing melatonin at an off time during your cycle.
What are naps?
This is the length of the Circadian Rhythm Cycle.
What is 24 hours long?
The name of stage three sleep because of the brainwaves released at this phase.
What is delta sleep?
These are the side effects of your body transitioning from being awake to light sleep.
What causes decreased heart rate, slowed breathing, lower body temperature and muscle twitches?
A helpful habit to avoid creating a stress connection between your bed. This also creates a mental re-set that might help you fall asleep.
Why should you get up if you can’t sleep after 20 minutes?
What is the 3PM slump?
This should happen right before we wake up.
When is the final stage of REM sleep?
This is a natural defense mechanism from our body to compensate for stress or sleep deprivation and shorten some stages to give us more time in the most important sleep stage.
What is REM rebound, or lengthening of the REM stage?
A habit that helps lower cortisol levels, AKA stress, which can help improve your sleep cycle performance.
What is regular exercise?