Fundamentals
What are the 3 pillars of health?
Nutrition, Sleep, and Exercise
Should you try to go to sleep at the same time every night?
Yes
Your internal clock that regulates sleep-wake cycles.
circadian rhythm
Your eyes are closed but you are easily woken up. This stage lasts about 5-10 minutes.
Stage 1
Should you continue to lay in bed if you are unable to fall asleep?
What is the best environment to sleep in?
Cool, dark, and quiet
Research show that sleepiness is associated with a ______(drop or rise) in body temperature.
Drop
68 degrees
Deep sleep. Harder to wake you at this stage. Body repairs tissue, and builds muscle and bone. Body strengthens immune system.
Stage 3
What is sleep hygiene?
Habits and practices that are conducive to sleeping well on a regular basis
Should you do the same thing every night before bed?
Yes: Something relaxing to help your body and brain wind down.
mental connection between concepts
Psychological definition of association
Light sleep, heartrate and breathing slows down, and body temperature drops.
Stage 2
T/F: You can not become dependent on melatonin
False: Because melatonin is a hormone your body naturally makes, taking it consistently will tell your brain that you do not need to produce it. Therefore, your body will not produce the hormone and you will need the supplement to fall asleep.
Daytime habits that will aid in sleep
Eat healthy, exercise, getting natural sunlight, and avoid napping (especially after 3pm). Don't avoid activities b/c you're tired.
watching the clock during the night and counting down the hours that you have remaining to sleep
clock-watching
Happens 90 minutes after falling asleep. Heartrate and breathing quicken, muscles go limp and the brain is active. Brain repairs itself, processes emotions, transfers short term memories into long term memories.
REM sleep
Sleep deprivation can cause:
Trouble coping with emotions, trouble concentrating, weakened immune system, weight gain.
Foods to avoid near bedtime
sugar and whole foods
Free space
Frequent shift changes?
How many hours before bed should you avoid electronics, eating a heavy meal, caffeine.
electronics=1 hour
meal= 2-3 hours
caffeine= 6 hours