Sleep and Food
How can poor sleep affect your weight or metabolism?
It increases hunger hormones and lowers the hormones that make you feel full, leading to weight gain and slower metabolism.
List three things you can do to create an ideal sleep environment.
Keep the room dark, cool (60–67°F), and quiet; create a wind-down routine; limit electronics before bed.
What is sleep hygiene?
The habits and routines that help you get consistent, quality sleep
What hormone increases hunger when you're sleep-deprived?
Ghrelin.
Why should naps be kept short?
Naps longer than 30 minutes can cause grogginess and make it harder to sleep at night.
How many hours of sleep should most teens aim to get each night?
8-10 hours
Name two foods that can help promote better sleep and explain why.
Turkey, chicken, or fish (contain tryptophan which helps make melatonin)
Tart cherries or tart cherry juice (natural source of melatonin)
Magnesium-rich foods like nuts/seeds or whole grains
Calcium-rich foods like yogurt or leafy greens
Why should you avoid naps after 4:00 PM?
They can interfere with your ability to fall asleep at your normal bedtime. Can affect your routine.
How does nutrition relate to sleep hygiene?
The foods you eat can affect how easily you fall asleep, how well you stay asleep, and your overall sleep quality.
Name two foods or drinks you should avoid before bed and explain why.
Caffeine (coffee, soda, chocolate) – keeps you awake
Spicy or greasy food – can cause indigestion
High-sugar snacks – can spike energy levels
Alcohol – disrupts sleep quality
What is the ideal temperature range for good sleep?
Between 60 and 67°F…..15.6 to 19.4 degrees Celsius
Why is sleep important for brain function?
It helps you store memories, stay focused, make decisions, and regulate emotions.
What is the amino acid that helps with sleep? and what does it do?
Tryptophan is an amino acid that helps the body produce serotonin and melatonin, both of which are important for regulating sleep cycles.
What does deep sleep do for your mood, memory, and immune system?
It improves mood, helps store memories, boosts focus, and strengthens the immune system.
What happens to your muscles during deep sleep?
They repair and grow; the body releases growth hormone which helps with muscle recovery