Impact of sleep
on the body
on the body
Sleep is vital for these 2 types of health and wellness.
Physical and Mental Health
Name 2 environmental factors that can enhance sleep
Dark, comfortable, & cool space
How does taking naps throughout the day impact night time sleep?
Harder to sleep
I have been trying to fall asleep for an hour, but I cannot get my brain to shut off. What should I do?
Get up and do something that is low-stimulating, journal your thoughts, take PRN medication for anxiety
A sleep cycle lasts how long?
A- 4 hours
B- 8 hours
C- 90 minutes
90 minutes on average, but it ranges from 60-120 minutes. We go through 4-6 sleep cycles a night.
How many years can sleep deprivation age your brain?
3-5 years
How many minutes or hours before bedtime should you stop looking at your screen devices to help you sleep well at night?
1 hour
List 2 examples of a sleeping environment that will make it harder for you to fall asleep at night
Noisy, bright light, blue-light, hot, uncomfortable
This addictive substance can cause your brain to struggle falling asleep.
Nicotine (stimulants) & Alcohol
Morning routines
What we do in the first hour of the day teaches the brain when to be awake, which helps the brain know when to feel sleepy at night.
What are some functions of our brain that can be impacted by sleep loss?
Decreased attention, memory recall, judgement, reaction time, etc.
How long before bed should you take a shower/bath?
Cold shower - 30-60 minutes
Consuming this substance within 4 hours of sleep can impair your sleep quality.
What is caffeine
This mistake can increase anxiety about sleep
Clock watching
This stage of sleep is most associated with vivid, emotional, story-like dreams.
REM sleep
What happens in the stomach while we are sleeping, that actually helps your mental health?
Process and Regulates Emotions
Neuroscientists #1 tip for improved sleep
Waking up at the same time every day
What are 3 things that can cause insomnia?
Stress, physical or mental illness, sleeping arrangements, family history, work shifts, and diet and exercise habits.
Breathing techniques that are best at helping with insomnia.
Anxiety: Skull Shine & Double breath
Restless: 4-7-8, 6-4-8
If you need a nap, how long is the optimal nap length?
17 minutes
-Improves energy, focus, creativity, while preventing the groggy feeling
The glymphatic system is active when we are sleeping. What does this do?
Cleans the brain of toxins (including toxins that when built up can cause dementia)
*Takes 7-8 hours to complete
This chemical in our brain is released, when darkness presents, to help you fall asleep.
Melatonin
This behavior may feel productive, but it increases cognitive arousal and makes it harder for the brain to shift into sleep mode.
What is working, studying, or problem-solving right before bed
This is the reason getting morning light after a poor night of sleep can still help.
Helps reset your circadian rhythm/body clock
Sleep pressure builds up during the day because of a chemical called what. Caffeine works by blocking these receptors, which is why you may feel less tired even though your body still needs sleep.
What is adenosine.