Sleep Basics
How many hours of sleep do most teens need each night?
8-10 hours
What should you do to your room's lights before bedtime to help you sleep better?
Turn them off or dim them
What is it called when you have a hard time falling asleep or staying asleep?
Insomnia
What is the most common substance out there that can hinder sleep when taken later in the day?
What stage of sleep is considered
"deep sleep"
Stage 3
What is one way to relax before bed?
Reading, listening to calm music, breathing exercises
What can make it hard to fall asleep if you use it too close to bedtime?
Screens like computers, tablets, or phones
What type of light can greatly affect your sleep (emitted by certain types of technology).
Blue light, emitted from phones, tablets, and computers can greatly impact your sleep.
What are 2 types of sleep disorders?
Sleep apnea, insomnia, narcolepsy, restless leg syndrome, etc.
What time of day is best for getting sunshine to help your body know when to sleep?
Morning
Name one reason stress can affect your sleep?
Racing thoughts, increased heart rate, tension, increased anxiety
When should you stop eating before you go to bed?
2-3 hours
What is the name of the hormone that makes you feel sleepy?
Melatonin
What is one thing that you should avoid eating or drinking before bed?
Caffeine, sugary snacks, heavy meals
What is something you can do if you wake up in the middle of the night and can’t get back to sleep?
Deep breathing, reading something calming, staying relaxed in bed
What part of sleep do dreams mostly occur in?
REM sleep (Rapid Eye Movement Sleep
Name one thing that happens inside your body when you sleep?
Muscle repair, memory consolidation, hormone release, tissue and cell repair, immune system boosting, detoxification in the brain, energy conservation, balancing emotions
Describe a consistent bedtime routine?
Any routine that includes calming activities like brushing teeth, changing into pajamas, reading, etc.
What condition involves breathing stopping and starting during sleep?
Sleep apnea
What is the ideal temperature to sleep in?
60 - 67 degrees