Sleep General
How much sleep do most teens need: 6-7 hours, 8-10 hours, or 10-12 hours?
8-10 hours
What is it called when you have trouble falling or staying asleep?
Insomnia
What are the effects of drinking too much caffeine? Bonus: what is the recommended max amount of caffeine for teens?
Feeling nervous/jittery, upset stomach, headache, trouble sleeping, increased heart rate/blood pressure, struggle with concentration. 100 mg.
What is it called when animals sleep during the day?
Nocturnal
What is the name of the hormone our body makes to help us sleep? Hint: it's also available as a pill.
Melatonin
Why does looking at phones/electronics make it harder to fall asleep?
Phones use blue light which delays our body's release of melatonin.
What are some foods that have fiber in them and what are the benefits of eating foods with fiber?
Found in whole grain foods (WW bread, oatmeal, brown rice), popcorn, beans, nuts/seeds, some fruits/veggies. Fiber can't be digested by our bodies so it helps with bowel issues, also helps regulate cholesterol and blood sugar levels.
True or false: dolphins only allow half of their brain to sleep at a time.
True- dolphin's breathing is not automatic so they need to be semi-conscious to keep breathing.
What is the circadian rhythm?
Our body's internal clock- helps determine our sleep/awake cycle, changes throughout our lives so that teens so that typically teens stay up later/sleep in.
What are some symptoms of restless leg syndrome?
Urge to move legs- worse when sitting/in evenings/at night, pain/tingling sensation, increase in MH symptoms, sleepiness during day.
True or false: when a food is labeled "low fat," it's automatically healthier for you.
False- fat is not necessarily bad (our bodies need it!) & oftentimes, when a food is low fat, it's replaced with sugar or a different chemical to help with taste.
How much sleep do giraffes get every day? 4 hours, 10 hours, or 30 minutes?
30 minutes- split into six 5-minute naps
What are some things you might feel/struggle with if you don't get enough sleep?
Feel: cranky, irritable, tired, clumsy. Struggle with: staying awake during the day, concentration/paying attention, making new memories, making decisions, increased risk of anxiety/depression.
What are some risk factors/causes of sleepwalking and what should you do if someone is sleepwalking.
Causes: Sleep deprivation, illness/fever, stress, change in sleep schedule (i.e. travel), some medications, some sleep disorders (OSA, RLS). What to do: don't wake up- gently guide back to bed.
What is the main mineral we need to help with bone growth? Bonus points for food examples.
Calcium & foods: milk, including fortified plant-based milk, cheese, yogurt, almonds, spinach, kale, green beans, broccoli.
What is the only bird that can fly backwards?
Hummingbirds
The sleep cycle has 4 stages- REM is where we have vivid dreams. What does REM stand for?
Rapid eye movement
What is the difference between nightmares and sleep terrors?
Nightmare: usually wake up on their own and might remember details. Sleep terror: stay asleep, usually don't remember, more active- shout/scream, move around in bed, can occur with sleepwalking, more common in children (up to 40%), usually outgrow them in teens.
This mineral is found in meat, fish, and beans and helps our body to make hemoglobin, which carries oxygen on our RBCs. Hint: it's on the periodic table.
Iron- low iron (ferritin) levels can also contribute to poor sleep (restless leg syndrome) and increase in mood symptoms.
What are some animals that sleep standing up?
Horses, zebras, elephants