Dim It
True or false: You should keep your room as bright as possible to stay energized at night.
False
Doing this at the same time every day helps keep your internal clock on track.
Going to bed and waking up
This relaxing activity involves soaking in warm water before bed.
Taking a bath
Poor sleep increases your risk for this chronic condition which has to do with the pancreas.
Diabetes
This hormone, known as the “sleep hormone,” helps regulate your sleep.
Melatonin
This lighting choice in your bedroom can reduce distractions and help your body recognize it’s time to sleep.
Low, warm-colored lights
Setting this kind of alarm helps remind you to wind down, not just wake up.
Bedtime alarm
Name one screen-free activity that’s great for winding down.
Reading, journaling, or meditating
Lack of sleep can raise your blood _________.
Pressure
This natural immune system benefit is stronger with good sleep.
This type of light from screens messes with your body’s melatonin production.
Blue light
The body's internal clock is also known as this scientific term.
Circadian rhythm
You should spend how many minutes winding down before sleep?
20-30 minutes
Sleep plays a role in this organ's function, responsible for memory and focus.
Brain
Sleep improves your ability to do this in school and in life—includes memory, reasoning, and focus.
Thinking/brain function
This nighttime habit can subtly keep your brain alert and make sleep harder.
Leaving electronic devices on or nearby while in bed
Avoiding this late-night habit can help your body wind down naturally and improve sleep quality.
Consuming coffee or heavy meals
This type of background noise can mask disruptions and promote deep sleep.
White noise
Lack of sleep can lead to increased production of this stress hormone, which can cause weight gain.
Cortisol
This type of sleep, characterized by rapid eye movements, is when most vivid dreams occur and emotional memories are processed.
REM sleep
This kind of phone app can help reduce ____ light exposure at night.
Red filter or night mode app
This morning routine helps reset your internal clock and improve alertness during the day.
Being exposed to sunlight or a bright light
This item helps block out unwanted light so your brain knows it’s nighttime and can produce more melatonin.
Eye mask/blackout curtains
During deep sleep, your body releases this hormone, which supports tissue repair, muscle growth, and overall recovery.
Growth hormone
Eating foods high in this amino acid, found in turkey, nuts, and seeds, can help your body produce the “sleep hormone” naturally.
Tryptophan