Sleep 101
This is the amount of sleep most teenagers need each night for optimal physical and mental health.
What is 8-10 hours?
A drink you can find caffeine in.
What is coffee?
(Soda, Energy drink, etc. also accepted)
A device that emits blue light.
What is a phone?
(Computer, Tablet, etc. also accepted)
Name 2 signs you are not getting enough sleep.
What are:
Difficulty Waking Up, Mood Swings, Problems Concentrating, Falling Asleep During the Day, Decreased Academic Performance, Increased Clumsiness, Hyperactivity, Headaches, Changes in Appetite
The stage of the sleep cycle where you dream.
What is REM?
This term refers to the body’s natural internal 24-hour clock that tells you when to sleep and when to wake up.
What is the circadian rhythm?
True or False: Caffiene reduces the amount of deep sleep you get.
What is True?
This kind of eyewear can block blue light and reduce its effect on your sleep.
What are blue light glasses?
What is schedule?
This is what NREM stands for.
What is Non-Rapid Eye Movement?
This is the hormone that helps regulate your sleep-wake cycle by making you feel sleepy when it's dark outside.
What is melatonin?
The chemical that is unable to bind to its receptors in the presence of caffiene.
What is Adenosine?
Blue light inhibits this hormone, which is crucial for regulating circadian rhythms.
What is melatonin?
This habit helps you get better sleep, and requires you to go outside.
What is getting more sunlight?
This is how long each sleep cycle lasts for.
What is 90-110 minutes?
The part of your brain which processes emotional responses.
What is the amygdala?
Caffeine can cause a temporary rise in these, which can result in feelings of jitteriness.
What are blood pressure and heart rate?
To help your brain wind down, experts say to stop using screens this long before bed.
What is 30-60 minutes?
This physical habit makes it easier to fall asleep at night and sleep more deeply.
What is getting active or exercising during the day?
This is the percentage of the sleep cycle that N2 takes up.
This is the process that helps integrate memories and organize information in your brain during sleep.
What is memory consolidation?
Consuming caffeine late in the day can disrupt this internal process, where your body prepares for sleep by increasing adenosine levels.
What is the circadian rhythm?
Name one way your brain might react the next day after blue light disrupts your sleep.
What is slower thinking, worse memory, bad mood, or lower focus?
Name three healthy habits that help you sleep better.
What are: avoiding blue light, avoiding caffeine, going to bed at the same time, getting sunlight, exercising, and limiting naps?
This is the stage in which your body recovers mentally and physically, consolidating memories and growth of muscles/bones.
What is N3?