General
8.5 to 9.25 hours a night
What is the recommended sleep for teens?
This hormone is made by the pineal gland in your brain and helps your body know when it’s time to sleep and wake up
What is melatonin?
Being outside, being active, and eating regularly
What are things that improve our sleep at night?
A recurring sleep stage during which vivid dreams commonly occur
What is REM sleep?
Many of them are “night owls” because of a natural shift in circadian rhythm that causes their bodies to release melatonin later
What are teenagers?
To restore the brain, conserve energy and improve learning
What is the reason we sleep?
Eating, hydrating, and exercising
What are things that help us release daytime hormones?
What are things that worsen our sleep at night?
It lasts about 90 minutes and during that time we move through 4 stages
What are sleep cycles?
Between 2 to 4am followed closely by 2 to 3pm
What is the time of day when the urge to sleep is strongest?
A periodic, natural, reversible and near total loss of consciousness
What is sleep?
Although commonly referred to as the “stress hormone” it is also instrumental in controlling your sleep/wake cycle
What is cortisol?
Mood, behavior, thinking, academic performance, athletic performance, driving
What is affected by not getting enough sleep?
Deep sleep begins during this stage and the brain begins to generate slow delta waves
What is NREM stage 3?
A 24-hour internal clock that is running in the background of your brain and cycles between sleepiness and alertness at regular intervals
What is circadian rhythm?
This limits your ability to concentrate, learn, listen, remember, and solve problems. It can also contribute to acne, mood problems, weight gain, cravings for junk food, sensitivity to the effects of alcohol, and increased use of caffeine and nicotine
What is inadequate sleep?
What is the hypothalamus?
Shifting of the biological clock, early school start times and having a busy social life
What are factors that prevent teens from getting enough sleep?
During this stage of sleep your body experiences hypnagogic sensations that might cause you to feel like you are falling
What is NREM stage 1?
Physical and mental health problems are both linked to this
What are abnormal circadian rhythms?
When 60% of teens report extreme daytime sleepiness, even though 90% of their parents think that their kids are getting enough sleep
What is the teen sleep myth?
Because it produces melatonin, this gland regulates circadian rhythms
What is the pineal gland?
Keep track of sleep patterns and schedules, maintain a regular schedule, be consistent on weekends, create a sleep-friendly physical environment, only use your bed for sleeping, and keep a consistent bedtime routine
What you can do to get better sleep?
These are sudden bursts of oscillatory brain activity generated in the reticular nucleus of the thalamus that occur during NREM stage 2 of light sleep
What are sleep spindles?
They can influence sleep-wake cycles, hormone release, eating habits and digestion, body temperature, and other important bodily functions
Why are circadian rhythms important?