Stages of Sleep
There are how many stages of sleep?
5
Three pillars of health are: nutrition, exercise and _______
Sleep
People can learn to get by on little sleep with no negative effects
Myth Getting enough quality sleep at the right times is vital for mental health, physical health, quality of life and safety.
The term "__________" refers to a series of healthy sleep habits that can improve your ability to fall and stay asleep.
sleep hygiene
T/F Sleep deprivation can make us feel hungrier than when we are well rested
True
Name the 5 stages of sleep
1,2,3,4,REM
T/F Healthy sleep is essential for your MENTAL HEALTH
True
Alcohol helps me get better quality sleep
Myth While it may help you fall asleep initially, it blocks REM sleep, the most restorative type of sleep- wake up sleepy and groggy and unfocused
Electronic devices should be shut off at least _____ minutes before bedtime.
30
You may have trouble making decisions, solving problems, coping with change and controlling your emotions & behavior if you don't get enough ______.
Quality sleep
stage of deep sleep where walking or talking while asleep may occur
3
Sleep helps us balance our mood and emotions. Without healthy sleep you are more likely to have feelings of anxiety and ________.
Depression
Our body sleeps best at night when it is dark
Truth
Our bodies release chemicals in a daily rhythm, controlled by our body clock. When it is dark, our body releases a hormone called ________that signals our body that it is time to prepare for sleep that helps us feel drowsy.
Melatonin
Name 3 possible signs that a child or teen is sleep deficient
problems getting along with others
feel angry, impulsive
mood swings
feel sad or depressed or stressed
lack motivation
problems with attention
Get lower grades
In this stage the most vivid dreams occur and limb muscles may be paralyzed
REM
Name 4 things that sleep helps to improve
fight off infection; maintain healthy weight; avoid chronic diseases; mental health; memory & focus; safety; performance
To make sure you are good and tired, you should exercise just before bed to help you sleep
Myth Exercise is important for sleep, but should not be done just before trying to sleep
Exposure to bright artificial light in the late evening may interrupt the release of melatonin which is a hormone that helps us sleep. Give two examples of this artificial light.
Television
Computer screen
cell phone
bright light on alarm clock
T/F Sleep deficiency has been linked to risk taking & suicide
Truth
In this stage heart rate and respiratory rates increase; BP rises; brain waves increase to levels that resemble those of being awake
REM
Name three chronic health issues that are linked to sleep deficiency
Kidney Dz Stroke
Diabetes Hypertension
Depression
As long as I stop drinking caffeine a few hours before bed it won't affect my sleep
Myth The effects of caffeine can last 8 hours
Name 5 "sleep hygiene" habits that can help us sleep
Keep a consistent sleep schedule; hot bath
Establish a relaxing bedtime routine
Make room quiet, relaxing
Comfortable room temp
limit bright light in evenings
No large meal before bed
Exercise regularly & eat healthy diet
Avoid caffeine in evening and alcohol before bed
Decrease fluid intake before bedtime
1.In general, how many hours of sleep/night do adults need?
2.Sleep deficiency harms your driving ability as much or MORE than being ______.
1. 7-8
2. Drunk
Driver sleepiness causes about 100K accidents/year, resulting in 1500 deaths