Healthy sleep habits
This is the minimum amount of sleep recommended for adults age 18-60
What is 7 hours?
True or false: Sleep deprivation is correlated with increased rates of depression and anxiety.
What is true?
This is the number of stages that the Sleep Cycle consists of.
What is 4 stages?
Stages 1-3 are non-REM sleep, and stage 4 is REM sleep.
True or false: sufficient sleep has no association with college students' GPA
What is false.
Sufficient sleep has been linked to increases in GPA
Beverages containing this stimulant, should be avoided after 4 p.m.
What is caffeine?
If you consume caffeine, consume it in small amounts earlier in the day.
What activity should be avoided 3 hours prior to bedtime?
What is exercise?
It is important to exercise regularly, but exercising right before bed can deter sleep.
This brain function is impaired with poor sleep, but is vital for studying for that final exam.
What is memory?
Without sleep you can't maintain pathways in your brain that let you learn and create new memories
This is the stage of The Sleep Cycle in which people dream.
What is Stage 4 (REM stage)?
This is the amount of time it should take for you to fall asleep at night.
What is 10-15 minutes?
If you are lying awake in bed, go do something else like reading or listening to music until you feel tired
Too much of this "sweet" thing might keep you up at night.
What is Sugar?
High-sugar, low-fiber foods like candy, cookies, and cake aren't good for your sleep quality
What is omitted by screens that can prevent the natural release of melatonin?
What is blue light?
Sleep deprivation can cause an increased risk for this chronic medical condition that affects the body's arteries.
what is high blood pressure?
What is Stage 1 (non-REM sleep)
Tiredness peaks twice in a 24 hour period, at 2 a.m. and _________.
What is 2 p.m.?
This is a result of cyclical melatonin release during your circadian rhythm.
This beverage has been shown to help you fall asleep.
What is milk?
Milk contains tryptophan, which can help you fall asleep and stay asleep
These brief periods of rest during the day may interrupt one's sleep-wake cycle at night.
What are naps?
Naps should be limited to 30 minutes and occur before 3 p.m.
This is the brain structure that acts as a control center for sleep and arousal.
What is the hypothalamus?
Several other structures in the brain are involved in sleep, including the brain stem, thalamus, cerebral cortex, and pineal gland.
During non-REM sleep, your body does the following three tasks.
Builds bone and muscle
Repairs and regenerates tissues
Strengthens the immune system
What sleep disorder is characterized by drowsiness, difficulty concentrating, headaches, and irritability?
What is insomnia?
Sleep deprivation can interfere with the regulation of the hormone ghrelin, which causes an increase in which natural drive?
What is hunger?
sleep restriction leads to elevated ghrelin levels (the "hunger" hormone)
How much time is in each sleep cycle?
What is 95-110 minutes?
Caffeine counteracts sleepiness by blocking this neurotransmitter.
What is adenosine?
These three things happen to your body during REM sleep
Faster breathing
Increased heart rate and blood pressure
Rapid eye movement
What is it called when we do not get the sleep we need?
What is sleep debt?
This common drug may help you fall asleep, but disrupts the natural cycle of sleep, causing the sleep to be less restorative.
What is alcohol?