Sleep Facts
True or False?
A teenager needs a greater amount of sleep than an adult needs.
True.
True or False?
Most teenagers do get the recommended 8 to 10 hours of sleep per night.
False.
Most teenagers only get about 6.5-7.5 hours of sleep per night, which does not meet the recommended 8 to 10 hours of sleep.
True or False?
Sleep is Crucial for Cognitive Functioning and Memory Consolidation.
True.
Adequate sleep ensures that the brain can function optimally, leading to improved cognitive performance and sharper memory retention.
True or False?
Puberty hormones shift a teenager's body clock forward by about one or two hours, making them sleepier one to two hours later.
True.
Teenagers naturally want to fall asleep later and wake up later. Early school starts don't allow them to sleep in. This nightly 'sleep debt' leads to chronic sleep deprivation.
True or False?
You may be able to adjust your body clock but it takes time.
True.
Changing your habits throughout the day can help add extra sleep each night, which can make a big difference over time.
True or False?
Sleep helps you maintain better mental health and physical health.
True.
It does!
Regularly not getting enough sleep leads to _ sleep deprivation.
chronic
The _ undergoes a series of important processes during sleep, including memory consolidation, problem-solving, and creativity.
brain
Name 2 common leisure activities (or devices) that may keep a teenager out of bed or falling to sleep.
(varied - use of screens like smart phones, scrolling through feeds, watching TV, browsing the internet, computer/video-gaming)
Name 2 things that help with a comfortable sleep environment.
Options: dark, quiet, cool temperature
Sleep research suggests that a teenager needs between _ and _ hours of sleep every night.
8 and 10
True or False?
Sleep deprivation suppresses appetite.
False.
Sleep deprivation increases the release of appetite stimulating hormones which may consequently result in weight gain.
There are _ stages of sleep.
5
- Stage 1 and 2 Non-REM sleep (light sleep stages)
- Stage 3 and 4 Non-REM sleep (deep sleep stages)
- Stage 5 rapid eye movement (REM) sleep stage (dreaming stage)
Light, especially blue light, cues the brain to stay awake. Lights from televisions, cell phones, and computers can prevent adequate production of _, the brain chemical responsible for sleep.
melatonin
Name an activity as part of a relaxing bedtime routine.
(Varied - relaxing bath, hot milk beverage, meditation or mindfulness activity, gentle yoga)
Stress/worry, declining mental health, insomnia/poor sleep, feelings of fatigue (or feeling tired all day), and difficulty focus all tie together and feed into each other in a way that can worsen sleep and mental health in what is called a _ feedback loop.
negative
Name 2 cognitive functions impacted by sleep deprivation?
(Varied - memory formation affected; judgement/concentration impaired; emotions are heightened, causing irritability, anger, and/or anxiety; reaction time is slowed and more accidents may occur)
True or False?
When you sleep, your brain does some 'sweeping' and cleans out toxins and waste that have built up throughout the day.
True.
Like most cleaning crews, your glymphatic system (a waste removal system in your central nervous system, including the brain) sweeps waste after hours, when the activity of the day is done, during sleep.
_ disorders, such as restless legs syndrome or sleep apnea, can affect how much sleep a teenager gets.
sleep
True or False?
Doing exercise within an hour before bed helps you sleep.
False.
Exposure to energizing stimuli, like moderate to heavy exercise, will interfere with your ability to fall asleep. Do exercise during the day time to help with falling asleep at night. However, a light exercise, such as light yoga, can help you relax as part of a bedtime routine.
People have a body clock, or sleep-wake cycle, that is part of the body's overall rhythm (or pattern) which affects hormones, body temperature and sleep over a 24-hour period called the _ _.
circadian rhythm
Name 3 effects of chronic sleep deprivation teens may experience.
(Varied - mentally 'drifting off' in class, shortened attention span, poor decision-making, lack of enthusiasm, moodiness/aggression, depression, risk-taking behavior, clumsiness, reduced sporting performance, reduced academic performance, increased 'sick days,' truancy)
Name 2 diseases linked to sleep deprivation.
(Varied - dementia, Alzheimer's, cancer, diabetes, cardiovascular disease)
True or False?
Social attitudes (or cultural norms) may contribute to sleep deprivation.
True.
In Western culture, keeping active is valued more than sleep.
Things like homework, sport, part-time work, and social commitments can cut into a teenager's sleeping time.
List 3 things as part of healthy sleep hygiene.
(Varied - go to bed and wake up at the same time every day; avoid staying up late on weekends; have the same bedtime routine every night; avoid stimulants such as coffee, tea, soft drinks, energy drinks, chocolate, 4-6 hours before sleep; avoid alcohol, tobacco/nicotine, cannabis/THC, etc.; be active during the day; find ways to reduce stress; speak to your doctor)