Sleep basics
How many hrs of sleep do kids aged 11-12 need each night?
9-12hours
What is the stage of sleep when dreams occur?
REM sleep
What is the most common sleep disorder?
Insomnia
What type of light from screens can interfere with melatonin production?
Blue Light
True or false: you can catch up on sleep by sleeping in on the weekends.
False
What is the name of the body’s internal clock?
Circadian Rhythm
During which stage of sleep does the body repair muscles and tissues?
Non-REM sleep(specifically deep sleep)
What sleep disorder causes a person to stop breathing for short periods of time?
Sleep apnea
What is the term for good habits and practices that promote restful sleep
Sleep hygiene
How many stages are in a typical sleep cycle?
Four stages
What is the natural hormone produced by the body that helps control the sleep - wake cycle?
Melatonin
How long does an average sleep cycle last?
90 minutes
What is the term for walking around or doing activities while still asleep.
Sleep walking
Name one thing you should avoid before bed to help improve sleep.
Screens, caffeine, loud noises
What type of dreams tend to happen during REM sleep
Vivid dreams
What is the term for the total time a person spends going through all the stages of Non- REM and REM sleep?
Sleep Cycle.
What does REM stand for?
Rapid eye movement
What sleep disorder involves uncomfortable sensations in the legs, causing a person to want to move them.
Restless Leg Syndrome.
What is one thing you can do to create a good sleep environment?
Keep the room dark, cool, quiet, and make the bed comfortable.
What is Jet Lag
Temporary sleep disorder caused by traveling across multiple time zones , disrupting the body’s internal clock
Name two benefits of sleep.
Helps with growth, improves focus, strengthens the immune system, improves mood, helps with memory.
What happens to your brain during REM sleep that helps with memory?
The brain processes and stores information learned during the day
What is sleep paralysis
A condition where a person temporarily cannot move or speak while failing asleep or waking up.
Name one relaxation technique that helps you fall asleep.
Deep breathing, meditation, stretching.
Name one effect of sleep deprivation
Difficulty focusing, memory problems, irritability, weakened immune system.