Enter Title

SLEEP INTERFERENCE

100

Interferes with sleep because the eyes need darkness to know it's time to sleep. 

Light

200

Doesn't allow the body to rest during sleep. 

Eating too close to bedtime.

300

This stimulating substance has a long half-life of 5-6 hours.

Caffeine

400

These emotional states produce cortisol/adrenaline and keep the body awake and on alert.

Stress and anxiety

500

Doing this too close to bedtime will make it difficult for the body to cool down properly.

Exercising

MORE SLEEP INTERFERENCE

100

Doing this too close to bedtime or for too long reduces sleep pressure.

Napping

200

This substance creates micro-awakening through the night and dulls brain activity so it cannot perform its nightly functions, leaving the sleeper tired in the morning.

Alcohol

300

This substance wears off after a couple of hours and creates cravings that wake the sleeper in the night.

Nicotine

400

This keeps people from sleeping deeply.

Noise

500

This hinders the body from knowing when it's time for bed.

Lack of bedtime routine

JOBS PERFORMED DURING SLEEP

100

This gets restored (like a phone charger).

Body's energy

200

This gets eliminated from the brain (like a garbage collector)

Debris

300

These get repaired (like an internal mechanic)

Damaged cells and tissues

400

This gets organized and stored (like how a computer save stuff in folders)

Information

500

This is maintained (like energy efficient appliances)

Healthy metabolism

STRATEGIES FOR BETTER SLEEP

100

Do this every morning and night at the same time in order to set the body's master clock which times all bodily functions.

Get up and go to bed 

200

Adolescents require this many hours of sleep opportunity to get the right amount of sleep in order to restore energy, consolidate memories, clean waste from the body, and regulate emotions and weight.

10-13 hours

300

Create this for better sleep every night in order to send clear signals to the body and brain that it is time for bed.

A bedtime routine

400

Shut these down 2 hours before bedtime since the brain needs to see darkness to register that it is nighttime. 

Electronics

500

Place these outside of the bedroom area during the night in order to eliminate the temptation to peek at them and ruin your sleep.

Electronics