Sleep & Dreams
The minimum number of sleep hours teens need each night for optimal brain function.
What is 8 - 10 hours?
Contained in fish, walnuts, and flaxseeds, these healthy fats are essential building blocks for brain cell membranes.
What are Omega-3 fatty acids?
This area at the front of the brain handles decision-making and impulse control and is not fully developed until your mid-20s.
What is the prefrontal cortex?
Wearing this piece of protective gear reduces the risk of serious traumatic brain injury up to 88%.
What is a helmet?
This activity pumps more oxygen to the brain, boosts your mood, and has been shown to improve test scores.
What is exercise?
During this stage of sleep, your brain is highly active and dreams occur.
What is REM (rapid eye movement) sleep?
Making up about 60% of your brain, drinking this may prevent brain fog and headaches.
What is water?
This almond-shaped part of the brain is the emotional center and is responsible for intense feelings like excitement, fear, or anger.
What is the amygdala?
This type of traumatic brain injury happens when a bump, blow, or jolt causes the head and brain to move rapidly back and forth.
What is concussion?
This practice involves focusing on the present moment and breathing deeply, which helps shrink the brain's stress center over time.
What is mindfulness (meditation)?
This sleep hormone is produced by the brain, but its release is delayed in teens, which can lead to them staying up later.
What is melatonin?
While it gives you a quick burst of energy, consuming too much of this sweetness can lead to a crash that harms memory and focus.
What is sugar?
This fatty substance acts like insulation around your brain's wires and can help you think faster.
What is myelin?
This major symptom of a concussion only happens in less than 10% of cases.
What is loss of consciousness (passing out/knocking out)?
Contrary to popular belief, the brain can't actually do this; instead, it rapidly switches back and forth between tasks, which lowers overall brain power.
What is multitasking?
Doing this in bed before sleep emits blue light, which tricks your brain into thinking it's still daytime.
What is using a smartphone (or looking at a screen)?
This popular stimulant found in energy drinks and coffee can disrupt your sleep cycle if consumed late in the day.
What is caffeine?
These chemical messengers, dopamine and serotonin, transmit signals across the gaps between brain cells.
What are neurotransmitters?
If you suspect you or a teammate has suffered a head injury during a game, do this.
What is leave the game?
Spending hours scrolling through these platforms can trigger a "comparison trap" that alters brain chemistry and sparks anxiety.
What is social media?
This particular rhythm is the name of the brain's internal 24 hour clock that regulates when you feel sleepy and when you feel awake.
What is circadian rhythm?
Often called the "second brain" this body system communicates directly with your head, meaning healthy gut bacteria can improve your mood.
What is the digestive system? (or gut/gastrointestinal tract)
This is the brain's amazing ability to change, adapt, and rewire itself when you learn a new skill or language.
What is neuroplasticity?
This progressive brain disease, CTE, has been linked to repeated head impacts and concussions in athletes, especially football players.
What is chronic traumatic encephalopathy?
If you quit practicing something, your brain may start deleting these pathways because of the "use it or lose" rule.
What are brain pathways (neural connections)?