Circadian Basics
What is the internal process that regulates the sleep-wake cycle?
the circadian rhythm
This type of screen light delays melatonin production.
Blue Light
A student sleeps 4 hours on school nights. What’s a likely outcome?
Poor concentration and mood changes
Best way to signal your body it’s bedtime.
Consistent bedtime and routine
Not getting enough sleep over time can lead to this chronic issue.
Sleep Deprivation
About how many hours does a typical human circadian rhythm last?
24 Hours
Using this drink late at night can make it harder to fall asleep.
Caffine
Jet lag happens because of this.
Changing timezones quickly
Name one tech fix to reduce sleep disruption.
A blue light filter/night mode
Circadian disruption is linked to this mood disorder.
Depression
What part of the brain controls circadian rhythms?
suprachiasmatic nucleus (SCN)
True or False: Using your phone before bed improves sleep.
False
A gamer plays until 3 a.m. daily. What’s being disrupted?
The circadian rhythm
Which type of light in the morning helps reset your rhythm?
Natural sunlight
This system is weakened by poor sleep.
Immune System
What environmental cue helps reset your circadian rhythm daily?
Light
Which profession often experiences disrupted rhythms due to overnight shifts?
Nurse
A new parent wakes every 2 hours at night. What’s affected?
Their circadian rhythm
Name one school related change that could help teen sleep.
Starting school earlier, doing homework earlier, etc.
What kind of memory is hurt by inconsistent sleep?
Short term memory or working memory
Which gland produces melatonin in response to darkness?
Pineal Gland
This type of irregular behavior(usually during weekends) can confuse your internal clock and make it harder to fall asleep on weekdays.
inconsistent sleep and waking times
Why do teens naturally want to sleep later?
delayed melatonin release during puberty
Name two habits that improve circadian health.
No phones before bed, regular sleep and wake times, avoiding caffeine before bed, etc.
Name one long-term effect of poor circadian rhythm health.
Obesity, Heart disease, diabetes