Significance of Sleep
True or False: Getting the proper amount of sleep reduces stress and improves concentration.
TRUE! Sleep improves your mental, physical, and emotional health.
True or False: Everyone needs the same amount of sleep regardless of age or lifestyle.
FALSE! Teens typically need 8-10 hours of sleep because their brains are still developing, while adults need 7-9 hours of sleep.
At what age is the brain fully developed?
The brain is fully developed at age 25.
TRUE or FALSE: Its fine to eat, relax and sleep in your bed. It wont effect your sleep at all.
FALSE: Its best to use your bed only for sleeping
During the presentation we compared your body and how it functions to what?
A car engine! (Bonus 100 points if you can tell us why)
True or False: A person's diet can significantly effect sleep.
TRUE! Foods high in sodium and sugar can negatively affect your sleep pattern, while foods high in magnesium and nutrients promotes better sleep.
True or False: Sleeping walking is a sign of mental disorder.
FALSE! Sleep walking is considered a sleep disorder and is associated with high stress levels and sleep deprivation.
True or False: Adults need more sleep than teenagers in order for their brains to function at its best.
FALSE! Adults need between 7-9 hours, while teens need 8-10 hours.
TRUE or FALSE: Its a good idea to wake up and go to bed at different times each day?
During sleep!
List 3 benefits of getting the proper amount of sleep...
1. Improves brain function- Better concentration, ability to memorize, and problem solving skills.
2. Improves mood and limits anxiety and depression.
3. Improved physical health- Muscle recovery, immune health, and heart health
What is sleep deprivation?
Sleep deprivation is when a person doesn't get the proper amount of sleep and/or quality sleep.
What part of the brain manages stress and anxiety?
The prefrontal cortex of the brain manages stress and anxiety, the more sleep a person loses the more harish the effects will be on your mental health.
When should you avoid taking naps after?
3pm
Its best to avoid consuming caffeine for the ___ hours prior to when you plan on sleeping
8
What effect does blue light have on a person's sleep schedule?
Blue light stimulates parts of the brain making a person feel alert and energized during bed time. It ultimately reduces a person's quality of sleep!
List 4 effects that sleep deprivation has on the body...
1. Fatigue
2. Trouble Focusing
3. Bad Judgement
4. Mood changes
When getting the proper amount of sleep what protein is produced and is essential in fighting off infections.
Cytokines are produced within the immune system when a person receives the proper amount of sleep.
Whats the ideal temperature to keep your room for sleep?
65 degrees
BETTER SLEEP = _______ & _________
Better Brain & Body Function
What are the three parts of physical benefits we talked about in regards to sleep?
Muscle Recovery
Immune Health
Heart Health
List 5 ways to improve your sleep...
1. Avoid watching TV or playing video games before bed.
2. Avoid using electronic devices before bed.
3. Start a routine that helps you unwind before you go to bed.
4. Avoid eating meals late at night.
5. Avoid consuming caffeine less than 8 hours before you plan to go to sleep.
During what stage of brain development is taking daytime naps crucial?
a) Adolescence
b) Early Childhood
c) Infancy
d) Early Adulthood
B) Early Childhood!
During early childhood a person's brain is learning many different skills in a short period of time. Sleep allows for people to rest, retain, and condense newfound information.
Get some level of _______ each day to help improve sleep.
a) Exercise
b) Fun
c) Stress
d) Relaxation
e) a & b
a) Exercise
What proteins does your body release when you get good sleep?
a) antibodies
b) enzymes
c) structural proteins
d) cytokines
e) b & d
d) Cytokines!