Sleep Basics
What is sleep?
A state of rest where the body and mind recharge and the brain processes information.
How many hours should a teenager (13–18) sleep per night?
8–10 hours
What part of the brain overreacts when you’re sleep deprived?
The amygdala.
What type of light from screens delays melatonin production?
Blue/LED light.
What is a sleep disorder?
A condition that disrupts normal sleep patterns or sleep quality.
Which sleep stage includes vivid dreaming?
REM sleep
What is one short-term effect of getting little sleep?
Irritability, trouble focusing, or low energy
High cortisol from poor sleep keeps the brain stuck in what mode?
“Fight or flight.”
Historically, humans slept in two parts. What is this called?
Segmented or biphasic sleep.
What is chronic insomnia?
Difficulty falling or staying asleep at least 3 nights a week for 3 months.
Which stage do adults spend about half the night in?
Stage N2
Long-term sleep deprivation increases the risk of which mental health issues?
Depression or anxiety
Which part of the brain controls self-control and logical thinking and weakens with no sleep?
The prefrontal cortex.
Name one cultural difference in sleep habits
Co-sleeping vs. sleeping alone, napping cultures, strict vs. loose bedtimes
What is narcolepsy?
A disorder where the brain cannot regulate sleep-wake cycles, causing sudden sleep attacks.
Name two things sleep helps with
Learning, memory, concentration, emotional regulation, immunity, healing
How does sleep deprivation affect metabolism?
It increases the risk of obesity
Why does bad sleep impact learning and memory?
Sleep is when the brain consolidates memories.
What major change in society shifted humans away from natural sleep rhythms?
Industrialization/factory work schedules
What happens in REM Sleep Behavior Disorder?
A person physically acts out their dreams during REM sleep.
Why does the body temporarily paralyze muscles during REM sleep?
To prevent acting out dreams.
Why do young children need more sleep than adults?
To support growth and development
What relationship do studies show between sleep and mental illness?
Sleep affects mental health more than mental health affects sleep.
Give one example of a cultural sleep ritual that reduces anxiety.
Prayer, meditation, herbal tea, warm baths
What percentage of Canadians are estimated to have a sleep disorder?
10%–30%.