Sleep Cycles
What is circadian rhythm?
An internal daily cycle of waking and sleeping.
People who don’t get enough sleep are at higher risk for these two mental health problems
anxiety and depression
Blue light from phones/screens reduces *blank* production before bed
melatonin
What is insomnia? What are some causes?
A sleep disorder characterized by difficulty falling or staying asleep, some causes are stress, anxiety, medical problems, poor sleep environment, noisy partners, and schedule changes.
True or False: You can “catch up” on all your missed sleep in one night.
false
NREM is so important for *blank* repair and *blank* function
physical, immune
Sleep deprivation can weaken this system that fights infection.
immune
What are some things that should be avoided to promote better sleep hygiene?
Caffeine, nicotine, alcohol, and excessive screen time before bed.
What is sleep apnea?
This disorder causes pauses in breathing while sleeping
Sleep deprivation affects reaction time similarly to this, *blank* impairment
alchohol
What does REM stand for?
rapid eye movement
Not getting enough sleep increases the risk of this condition that causes high blood sugar
diabetes
What is the recommended duration for naps to avoid disrupting sleep?
20 minutes or less
Sleep helps consolidate this type of information in your brain
memories
What happens to your body temperature at night to help you fall asleep?
it drops slightly
How many sleep cycles do people typically experience in one night?
4-5
Lack of sleep increases this hormone, often called the stress hormone.
cortisol
What environmental factor strongly affects the circadian rhythm?
Light
How long do we spend sleeping in our life?
1/3
True or False: Naps longer than 30 minutes always leave you more alert.
False
What's the stage that accounts for 45% of your sleep?
NREM 2
Sleep helps the brain remove waste proteins like beta-amyloid, which is linked to this disease which affects memory (especially short-term), thinking, reasoning, language, and behavior. most common in older adults
Alzheimer’s disease
What is the ideal bedroom temperature for sleep?
62-65 degrees Fahrenheit.
What is the deepest state of sleep
NREM3
This animal sleeps about 18–20 hours a day
cat