Sleep Basics
This is the recommended number of hours of sleep for most teens.
8-10 hours.
Experts recommend avoiding this type of screen at least an hour before bed.
Blue light
This common sleep disorder makes it difficult to fall or stay asleep.
Insomnia.
A cool bedroom temperature, around this many degrees Fahrenheit, is best for sleep.
60-67°F
Chronic sleep deprivation can weaken the _______ system, making you more prone to illness.
Immune system.
This natural chemical in your brain makes you feel sleepy at night.
Melatonin.
This relaxation technique, involving deep breathing and muscle relaxation, can help improve sleep quality.
Progressive muscle relaxation.
Some people walk, talk, or even eat while they are still asleep. This is called ________.
Sleepwalking.
Using this type of noise, such as a fan or machine, can help mask background sounds and promote sleep.
White noise.
Sleep deprivation negatively affects this organ the most, impacting memory and decision-making.
The brain.
This stage of sleep is when most dreaming occurs.
REM Sleep.
A warm cup of this caffeine-free beverage can help you wind down before bed.
Herbal tea (like chamomile or peppermint)
People with this disorder fall asleep suddenly during the day, even in the middle of activities.
Narcolepsy
What should you not use your bed for?
Homework, TV, or gaming
True or False: Sleep impacts your ability to learn.
True.
Your body has an internal 24-hour clock that tells you when to sleep and wake up.
The circadian rhythm.
Going to bed and waking up at the same time every day helps your body do this.
Stay on a sleep schedule.
This syndrome causes an uncontrollable urge to move the legs, especially at night.
Restless leg syndrome.
The most important part of a good sleep environment is having a comfortable ___________.
Mattress.
True or False: Not getting enough sleep can have the same effects as being intoxicated when operating a vehicle.
True.
This is the deepest stage of sleep, helping your body grow and repair itself.
Deep sleep.
Taking a hot bath before bed can help you sleep because it does this to your body temperature.
Cools your body temperature.
This disorder causes pauses in breathing while sleeping, often leading to loud snoring.
Sleep apnea.
Sleeping in a dark room is important because light can stop your body from making this sleep hormone.
Melatonin.
If you don’t sleep enough for a long time, it can increase your chances of having problems with this vital organ.
Heart.