Sleep Science
What hormone helps you feel sleepy at night?
Melatonin
How can poor sleep affect your mood the next day?
It can make you feel cranky, sad, anxious, or easily frustrated
What kind of light from phones or TVs makes it harder to fall asleep?
Blue light
True or False: Going to bed and waking up at the same time every day helps improve sleep.
True
Which animal sleeps standing up?
Horse
How many hours of sleep do most teenagers need at night?
8-10 hours
What is one of the first mental health symptoms people often notice when they aren’t getting enough sleep?
A. Feeling extremely happy
B. Trouble concentrating and irritability
C. Increased hunger
D. Worse memory
B. Trouble concentrating and irritability
How long before bed should you stop using screens for better sleep?
30-60 minutes (Why? Blue light suppresses melatonin, disrupts your circadian rhythm by shifting sleep cycle to later, increases mental engagement, and studies show that people who use screens right before bed often report less restful sleep, more frequent wake-ups during the night, and feeling less refreshed in the morning)
Name two things you should avoid doing right before bed.
Using screens, drinking caffeine, eating heavy meals, exercising intensely...
True or False: You dream every night, even if you don’t remember it.
True (Most dreams happen during REM sleep. Your brain naturally cycles through REM sleep every 90-120 minutes, which means you’re likely having 4–6 dreams a night, even if none stick with you.)
What happens to your body temperature during normal sleep?
It drops slightly to help your body relax and fall asleep
Why is sleep important for mental health? List 2 reasons.
Regulates emotions and mood
Reduces stress and anxiety
Supports memory and learning
Enhances decision-making and problem-solving
Improves resilience to mental health disorders
Helps maintain focus and concentration
Restores brain function and clears toxins
Prevents worsening of depression and other mood disorders
Name three things you could do instead of using a screen before bed.
Read a book, draw, journal, listen to calming music, stretch, meditate...
What are two healthy parts of a wind down routine you can do to get ready for bed?
Reading, journaling, listening to calm music, colouring, breathing exercises, dimming the lights...
What is the world record for the longest time without sleep?
In 1964, someone went 11 days without sleep-not recommended!
What is the name of the internal process that controls your sleep-wake cycle?
Circadian rhythm
How does chronic poor sleep contribute to increased anxiety and depression risk?
A. By causing the brain to produce excessive melatonin, leading to mood swings
B. By weakening the brain’s ability to regulate emotions and increasing stress hormone levels
C. By improving connections in the brain that heighten emotional sensitivity
D. By boosting overall cognitive function, which makes negative thoughts more frequent
B) By weakening the brain’s ability to regulate emotions and increasing stress hormone levels
True or False: Watching a relaxing YouTube video in bed is the best way to fall asleep.
False (even relaxing videos can keep your brain alert and delay sleep)
What is one thing you can do during the day that helps you sleep better at night?
Exercise, sunlight exposure, reduce caffeine, manage stress...
What animal can sleep with one half of it's brain at a time?
Dolphin or bird. One half of the brain enters a deep sleep while the other stays alert. This allows them to rest while still being aware of their surroundings.
True or False: Teenagers naturally experience a shift in their sleep cycle that makes them feel sleepy later at night and causes difficulty waking up early.
True. Here's what happen's:
Biological shift: Teenagers’ internal clocks delay, making them feel sleepy later at night.
Later sleep onset: Teens tend to fall asleep 1–3 hours later than younger children or adults.
Delayed melatonin release: The hormone that signals sleep (melatonin) is released later in the evening.
Difficulty waking early: Because they fall asleep later, waking up early for school feels harder and can cause sleep deprivation.
Natural phase delay: This shift is normal and peaks during adolescence, usually returning to earlier patterns in adulthood.
What part of the brain that helps with emotional control gets affected by sleep loss?
A. Hippocampus
B. Brainstem
C. Prefrontal cortex
D. Cerebellum
C. Prefrontal cortex (this part of the brain helps you think clearly, make good decisions, and control your emotions)
Disrupted Sleep: Blue light suppresses melatonin, causing insomnia, poor sleep quality, and delayed sleep cycles.
Mental Health Impact: Increases anxiety, stress, and risk of depression.
Cognitive Issues: Leads to memory problems, poor concentration, and slower thinking.
Physical Health Risks: Weakens the immune system and raises risks of obesity, diabetes, and heart disease.
Eye Strain: Causes dry eyes, blurry vision, and discomfort.
Overall Fatigue: Even with sleep, rest may feel unrefreshing, affecting mood and performance.
What temperature do recent studies suggest is best for getting quality sleep?
A. 18 degrees Celsius
B. 16 degrees Celsius
C. 22 degrees Celsius
D. 6 degrees Celsius
A. 18 degrees Celsius