Impact of poor sleep
What are some physical symptoms that you aren’t getting enough sleep or that you are tired?
Tired during the day, lots of headaches, not feeling well, more clumsy, taking naps
This should be consistent even on weekends to maintain healthy sleep hygiene
Sleep/wake cycle
True or false: you can "catch up" on sleep over the weekend?
False - it's generally not enough to fully restore sleep that has been lost throughout the week
What is the recommended amount of sleep each night for adults?
Between 7-9 hours, but this can vary based on the person.
He wrote Romeo and Juliet
William Shakespeare
What are some mental/emotional symptoms that you aren’t getting enough sleep or that you are tired?
Nervousness, trouble remembering, always in a bad mood, sadness/depression, irritability, hard to focus
Name a before-bed relaxation strategy/activity that you use or could use to promote healthy sleep habits.
Reading, praying, taking a bath/shower, deep breathing exercises, meditation/mindfulness, listening to music, etc.
True or false: Watching TV helps you fall asleep
False - the blue light emitted by the TV can disrupt melatonin production leading to poorer sleep
What stage of sleep is considered deep sleep?
Deep sleep, also known as slow-wave sleep, occurs during stage 3 of non-rapid eye movement (NREM) sleep.
Characterized by: Slow brain waves (delta waves), reduced muscle activity, slowed breathing and heart rate, Difficulty being awakened, and typically occurs in the first half of the night.
In what ways could poor sleep impact your daily life/everyday routine in the community?
Identify at least 2 ways to encourage healthy sleep habits
-Comfortable sleep environment (blanket, temperature, etc)
-Avoid stimulating activities before bed (videogames, watching tv)
-Engaging in winding-down/relaxing activities before going to sleep
True or false: older adults need less sleep than younger adults
False - younger individuals tend to need more sleep due to factors like growth spurts, brain development, and increased energy expenditure.
What stage of sleep do we dream in?
REM - during REM, your eyes move rapidly, your breathing becomes irregular, and your muscles are temporarily paralyzed. This stage also has higher levels of brain activity than NREM sleep.
This singer is known as the "Queen of Pop"
Madonna
How can alcohol/drugs impact sleep?
Alcohol and drug use can significantly disrupt sleep patterns, negatively impacting both the quantity and quality of sleep. This interference can lead to a variety of sleep problems, including insomnia and reduced REM sleep, which is essential for learning, memory consolidation, emotional processing, and brain development.
What are some strategies to address insomnia and other sleep related issues like stress or nightmares?
True or false: Snoring is always harmless
False - it can be a sign of sleep apnea or other sleep related conditions
Does the brain rest during sleep?
No - While your body rests during sleep, your brain remains remarkably active, processing information, consolidating memories, and removing waste. Brain activity is not simply "turned off" during sleep; instead, it transitions through various stages, each characterized by unique patterns of electrical activity.
Jupiter
What are some functions of your brain that can be impacted by sleep loss?
Decreased attention, memory, judgment, reaction time, etc.
What are some examples of a good bedtime routine?
Turning off electronics, reading a book, going to bed and waking up at the same time everyday (including weekends), anything that helps you wind your mind and body down.
True or false: Exercising right before bed helps you sleep better
False - it stimulates the nervous system and causes an increase in heart rate and body temperature
What percentage of people dream in black and white?
12%
Name 2 movies featuring Adam Sandler
Grown ups, Just go with it, Happy Gimore, 50 first dates, Click, the waterboy, etc