Fundamentals
What are the 3 pillars of health?
Nutrition, Sleep, and Exercise
Should you try to go to sleep at the same time every night?
Yes
Your internal clock that regulates sleep-wake cycles.
circadian rhythm
Alcohol
4-6 hours
Should you continue to lay in bed if you are unable to fall asleep?
What is the best environment to sleep in?
Cool, dark, and quiet
Phase of sleep characterized rapid eye movement, when dreams occur, aids in brain function, and lasts about 90 minutes.
REM sleep
Exercise
3 hours
What is sleep hygiene?
Habits and practices that are cionducive to sleeping well on a regular basis
Shoud you do the same thing everynigt before bed?
Yes: Something relaxing to help your body and brain wind down.
mental connection between concepts
Psychological definition of association
Nicotine&Caffeine
4-6 hours
Signs of poor sleep hygiene:
daytime tiredness and sleep disturbances
Daytime habits that will aid in sleep
Eat healthy, exercise, getting natural sunlight, and avoid napping (especially after 3pm). Don't avoid activities b/c you're tired.
watching the clock during the night and counting down the hours that you have remaining to sleep
clock-watching
Electronics
1 hour
Sleep deprivation can cause:
slowed reaction time, slower thinking, and impairment congruent to being legally drunk (.01 BAC)
Foods to avoid near bedtime
sugar and whole foods
Long term disturbances of sleep patterns
Circadian scarring
Feastin
hours