Sleep Hygiene and Exercise

The Factzzz

100

Habits and practices that improve sleep quality and overall health

What is Sleep Hygiene

200

Name two things that sleep affects

learning, attention, memory, concentration, immune system, mood, grades, etc.

300

This natural chemical is released as your body winds down to sleep

Melatonin

400

The average amount of sleep a teenager needs for optimal functioning is:

9-10 hours

500

This is the name of the cycle or "rhythm" that our body follows in a 24 hour period

Circadian Rhythm

Call me, Beep me... but not while I'm sleeping!

100

Name two devices that might affect your ability to sleep

TV, smartphone, tablets, laptops, e-readers

200

Try not to use electronics for this long before bed

1 hour

300

A good alternative to using smartphones or watching TV is

Reading a book

400

This is the kind of light that devices emit that affects your sleep

Blue light

500

This natural sleep hormone is what is affected after looking at devices

Melatonin

Don't forget to tip your waitress... speaking of tips, here are some tips for healthy sleep

100

Name some things you could include in a sleep routine

Setting your alarm, Brushing your teeth, reading in bed, listening to quiet music, etc.

200

Describe how your sleep environment should be

Room should be cool, dark, and quiet (unless you use relaxing music or sounds)

300

These are some things you should avoid before bed

Eating, drinking caffeine, exercising, devices

400

If you can't fall asleep after 20-30 minutes, what should you do?

Get up and do something relaxing for 20 minutes such as reading a book, relaxing yoga

500

Naps should be no longer than ______ and should happen no later than ______

30 minutes; 5 hours before you go to sleep

Exercise is exciting

100

Name 3 activities you could do for exercise

Lifting weights, running, sports, dancing, yoga, playing tag, bike riding, swimming, the list goes on and on!!!

200

This organ is a muscle that pumps blood throughout your body

The Heart <3

300

This type of exercise works out your heart

Aerobic

400

Name three benefits of regular exercise

Improves sleep, greater self-esteem, improves bone and joint health, maintain healthy weight, reduces risk of developing diseases, improves coordination

500

This feel good chemical is released when you exercise

Endorphins

Exercise is excellent

100

This is how much time you should spend exercising every day

At least 30 minutes

200

Exercise can help relieve ______

stress

300

You can improve your flexibility by ______

Stretching or doing yoga

400

What are the three types of exercises you should focus on for optimal health?

Aerobic, strength, and flexibility

500

Name at least two muscles

Biceps, Triceps, Quadriceps, Hamstrings, Latissimus Dorsi, Oblique, Deltoids, etc.