Health and Sleep
What are 2 benefits to getting enough sleep?
Improved memory, focus, learning
Better immune system
Balanced appetite and metabolism
Faster muscle recovery
Increased energy
Better mood and emotional regulation
What is one treatment for a sleep disorder?
changing your sleep routine
CBT
medications
CPAP machines
light therapy
What is 1 of the 4 nutrients/compounds that can affect sleep?
Melatonin
Tryptophan
Carbohydrates
Magnesium
What is the ideal temperature for sleep?
Around 65 (62-68)
T/F The best time to exercise is late in the evening?
False, you should not exercise close to bed because your body is stimulated
What is one major negative outcome associated with little/no sleep?
Increased risk of diabetes and obesity
Decreased immunity (more likely to get infections and illnesses)
Cognitive decline
What is one of the 3 things that sets "sleep disorders" apart from "sleep difficulty"
-Regular trouble sleeping
-You still feel tired during the day after sleeping 7 hours the night before
-It is difficult to perform regular daytime activities
What is one food that contains tryptophan?
Fatty fish
Turkey
Chicken
Cheese
Soybeans/Tofu
True or False: it is okay to read in bed?
False: you should not really do any activities in bed
How long should a nap be?
What happens to your breathing and heart rate during sleep?
Bonus (extra 300) if you can explain what happens by sleep stage
Slows down (then speeds up)
Slows through stage 3 (slowest at 3) then quickens during REM
What are 2 of the 6 major categories of sleep disorders
Insomnias
Sleep-related breathing disorder
Central disorders of hypersomnolence
Circadian rhythm sleep-wake disorders
parasomnias
Sleep-related movement disorders
Bananas
Pumpkin Seeds
Oats
Spinach
Bonus (300): Why is the color good/bad?
Bad- red, orange/yellow, black
Bonus:
Blue- calmness/relaxation
Green- can evoke feelings of comfort and happiness
White- doesnt stimulate the brain
Red- associated with fear, anger, excitement, panic, injury and pain
Orange and Yellow- also warm and stimulating
Black- associated with negative emotions such as depression, sadness, anger, and fear
What is the most important part regarding the time of your sleep schedule?
Consistency
What hormones are affected by sleep?
Melatonin- promotes sleep
Growth hormone- supports bone and muscle development
Cortisol- part of the body's stress response system
Leptin and ghrelin- help control appetite
medical conditions (heart disease, asthma, pain, or nerve conditions)
mental health conditions (depression or anxiety)
genetic factors
a side effect of a medication
working the night shift
substance use
low levels of certain chemicals or minerals in the brain
unknown causes
What is a melatonin rich food?
Tart cherries
Nuts
Eggs
What 2 color light should you avoid before bed?
Blue and white
Spending time ____ every day is helpful with sleep
outside/in nature
What are the 4 stages of sleep?
Bonus (extra 500) if you can both name them (or closely name) AND tell what happens during them
Stage 1: Entering sleep- heartrate and breathing slows, muscles relax, brainwaves slow, 1-8 minutes
Stage 2: light sleep- muscles relax, body temperatures drop, heartrate and breathing slow more, brain produces quick bursts of energy, 10-25 minutes
Stage 3: Deep sleep- hardest to wake from, breathing and heart rate are at their lowest, 20-40 minutes (repair, restore and replenish stage)
Stage 4: REM- brain activity spikes, eyes move rapidly, vivid dreaming, arms and legs paralyzed, 10-60 minutes
___ out of 10 people experience a hangover effect the day after taking sleep medicine
8
What is a sleep promoting food (not due to melatonin, tryptophan, or magnesium?)
Bonus (extra 500): What are 2 foods to avoid before bed?
Kiwi
Rice
Chamomile Tea
Bonus: spicy foods, fatty foods, high sugar foods, acidic foods, caffeinated foods, alcohol
What is something that you have changed in your sleep environment since starting this group? How has it helped?
:)
Stress