Tips for Good Sleep
What is exercise?
The brain's waste removal mechanism.
What is the glymphatic system?
What is stage N1?
Blue light coming from TV, phones, and e-readers causes less _____ to be produced in the brain, making it harder to fall asleep.
What is melatonin?
Doing the same things every night to prepare your body and mind for sleep.
What is a bedtime routine/ritual?
The byproducts of the brain's electrical and chemical activities that take place all day long.
What are neurotoxins?
The first stage of true sleep, lasting 10 to 25 minutes.
What is stage N2?
Drinking _____ before sleeping interrupts REM sleep. This is caused by the production of chemicals (aldehydes and ketones) that block the brain's ability to generate REM sleep.
What is alcohol?
This temperature range is ideal for comfortable sleep.
What is 60-67 degrees?
Percentage of the population that has the gene that allows them to do well on 6 hours of sleep a night.
What is 0.03%?
This is the deepest stage of sleep.
_____ makes us feel more alert by blocking the sleep-inducing neurochemical adenosine and increasing the production of adrenaline. (Found in coffee, soda, chocolate, etc.)
What is caffeine?
Managing _____ can stop your mind racing at night about all the things you have to do the next day.
What is stress?
Electrical impulses that help shift memories from hippocampus to neocortex.
What are sleep spindles?
The stage of sleep during which dreaming occurs.
What is REM sleep?
A _____ high in saturated fat can have a negative impact on the quality and length of your night's sleep.
What is diet?
Should be 20 or 90 minutes long. Anything more or less will result in grogginess that continues after you wake.
What is a nap?
Song by Marconi Union, lasts 8 minutes.
What is Weightless?
Keeping a sleep diary to record when you go to bed and when you wake up could help you schedule time for the necessary ______ hours of sleep.
What is 7.5?