SLEEP BASICS
What is the recommended number of hours of sleep for teenagers?
8–10 hours
What sleep stage dominates the first part of the night?
Deep sleep (slow-wave sleep)
What system activates during stress or danger?
Fight-or-flight system (amygdala)
What does anxiety often cause at night?
Difficulty falling asleep
What term describes people who process sensory input deeply?
Highly sensitive people (HSP)
What habit stabilizes sleep?
Consistent sleep schedule
Why does sleep happen in cycles?
Different stages serve different functions
What sleep stage dominates the early morning?
REM sleep
What brain area controls reasoning and decision-making?
Prefrontal cortex
What happens to emotional control after poor sleep?
It decreases
What is needing alone time to recharge called?
Introversion
What quickly calms the nervous system?
Deep breathing
True or false: Sleep needs are the same for everyone
What is the main function of early-night sleep?
Physical restoration
What increases when the amygdala is overactive?
Anxiety / stress response
What is the sleep–anxiety cycle called?
Sleep–anxiety loop
True or false: Introverts dislike people
False
What environment helps HSPs and introverts recover?
Quiet / low stimulation
What happens to emotional regulation when sleep is insufficient?
It decreases / becomes less effective
What is the main function of REM-rich sleep?
Psychological / emotional processing
Name one physical symptom of anxiety
Rapid heartbeat, tension, shallow breathing, etc.
Why do anxious thoughts feel stronger at night?
Less distraction + tired brain
Why might HSPs feel overwhelmed more easily?
More intense sensory/emotional processing
Name one strategy that improves sleep AND anxiety
Screen reduction, routine, exercise, journaling, etc.