True/ False
The environment you set up to sleep in has a huge role in the quality of sleep you get
True
Name two negative, long term health consequences of lack of sleep that were mentioned in the video.
Lack of sleep can lead to increased chances of: Obesity, diabetes, heart problems, depression, substance abuse, memory retention and attentiveness, reaction time, increased risk of suicide, dangerous impulsivity.
What percentage of teens fall asleep in class during an average week?
25%
Does sleep tend to get better or worse as a person gets older?
Worse
Culturally, most people value sleep at the same level of importance as good nutrition and exercise.
False
Name 2 things mentioned in the video that a person should AVOID to help them fall asleep
Avoid all bright lights including computers, TV, and phones, at least an hour before going to sleep.
Avoid eating 2-3 hours before bed.
Avoid sugar and caffeine 3-5 hours before bed.
Sleep science has recommended a start time for American Schools. Do most schools start before or after the start time?
Before
Light
Lack of sleep is tied to being more emotionally vulnerable, cranky, and being irritating to others.
True
Name 2 things mentioned in the video that a person should DO or TRY to help them fall asleep
Exercise regularly
Do something that relaxes you
Journal to clear your mind.
Block any light that is coming into your room.(If you can’t block it, reduce it as best you can.)
Set up a comfortable sleeping environment.
Establish consistency sleep and wake schedules
Go to bed earlier.
What causes 1,550 deaths, 71,000 injuries, and over 12.5 billion dollars of damage every year in America? (you must be specific in your answer!)
Traffic/ Vehicle/ Car crashes or accidents due to driver fatigue or drowsiness
Describe where in the brain the "sleep cycle" control center is located.
Deep in the brain / base of the brain / cerebellum / right near the amygdala!
Americans get less sleep than average. Most of the human population is NOT sleep deprived and are sleeping more.
False
Name 2 things mentioned in the video that a person SHOULD do to help them WAKE UP in the morning.
Have a regular wake time.
Set a reward.
Start the day with something fun (like video games?)
Set your alarm earlier
What is the recommended start time for school according to sleep experts?
8:30 or later
The scientific name for sleep/wake cycles is….
Circadian Rhythm
On average, it takes people 30 minutes to fall asleep once they get into bed.
False.
Between 5-20 minutes (The video referenced 8).
Name 2 ways mentioned in the video to create a comfortable “sleep environment”
Reserve your bed for sleep only.
No reading or watching TV or screen time
Make your bedroom a comfortable sleeping environment. Clean, fresh scent, clean sheets and blankets, good pillows, cool temperature.
Establish consistency in sleep and wake schedules
How can you tell if you (or another person) is sleep deprived?
If you feel tired during the day. You should feel alert and awake for the majority of the day, especially in the morning.
What is the name for the specific part of the brain that controls your sleep/ wake cycles?
Suprachiasmatic Nucleus
Suprachiasmatic Nucleus is located deep in the brain and is your sleep / wake "pace maker"