Chapter 7 Flashcards
How can sleep deprivation affect me? (6)
1) Decreases your concentration, alertness, memory and academic performance
2) Causes mood swings
3) Stresses your body
Cutting out precious hours of sleep reduces
your body’s ability to heal itself, putting you at a much greater risk of chronic illness
4) Weakens your immune system
5) Causes weight gain
Sleeping less than 5.5 hours per night is linked to increased snacking and weight gain
6) Slows your reflexes
An estimated 20-25% of car accidents are attributed to driver fatigue.
What may be causing my sleep issues ? (3)
- Disruptions to your sleep-wake cycle: your circadian rhythm
- Stimulating your central nervous system
- Long hours online
The circardian cycle regulates _____ and ______ times, which in turn is regulated by the ________
This circadian cycle regulates waking and sleeping times, which in turn is regulated by the degree of natural light we see outdoors.
How to regulate the circadian cycle? (4) And what’s the ideal sleep schedule?
Go to bed and get up at the same time every day.
Get 7-9 hours of sleep every night. The hours of sleep before midnight are very healing and restorative
Get outside and expose yourself to natural light and lower the lights in your home
when the sun goes down
Practice a good sleep routine. Take a warm shower, meditate, do some yoga or
stretching, listen to relaxing music or read a leisure book before bed. This will signal your body and mind that it’s time to relax allowing you to ease into sleep effortlessly
An ideal sleep schedule is 10:30-6:30 give or take an hour
What can stimulate your central nervous system? (3)
Caffeine, energy drinks, teas and chocolate all stimulate your central nervous system.
“Once in the body, caffeine will persist for several hours: it takes about 6 hours for one
half of the caffeine to be eliminated”
Sugar and nicotine
Drinking alcohol may initially promote sleep, but it disrupts the second half of your sleep cycle waking you up frequently during the night leaving you feeling exhausted
How to not stimulate the nervous system? The solutions (4)
Avoid caffeine after 3 pm to ensure most of it has left your system by bedtime.
Avoid smoking or snacking on sugary snacks close to bedtime to lower stimulation.
Avoid or limit alcohol in the evenings. Always drink water between each glass.
Only have light healthy snacks in the evening. Digesting a heavy meal will keep you from falling asleep
How does long hours online cause sleep issues? (3)
Electronic devices emit an artificial blue light that disrupts your circadian rhythm and lowers the secretion of melatonin
Stimulating your mind by seeing something exciting on
YouTube or reading a negative post on social media can make it hard for you to relax your mind and settle into deep sleep
Also, being sedentary all day in front of a screen means you have excess energy at the end of the day making harder for your body to relax into sleep.
Solutions to long hours online (5)
Do at least 30 minutes of physical activity during the day, preferably outside
(Do not exercise vigorously within 2 hours before bed)
Avoid screens before bed time and limit screens to 2 hours a day. Take 15-20
mins health breaks every hour while on media to rest your mind and move your body
Apply a blue light filter to your screens especially at night and choose the “natural” setting on your TV.
Spend time in nature and engage in creative activities. Just 30 minutes of walking
outdoors everyday calms the nervous system, fights depression and lowers anxiety.
Create a sleep sanctuary. Keep all screens out of the bedroom, keep the room dark and cool, and clear all clutter and distractions. Your bedroom should be a place for sleep and relaxing activities only. Your body will relax and slip into a peaceful sleep easier if
you do not work or watch TV in your bedroom.
What benefits can I look forward to with good sleep habits? (8)
You are more alert and have better focus and concentration in class helping your R score
You retain more of what you learn and study because memory is improved
You get relief from your worries and stresses improving mental wellness
You are more patient and less reactive to daily stressors because you’re rested
You feel positive, energetic and optimistic of what the future may hold
You don’t get sick as often because you’re giving your body time to heal and reenergize
Your accuracy, reaction time and speed are improved for better athletic performance
You can more easily maintain an ideal body weight and look your best (not tired)
Is it a good idea to take naps?
Naps can be beneficial if you have no difficulty falling asleep or staying asleep at night
Otherwise, the time you spend napping during the day could take away from your sleep at night.
You can take a 10-20 minute nap. This is enough time to feel rested, yet short enough not to interfere with nighttime sleep
Do not take long afternoon naps because it will further disrupt your sleep
cycle. Instead go to bed early
