Physical Health: Sleep

Question 1

What is rest?

Answer 1

Period of time where you consciously try & get the mind and/or body to be inactive

Question 2

What is sleep?

Answer 2

Time of rest during which consciousness of the world are suspended. It’s an essential component of health

Question 3

How does quality of sleep affect you?

Answer 3

Quality sleep promotes and maintains good social mental and physical health
Sleep deprivation can lead to person developing social mental or physical health problems - they can find it difficult to get quality sleep

Question 4

How do you get quality sleep?

Answer 4

Get environment right - comfortable bed & temperature, keep distractions & screens away

Establish beneficial night-time routine - exercise regularly, avoid smoking, taking naps, & caffeine

Sleep recommended number of hours for your age - 3-5 is 10-13, 6-13 is 9-11, 14-17 is 8-10, 18-64 is 7-9, over 65 is 7-8

Sleep at right time - body has ‘biological clock’ according to pattern of daylight, helps get you naturally sleepy at night

Question 5

What are the benefits of quality sleep?

Answer 5

Growth - human growth hormone released during sleep

Repair - allows repairing of: muscles, neurons in nervous system & other tissues; & replenishing immune cells, thus boosting immune system
Repairing maximal during sleep as energy consumption lowered & directed towards healing process - lowers risk of developing serious health problems

Improves concentration, learning & memory - sleep enables brain to encode new info & store properly
Parts of brain that control emotions, decision-making & social interactions slow during sleep, allowing optimal performance when awake - leads to you thinking clearer in work/school

Boosts mental well-being - sleep allows brain to recharge
Sleeping recommended hours per day associated with improved: attention, behaviour, learning, memory, emotional regulation, quality of life, mental/physical health, mood & reduced stress

Improves physical performance - sleep allows body to recover & adapt stresses of training - adaption what makes you fitter than before
Enough sleep helps make good decisions & perform well in sport

Question 6

What are the consequences of sleep deprivation?

Answer 6

Stress
Being in pain
Suffering from heat conditions such as heartburn or asthma
Result of taking certain medicines
Result of taking drugs
Result of sleep disorders such as insomnia

Question 7

What can sleep deprivation cause?

Answer 7

Decreased attentativeness & concentration 
Decreased short-term memory
Poor coordination
Delayed reaction times
Poor decision making
Moodiness irritability and anxiety