Rest Flashcards
What does much more than keep you awake during boring lectures
Rest
________ includes a good nights sleep as well as taking time to relax and rejuvenate __________ _________ and _________
Rest, daily, weekly, annually
“God desires for you have _______ not just at night, but also _______________________ on a weekly basis
Rest, through communing with him
Most everyone knows about the benefits of eating a healthy diet and getting regular exercise, but what important benefits do they overlook?
The benefits of sleep
Teenagers function best with how many hours of sleep
8 1/2 to more than 9
Since a lack of sleep affects your BLANK and BLANK in many negative ways, this can lead to some serious problems
Brain, body
That means staying up a few hours BLANK makes it a lot harder for your body to fight infections
Past your bedtime
Lack of proper sleep also slow your-
Brain function
Not getting enough sleep also ——— and your ability to learn
Decreases memory
Not enough sleep can result in ____________ and _____________
Excessive daytime sleepiness, reduced neuro cognitive function
The American Academy of Sleep Medicine also reports that ______ in every ________ serious motor vehicle injuries is related to the driver being _______
1, 5, fatigued
Researchers found that drivers younger than thirty accounted for almost ______ of drowsy-driving crashes, is spite of the fact that they represent only about one-fourth of the licensed drivers
2/3
Those who go to bed early and get up early have lower rates of _________, ___________ and overall __________ than those who stay up late and get up late
Heart disease, diabetes, lower death rate
What may play a role in keeping some people bright eyed and bushy tailed in the morning, but this only applies to a small amount of people?
Genetics
Many years of research and hundreds of well-conducted studies show that our bodies were created to follow the __________________ to work when it is light and go to sleep when it gets dark
Day and night pattern
Becoming a _________________ is not only doable; it comes with tremendous rewards for your health and wellness
Morning person
Become a morning person
- Find your hidden morning person
- Watch the noise
- Get organized
- Don’t give up
- Make small adjustments
Your _______ will be negatively affected the day after you have stayed up
Memory
If you’re thinking of pulling an all-nighter, remember, this will ________ new information that you are studying from being consolidated in your mind
Prevent
Time management
- Plan for your day
- Learn to say “no!”
- Keep it short
- Get it right the first time
You have two types of memory at your disposal ________ and _______
Declarative, non-declerative
______ memory includes procedural memory, which gives you the ability to learn motor skills like playing the piano, shooting a basketball, or typing up a report
Non- declarative
________ gives you the ability to encode and recall facts, events, and arbitrary associations
Declarative
The only way to get ___________ is by going to bed at the same time every night and getting up at the same time each day
Opinnul sleep quality
Even before you start to get sleepy, your body begins to release a chemical called-
Melatonin
Melatonin does more than just get you in the mood to put on your jammies. It stimulates ___________ and is a potent ___________
Immune function, antioxidant
Two other hormones that are regulated by sleep and affect your health are ________ and __________
Ghrelin, leptin
Ghrelin is the hormone that makes you ________ while leptin makes you _________
Feel hungry, feel full
Your baby may still be growing wind developing up until you reach the age of-
20
What is one of the most widely consumed psychoactive substances and it has profound effects on sleep and wake function?
Caffeine
What is the body’s normal reaction to the stresses of life, but too much can have negative effects on your health?
Cortisol
Research shows that students who experience good, quality sleep also have then benefit of _____________ with life
Higher satisfaction
One really simple way to relax is to get some _________ outdoors
Fresh air
Study breaks
- Short breaks
- Exercise breaks
- Power naps
Making the most of your nap
- Cut yourself some slack
- Choose your nap time wisely
- Watch what you eat
- Find the perfect spot
- Get in the dark
- Set your alarm
The world naturally operates in a _______ rhythm
Seven-day
One thing is for sure; taking off one whole day in seven brings renewal to your _______ and ______ life
Physical, spiritual
When you take time to have fun through participating in activities you enjoy it’s like you’re hitting the _________ on your life
Reset button
It’s not question that your body was made to work both physically and mentally, but you were also made to-
Rest
Getting enough sleep, enjoying weekly down time, remember the Sabbath, and talking relaxing vacations are crucial components of ______________
Overall good health
Create a good sleep environment
- Keep it dark
- Keep it quiet
- Use your bed only for sleep
- Circulate fresh air
- Get a comfortable bed and pillow
- If you snore, get a sleep study
Power tips for rest
- Sunlight helps your body maintain a healthy circadian rhythm
- Fresh air is vital to circulation, and good circulation is vital to a good nights rest
- Stay active
- Eat early and eat light
- Regular sleep patterns are key to getting great sleep
- Keep conflict, stress, anxiety, and worry outside your bedroom
- Relax before bedtime
- Avoid caffeine, tobacco, and other stimulants
- Get your sleep primarily at night
- Take a hot shower or bath one to two hours before your bedtime
