REST Flashcards
How many hours of sleep do teens need?
8 1/2 to 9
What does lack of sleep affect?
Brain and Body
What makes it harder to fight off infections
Staying up late
Lack of proper sleep…
Slows brain function
How many serious motor vehicle injuries are related to being fatigued?
1 in 5
How much do drivers under thirty account for drowsy driving crashes?
2/3
Those who go to bed early have lower risks of….
Heart disease, diabetes, and overall lower death rates.
What pattern were our bodies made to follow?
Day and Night Pattern
5 steps to becoming a morning person….
Find your hidden morning person Watch the Noise Get organized Don't give up Make small adjustments
4 Steps to Time Management
Plan for your day
Learn to say, “No!”
Keep it short
Get it right the first time
2 types of memory
Declarative and non declarative
What is declarative memory?
Gives you the ability to encode and recall facts events and arbitrary associations.
Non Declarative
Includes procedural memory, which gives you the ability to learn motor skills like playing piano, shooting a basketball, or typing up a report.
What chemical does your body release when you get sleepy?
Melatonin
What does melatonin stimulate?
Immune function and is a potent antioxidant
2 other hormones that are regulated by sleep and affect your health are…
Ghrelin and Leptin
What does gherlin do?
Makes you feel hungry
What does Leptin do?
Makes you feel full
When does your body finish growing
Age of 20
One of the most consumed psychoactive drugs?
Caffeine
What is the body’s normal reaction to the stresses of life?
Cortisol
Study Breaks?
Short Breaks
Exercise Breaks
Power Naps
Making the Most of your Nap (6)
Cut yourself some slack Choose your nap time wisely Watch what you eat Find the perfect spot Get in the dark Set your alarm
What does the world naturally operate on?
A seven day rhythm
Create a Good Sleep Environment (6)
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 (10)
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 conflicts, 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
