Sleep Flashcards
1
Q
How is sleep expensive and risky
A
- > sleep makes us vulterable to predators
- > huge time cost (1/3 of our lives is sleeping)
- > opporitunity cost (cannot do other things while sleeping)
- > modern day society values productivity over sleep (2/3 of adults fail to get enough sleep)
2
Q
benefits of sleep
A
- > body is resting, repairing and growing furing sleep
- > prepares us to learn and pay attention
- > reduces chances of mistakes and accidents
3
Q
How much sleep do we need?
A
4
Q
do athletes need more sleep
A
yes
5
Q
compare sleep of athletes vs non-athletes
A
athletes tend to sleep less (6.5-6.7 h/night) and the quality of their sleep is lower
- > their unique schedules (i.e. tournaments, training, travel) play a role in this
6
Q
when do performance impairments from lack of sleep occur
A
after 17-19h awake
- > this is equal to having a BAC of 0.05
- > inadequate sleep impairs speed, endurance, executive function, and learning
7
Q
costs of inadequate sleep
A
8
Q
Describe an ideal sleep environment
A
- > reduce exposure to light at night
- > cool temperature
- > comfortable bed
- > create a relaxing, calm, quiet space
- > ditch the devices
9
Q
Good sleep habits
A
- > set a regular bedtime
- > limit/avoid certain substances/behaviours (i.e. caffeine, alcohol, naps) close to bedtime
- > prepare for next day
- > relax your body and mind
10
Q
things to do if you cannot sleep
A
11
Q
things to do help your sleep schedule/patterns after working the night shift
A
- > avoid rapid rotation between nights and days
- > develop a routine
- > wear sunglasses on the way home
- > use room darkening techniques
- > avoid caffeine or nicotine
- > avoid using alcohol to help you sleep
12
Q
coaching skills
A
- Listening
- Questioning
- Clarifying
- Summarizing
- Reflecting
13
Q
What is a coaching
A
a form of development in which an experienced person (coach) supports a learner or client in achieving a specific personal or professional goal by providing training and guidance
