Sleep

• What is the definition of rest?

  A period of inactivity for mind/body
• How is sleep defined in the material?

  Time of rest with suspended consciousness
• Why is quality sleep essential?

  It promotes good social, mental, and physical health
• What can sleep deprivation lead to?

  Social, mental, or physical health problems
• How can health problems affect sleep quality?

  They can make it difficult to achieve quality sleep
• What are the recommendations for getting quality sleep?

  • Create a conducive sleep environment
  • Establish a beneficial night-time routine
  • Sleep the recommended hours for your age
  • Sleep at the right time
• What should you ensure about your bed for quality sleep?

  It should be comfortable
• Why should the bedroom be dark?

  To encourage quality sleep
• What temperature should the bedroom be for quality sleep?

  Comfortably cool
• What should you avoid in the bedroom to promote sleep?

  Distractions like electronics
• How does regular exercise affect sleep?

  It relieves stress and promotes sleep
• What dietary habits should be avoided before bedtime?

  Avoid large meals and caffeine
• What should you do if you can't fall asleep after 20 minutes?

  Get out of bed and relax elsewhere
• How many hours of sleep are recommended for 3-5 year-olds?

  10-13 hours/day
• What is the sleep recommendation for 14-17 year-olds?

  8-10 hours/day
• What can disrupt your biological clock?

  Working at night or traveling
• What are the benefits of getting quality sleep?

  • Promotes growth via human growth hormone
  • Aids in muscle and tissue repair
  • Improves concentration, learning, and memory
  • Boosts mental well-being and mood
  • Enhances physical performance
• How does sleep help with growth?

  It releases human growth hormone
• What does sleep repair in the body?

  Muscles, neurons, and immune cells
• How does sleep affect decision-making?

  It allows optimal performance when awake
• What chronic illnesses are linked to poor sleep?

  High blood pressure, diabetes, and depression
• What are the consequences of sleep deprivation?

  Decreased attentiveness and concentration
• What can sleep deprivation lead to in teenagers?

  Increased risk of self-harm and suicidal thoughts
• What factors can cause sleep deprivation?

  • Stress and pain
  • Health conditions (e.g., asthma)
  • Caffeine and alcohol consumption
  • Sleep disorders (e.g., insomnia)
• What happens if sleep deprivation prevents experiencing all sleep stages?

  It leads to severe fatigue
• What does the Royal Society for Public Health report about poor sleep?

  It increases risk of chronic illnesses
• What is the relationship between sleep and cognitive decline in older people?

  Poor sleep may accelerate cognitive decline
• What should you do to analyze your sleep pattern?

  Identify positives and negatives of your sleep
• What is the purpose of setting SMART objectives for sleep improvement?

  To create actionable and measurable goals