Set 3: Why We Sleep, Sleep Deprivation & Better Sleep

What are the five main functions of sleep?

Protection, recuperation, restoring/rebuilding memory, creative thinking, and growth.

How does sleep provide protection?

It may have helped humans stay safe during potentially dangerous periods throughout evolution.

How does sleep help with recuperation?

It restores the immune system and helps repair damaged neurons.

How does sleep help memory?

It consolidates memories by replaying recent learning and strengthening neural connections.

How does sleep affect creative thinking?

It promotes creative problem-solving for the following day.

How does sleep contribute to growth?

During slow-wave sleep, the pituitary gland secretes human growth hormone, necessary for muscle development.

How does sleep conserve energy?

It helps us conserve energy for when we need it most.

What are the effects of sleep deprivation?

Fatigue, poor concentration, memory problems, weight gain, getting sick, irritability, and depression.

How does sleep deprivation affect the brain?

It impairs concentration, memory consolidation, critical thinking, and problem-solving.

How does sleep deprivation affect the immune system?

It can suppress the immune system and increase vulnerability to illness.

How does sleep deprivation affect the body?

It can contribute to weight gain, joint inflammation, and fatigue.

How does sleep deprivation affect mood?

It can cause irritability, stress, and depression.

How dangerous is driving while sleep deprived?

It can be as dangerous as driving drunk.

According to the presentation, how many true answers on the sleep-deprivation checklist suggest you need more sleep?

Three or more.

What are signs of sleep deprivation?

Needing an alarm, struggling to get out of bed, repeatedly hitting snooze, feeling tired or irritable, difficulty concentrating or remembering, needing naps, and sleeping extra on weekends.

Other signs of sleep deprivation

Feeling slow with problem-solving, falling asleep while watching TV, having dark circles, feeling drowsy while driving, and falling asleep quickly.

How long before bedtime should you avoid caffeine and food?

Two hours.

How should you adjust lighting when preparing for sleep?

Keep lights dimmed or turned off.

Why should you avoid screens in bed?

Screens can delay sleep and negatively affect sleep quality.

What is one way to maintain a consistent sleep schedule?

Go to bed and wake up at the same time every day, regardless of the time of year.

How does exercise affect sleep?

Afternoon exercise helps you wind down; morning exercise gets your blood pumping and wakes you up.

Why should you avoid checking the clock at night?

It can cause you to calculate how little sleep you may get and increase stress.

What should you do if your mood changes are affecting your sleep?

Seek counseling.

What two evidence-based suggestions did the teen sleep worksheet identify?

Limiting caffeine and improving time management.