Understanding the Importance and Process of Sleep, Study notes of Biological Sciences

Download Understanding the Importance and Process of Sleep and more Study notes Biological Sciences in PDF only on Docsity! True or False 1. It doesn’t matter when you sleep, so long as you do sleep True or False 1. It doesn’t matter when you sleep, so long as you do sleep FALSE The sleep process The best time to sleep is at the point where the circadian sleep cues intersect with the peak pressure to sleep 10:00pm – 7:00am So what time should you go to sleep? If you are between 11 - 18 years old, it is recommended that you get 8½ – 10 hours of sleep per night So what time should you go to sleep? If you have to get up at 7am, then you need to go to bed somewhere between 9:30pm and 10:30pm The 24-hour day Sleep is an active process. During sleep we are: • Growing taller and stronger • Making memories and establishing learning • Repairing our muscles and replenishing our energy • Processing and calming our emotions • Regulating our hormones so that we don’t increase our risk of gaining weight, getting heart disease, having high blood pressure, getting diabetes (the list goes on) Not all sleep is the same ACTIVITY SLEEP IN TEENAGE YEARS True or False 3. Watching TV, using your computer, tablet or phone before bed can help you get a good night’s sleep Tips to sleep better • Go to bed the same time every night • Turn off all electronic devices at least 30 minutes before bed • Make sure your bedroom is not too light or too hot (or cold) • Avoid caffeinated drinks (e.g. Coke, coffee, tea) for at least 4 hours before bed • Don’t nap for any longer than 20 minutes during the day • Be sure to get outdoors and get some exercise during the day How well do you sleep? ACTIVITY SLEEP DIARY Do you have trouble sleeping? If you have problems going to sleep, staying asleep or wake up tired every day, then talk to your parents and your doctor. You could have a sleep problem that can be easily fixed. If you are not sure and just want some more information, visit the Sleep Health Foundation or Australasian Sleep Association website to ask an expert.