Log inSign up for FREE
Library

Chapter 4: Lesson 4.3 Developing Strategies for Getting Enough Sleep pg. 115

Last updated 4 months ago
9 questions
Required
12

Learning Outcomes

After studying this lesson, you will be able to

Draggable itemCorresponding Item
demonstrate
a sleep schedule based on your needs.
explain
the best way to take naps.
describe
how physical activity can help you sleep better.
explain
which substances interfere with sleep.
demonstrate
how relaxing before bedtime can help you sleep.
create
how to create a comfortable sleep environment.
understand
how to control exposure to light before bedtime.
Required
11
Getting enough sleep is an _______ part of staying _______ . You need plenty of sleep to help protect your _______ , _______ , and _______ and _______ health and well-being. While you are sleeping, your brain is gearing up for the next day. Your body is getting the rest it needs to function well and be productive throughout the day.

Sanjay, the boy from the previous lessons, rarely gets enough sleep. It _______ his health and well-being, hurting his abilities in _______ and _______ and making him more vulnerable to getting sick. What strategies can Sanjay use to improve his sleep habits?

Keep in mind that different sleep strategies work best for different people. The strategies that work best for Sanjay may be different from the strategies that work best for his parents, siblings, or friends. They may also be different from the strategies that work best for you. In this lesson, you will learn some sleep strategies that may help you get the sleep you need.
Required
11

Set and Follow a Schedule

Setting and following a _______ is one of the best ways to make sure you get _______ . When you follow a _______ , you go to bed at about the same time each night and get up at about the same time each _______ . Maintaining this schedule creates a sleep-wake pattern for your body to follow (Figure 4.13).

Use the _______ every day of the week—not just Monday through Friday. Many people get too little sleep during the week and then try to “catch up” on the weekend. _______ in for two or three extra hours on Saturday and Sunday disrupts your body clock. This makes it more difficult to get up early again on Monday morning.

There may be times when you want to change your _______ . For example, you may be able to sleep later than usual during your summer vacation. You can help your body adjust to a new sleep schedule by changing the time you go to bed and the time you wake up by a few minutes each day. Going to bed and waking up just _______ minutes later each day helps you reset your biological clock to the new time and get better sleep.
Required
11

Take Naps

Taking short _______ is a better way of catching up on sleep than sleeping in late on the weekends. Taking naps during the day can help you get some extra sleep without disrupting your regular sleep schedule.

Naps have other _______ as well. People who take even a short nap—for _______ minutes—feel more alert, find it easier to learn new skills, and are better able to use their memory. They are also more _______ . If you choose to take naps during the day, remember the strategies in Figure 4.14.
Required
11

Be Physically Active

Have you noticed you feel more tired on nights after _______ or time outside with friends? This is because your body uses up energy during physical activity and has to rest to get that energy back. Engaging in _______ has many benefits, such as helping you get enough sleep.

Generally, young people should try to get at least _______ of physical activity each day. Being physically active for even _______ minutes a day, however, can help you fall and stay asleep. To sleep better, find ways to add at least this much physical activity to your routine. Remember, you do not need to do the _______ minutes of physical activity all at once. Sometimes it can be easier to find smaller periods of time for physical activity. Even being active for five to _______ several times during the day will help you sleep at night.

Try to be physically active at least _______ hours before you plan to go to sleep. Physical activity in the evening can make it difficult to fall asleep. It is best to get _______ in the morning or afternoon if you can.
Required
11
Understand Substances That Affect Sleep
_______ that make it harder to sleep can help you fall asleep more quickly and sleep more deeply. One example of a substance that interferes with sleep is caffeine. Caffeine is a substance that increases _______ , _______ , and _______ . This temporary increase makes it difficult to sleep. _______ drinks, foods, and medications that contain caffeine can help you sleep better. Some products that contain _______ coffee, chocolate, energy drinks, soft drinks, nonherbal teas, and diet pills.

Consuming certain substances can also calm the body and help you sleep better. For example, _______ is an amino acid that can help _______ , which aid in sleep. Bedtime snacks that contain tryptophan include a turkey sandwich, glass of milk, or banana. Figure 4.15 lists other foods and drinks that may help people sleep. Avoid eating _______ or snacks shortly before bedtime.

Sleep _______ and sleep _______ , such as melatonin, can also help a person sleep. A person should talk with a doctor before taking these medications and supplements, however. Sleep medications and supplements can have side effects such as dizziness, nausea, and headaches. They can also lead to dependence and _______ sleep issues.
Required
11

Relax Before Bedtime

At the end of the day, people may focus on _______ experiences or worry about upcoming events. For example, you may feel worried about a test in one of your classes. You may feel stressed about a _______ that is due, or feel angry about an argument you had with a friend. Thinking about these things at the end of a busy day is natural, but worries can cause you not to get enough sleep.

Fortunately, there are ways to clear your mind of stressful thoughts. One of the _______ and most effective ways is to create a bedtime routine. A peaceful bedtime routine sends a powerful signal to your brain that it is time to _______ and let go of the day’s stresses. Practicing _______ techniques before bed is also a great way to wind down, calm the mind, and prepare for sleep (Figure 4.16).

If you cannot _______ , or if you wake up in the middle of the night and are unable to get back to sleep, get out of bed and do something relaxing. Feeling anxious about not sleeping makes it even harder to get to sleep. Read a book or listen to _______ until you feel tired. Avoid watching television or checking your _______ . These activities will keep your mind active.
Required
11

Create a Comfortable Sleep Environment

It is easier to sleep in an environment you find _______ . Even if you share a bedroom with a sibling, you can take certain actions to improve the _______ . The following techniques can help you create a comfortable environment for sleeping:
  • Reduce the _______ . Most people sleep best in a slightly cool room with a temperature around 65°F.
  • Keep the _______ . If light comes through a window, install a room-darkening shade. If you share a bedroom with a sibling, consider wearing an eye mask to create a feeling of darkness or decide on a lights-out time (Figure 4.17).
  • _______ . If you cannot eliminate noise, consider wearing earplugs or sleeping with a fan or a white noise machine to mask sounds.
  • Make your bed as _______ as possible. Try to have enough room in your bed to stretch and turn comfortably. If your mattress is uncomfortable, you might need a new one. Speak with your parent or guardian about it. Adding a _______ cover may solve the issue. A new pillow can also help.
Required
11

Control Exposure to Light

As you have learned, _______ is a naturally occurring hormone that helps regulate the sleep-wake cycle. Light affects the body’s production of _______ . When it is dark, your body produces more melatonin, which makes you feel sleepy. When it is light, your body produces less melatonin, which leads you to feel more awake and alert. Exposure to sunlight in the morning and throughout the day regulates your body’s biological clock and helps you feel more active.

Many aspects of modern life can disrupt your body’s natural production of melatonin and your _______ . For example, spending time in a school or home with little natural light can make you feel sleepier during the day. If you spend the evening exposed to blue light from a television or computer screen, your body may produce less _______ , which makes it harder to feel sleepy.
Try natural methods of regulating your _______ . The following are strategies you can use:
  • _______ outside during the day whenever possible. Eat lunch outside or go for a walk in the late afternoon.
  • Keep _______ open during the day to increase the amount of natural light in your room. Move your desk or chair near a window.
  • _______ the time you spend in front of a television or computer screen at the end of the day.
  • Avoid reading from an electronic device that exposes you to _______ before you go to bed. Reading a physical book with a bedside lamp exposes your body to less light, which makes falling asleep easier.
  • Use a _______ in the bathroom to avoid turning on a bright light in the middle of the night.
  • When you wake up, open the blinds or curtains and turn on _______ to jump-start your body’s clock and help you feel more awake and alert.