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Flashcards in Rest Deck (42):
1

What does much more than keep you awake during boring lectures

Rest

2

________ includes a good nights sleep as well as taking time to relax and rejuvenate __________ _________ and _________

Rest, daily, weekly, annually

3

"God desires for you have _______ not just at night, but also _______________________ on a weekly basis

Rest, through communing with him

4

Most everyone knows about the benefits of eating a healthy diet and getting regular exercise, but what important benefits do they overlook?

The benefits of sleep

5

Teenagers function best with how many hours of sleep

8 1/2 to more than 9

6

Since a lack of sleep affects your BLANK and BLANK in many negative ways, this can lead to some serious problems

Brain, body

7

That means staying up a few hours BLANK makes it a lot harder for your body to fight infections

Past your bedtime

8

Lack of proper sleep also slow your-

Brain function

9

Not getting enough sleep also --------- and your ability to learn

Decreases memory

10

Not enough sleep can result in ____________ and _____________

Excessive daytime sleepiness, reduced neuro cognitive function

11

The American Academy of Sleep Medicine also reports that ______ in every ________ serious motor vehicle injuries is related to the driver being _______

1, 5, fatigued

12

Researchers found that drivers younger than thirty accounted for almost ______ of drowsy-driving crashes, is spite of the fact that they represent only about one-fourth of the licensed drivers

2/3

13

Those who go to bed early and get up early have lower rates of _________, ___________ and overall __________ than those who stay up late and get up late

Heart disease, diabetes, lower death rate

14

What may play a role in keeping some people bright eyed and bushy tailed in the morning, but this only applies to a small amount of people?

Genetics

15

Many years of research and hundreds of well-conducted studies show that our bodies were created to follow the __________________ to work when it is light and go to sleep when it gets dark

Day and night pattern

16

Becoming a _________________ is not only doable; it comes with tremendous rewards for your health and wellness

Morning person

17

Become a morning person

1. Find your hidden morning person
2. Watch the noise
3. Get organized
4. Don't give up
5. Make small adjustments

18

Your _______ will be negatively affected the day after you have stayed up

Memory

19

If you're thinking of pulling an all-nighter, remember, this will ________ new information that you are studying from being consolidated in your mind

Prevent

20

Time management

1. Plan for your day
2. Learn to say "no!"
3. Keep it short
4. Get it right the first time

21

You have two types of memory at your disposal ________ and _______

Declarative, non-declerative

22

______ memory includes procedural memory, which gives you the ability to learn motor skills like playing the piano, shooting a basketball, or typing up a report

Non- declarative

23

________ gives you the ability to encode and recall facts, events, and arbitrary associations

Declarative

24

The only way to get ___________ is by going to bed at the same time every night and getting up at the same time each day

Opinnul sleep quality

25

Even before you start to get sleepy, your body begins to release a chemical called-

Melatonin

26

Melatonin does more than just get you in the mood to put on your jammies. It stimulates ___________ and is a potent ___________

Immune function, antioxidant

27

Two other hormones that are regulated by sleep and affect your health are ________ and __________

Ghrelin, leptin

28

Ghrelin is the hormone that makes you ________ while leptin makes you _________

Feel hungry, feel full

29

Your baby may still be growing wind developing up until you reach the age of-

20

30

What is one of the most widely consumed psychoactive substances and it has profound effects on sleep and wake function?

Caffeine

31

What is the body's normal reaction to the stresses of life, but too much can have negative effects on your health?

Cortisol

32

Research shows that students who experience good, quality sleep also have then benefit of _____________ with life

Higher satisfaction

33

One really simple way to relax is to get some _________ outdoors

Fresh air

34

Study breaks

1. Short breaks
2. Exercise breaks
3. Power naps

35

Making the most of your nap

1. Cut yourself some slack
2. Choose your nap time wisely
3. Watch what you eat
4. Find the perfect spot
5. Get in the dark
6. Set your alarm

36

The world naturally operates in a _______ rhythm

Seven-day

37

One thing is for sure; taking off one whole day in seven brings renewal to your _______ and ______ life

Physical, spiritual

38

When you take time to have fun through participating in activities you enjoy it's like you're hitting the _________ on your life

Reset button

39

It's not question that your body was made to work both physically and mentally, but you were also made to-

Rest

40

Getting enough sleep, enjoying weekly down time, remember the Sabbath, and talking relaxing vacations are crucial components of ______________

Overall good health

41

Create a good sleep environment

1. Keep it dark
2. Keep it quiet
3. Use your bed only for sleep
4. Circulate fresh air
5. Get a comfortable bed and pillow
6. If you snore, get a sleep study

42

Power tips for rest

1. Sunlight helps your body maintain a healthy circadian rhythm
2. Fresh air is vital to circulation, and good circulation is vital to a good nights rest
3. Stay active
4. Eat early and eat light
5. Regular sleep patterns are key to getting great sleep
6. Keep conflict, stress, anxiety, and worry outside your bedroom
7. Relax before bedtime
8. Avoid caffeine, tobacco, and other stimulants
9. Get your sleep primarily at night
10. Take a hot shower or bath one to two hours before your bedtime