“a condition of the body and mind where nervous system including muscle responses are relatively inactive, meanwhile eyelids are shut and the body is not moving”

8-10 hours, 9-9.5 is highly recommended by Harvard medicine

Decrease caffeine intake before bed

the bodily controls of when we wakeup and fall asleep

rapid eye movement sleep: your eyes move quickly behind your eyelids, your heart and breathing rate fluctuate, and your brain wave activity increases. Most dreaming occurs during REM sleep and so your limbs become temporarily paralyzed to prevent you from acting out your dreams.

- good for the brain, helps it work properly
- repairs and heals blood vessels and heart vessels
- Sleep helps maintain balanced levels of ghrelin and leptin (the hormones responsible for the feeling of hunger [ghrelin] and fullness [leptin])
-Deep sleep releases the normal growth hormone in children and teens
-Sleep in important for the strength of the immune system

Establish a pre-bed routine- this causes your body to become used to a routine to allow it to follow a pattern at bedtime ex. Meditation, calming music,etc.

Melatonin

Non rapid eye movement during sleep-- the body is relaxing itself

-It is necessary in the maintenance of a good mental health
-Sleep is important in learning, it improves problem solving abilities and learning skills
-It helps in one in the controlling of emotions and behaviour
-Sleep helps in the normal day to day functions
-A good night's sleep can alleviate the symptoms of mental health disorders

Balancing timing and quantity of food/ water intake-- improper timing can cause hormonal imbalance and therefore interruptions in sleep

keeps us awake, as if it is day time (when light is on at night)

3 stages of non-REM sleep and 1 of REM sleep

- decreases brain function and alters brain activity
- increases the risk of heart diseases and stroke
-increases risk of kidney disease, high blood pressure, diabetes, and obesity
- in leptin levels decreasing and ghrelin levels increasing, making you feel more hungry
-A lack of sleep equals a weaker immune system

Avoid bright lights and blue light because they disrupt your sleep cycle by suppressing the release of melatonin in the brain-- blue lights are in phones and all technology devices

blue light

stage 3 of non-REM sleep

- A continuous lack of sleep increases the risk of mental health disorders (ie. Anxiety & Depression)
-A lack of sleep reduces one's learning abilities, it decreases decision making and problem solving skills
-A lack of sleep negatively affects one’s moods, making the person more irritable, inpatient,and have mood swings
-Sleep deficiency has been linked to the increasing severity of symptoms mental health disorders

various answers

Blue light, which is released in the glow of all of our electronic devices, has short wavelengths that suppress the production of melatonin.