The Teenage Brain Intro to Wellness

Parts of the Brain Limbic System: reward system, perception of emotions Brain Stem: basic life functions Cerebellum: motor control, balance, coordination Cerebral Cortex: senses, thinking, problem solving, decision making

The Prefrontal Cortex Decision-making Planning ahead & making strategies Understanding consequences Emotions “Filter”

The Central Nervous System

How does the brain communicate? Messages are sent from nerve cell to nerve cell (neurons) Neurotransmitters – the brain’s chemical messengers Receptors – the brain’s chemical receivers Transporters – the brain’s chemical recyclers

Use it or Lose it Theory Connections that are used will be strengthened Connections that are unused die

The Brain Sleep Mental Illness Stress Substance Use

What do you know about sleep? Teenagers need less sleep than younger children. Drinking coffee cures drowsiness. Sleep is a time for your body and brain to shut down. Being sleepy makes it hard to think straight. Getting even one hour less a night of sleep will effect daytime performance. You can easily change your sleep requirements & sleep schedule.

What is sleep? A period of time that you are unconscious to the sensory world & the nervous system is relatively inactive. Humans sleep an average 1/3 of their lives – (about 122 days a year!)

Why is sleep is essential? Repair and reorganize brain Memory Rest muscles Movement skills Mood

Biological Clock & Circadian Rhythms Biological clock is how your body keeps track of time. Circadian rhythms are what your body does with that information. They are physical, mental and behavioral changes as well as hormone levels that follow a roughly 24- hour cycle, responding primarily to light and darkness.

Michel Siffre’s Experiment

Changes in the body during sleep Body Temperature: 1 – 2 degrees lower Respiratory: breathing is slower & regular Cardiovascular: reduction in heart rate & blood pressure Hormones: increased release of growth hormone & reduction of stress hormone

The Sleep Cycle Sleep follows a regular recurring cycle through five stages that last between 90 and 110 minutes. Stages 1 – 4 = NREM Sleep Stage 5 = REM Sleep

Stage One Lasts about 10 minutes Body becomes more drowsy Eyes will shut Aware of your surroundings You can woken easily and if you are will feel like you have had no rest Body activity reduces by 50% May experience muscle contractions or the sense of falling which gets the body ready for deeper sleep activity

Stage Two Lasts for about 15 minutes Eye movement stops Brain waves become much slower Muscles tense and relax which might make you twitch Body temperature falls

Stages Three & Four Known as deep sleep time or delta sleep Breathing and heart rates at lowest levels Brain starts to produce large, slow waves or delta waves Very difficult to be woken from deep sleep No eye movement or muscle activity Glands secrete large amounts of growth hormones which help restore the body from the wear & tear of daily activity

Stage Five REM Sleep – Rapid Eye Movement Dreams occur Eyes move rapidly behind lids Breathing and blood pressure rise Body from the neck down is paralyzed as a way to stop us from acting out our dreams When you sort through all the information you picked up during the day- discards unnecessary and consolidates all new memories Reached 70 – 90 minutes after going to sleep You will return to this stage another 3 to 5 times a night

Measuring Sleep

Sleep Debt The difference between the amount of sleep you should be getting and the amount that you do get. Foggy brain, trouble remembering things, impaired vision. 9 ¼ hours of sleep a night for teenagers! Sleeping in really late on the weekends will not repay a sleep debt. Add an extra hour or two each night.

Sleep Deprivation When we do not get enough sleep, we: look tired and may suffer from acne have trouble concentrating and paying attention in class are less coordinated and do not perform as well in sports have a harder time learning or remembering things may feel grumpy or depressed have less energy and motivation are more likely to gain weight are more likely to get sick are at risk for serious injuries and even death because our response times in critical moments are much slower

Getting a good night sleep Maintain consistent sleep schedule Limit caffeine and nicotine Limit screen time 1 – 2 hours before bed Keep sleeping area for sleeping Make your bedroom sleep-inducing Establish a pre-sleep routine Go to sleep when you are tired Use light to your advantage Eat light at night Exercise early – at least 3 hours before bed