Sleep, Nutrition & Exercise Are you taking proper care of yourself? Acknowledgements: Ms. Nabokov for some of the information

Special Message Whenever you see this symbol on one of these slides, you should write down notes from that slide. There are 23 slides in the presentation & you have to take notes from 10 of them.

SLEEP

During Sleep Brain & Body cells rest Repeated cycle during night REM NREM

SLEEP Two Types of Sleep: REM (active) – rapid eye movement – Dreams are vivid – Breathing & Heart Rate are accelerated – Involuntary Muscles Jerks – 20% of sleep is REM NREM (inactive) – non-rapid eye movement – Dreamless sleep – Breathing & Heart Rate are slow – 80% of sleep is NREM ( 6.5 hours of an 8 hour night )

Circadian Rhythms Nerves are reset daily by light Human brains are geared to be awake in the day and asleep at night People who work at night can get “shift work sleep disorder”

Problems Circadian rhythms clash with society’s demands – People used to think teens didn’t need as much sleep, but now research has shown otherwise – Homework and other activities keep teens up late

Teens Timing of circadian rhythms changes as puberty hits Puberty resets the biological clocks & teens want to sleep later Research shows teens need an average of 9 hours and 20 minutes of sleep

Wake Up! Bright light helps your body realize it’s daytime Splashing a little water on your face helps waken your senses.

Please Stay Away From These Products Drinking caffeine is an unhealthy habit – especially when developing. FACT: Caffeine is the most abused drug in the WORLD!!

Lack of Sleep Causes – Inattention in classes – Lack of sharpness in early classes Buehler!! Buehler!! – Learning is enhanced during sleep & from sleep Your brain stores what has been learned during the day while you sleep. No sleep = No storage – Can cause sadness and depression If you lack sleep, your brain lacks serotonin and other chemicals made from rest. A lack of these chemicals creates depression. – Anger & irritability increases You can cope with less stress.

Benefits of Sleep Learning is enhanced by sleep – Bada Bing!!! Improves athletic ability – If your muscles are rested, you perform better!!! Link between lack of sleep and gaining weight – That’s right folks…you could gain weight if you’re not rested enough. Helps immune system to fight off disease – When you’re tired, your body has a harder time of fighting off disease and infections.

NUTRITION

Eating properly has many benefits 1.You will have more energy 2.You will have better health 3.You will have a better appearance & hygiene 4.Overall, you will feel better about yourself too!!!

Food Guide Pyramid Go to: to research the food guide pyramid.

Foods to Avoid Fatty Meats – Saturated fat causes pulmonary disease (heart attack & stroke) Egg yolks (limit) –saturated fat Milk products (whole milk) – saturated fat Desserts & Snacks (limit these) – limit fried snack foods Beverages – limit sugary drinks such as soda, chocolate milk & unnatural fruit juices (especially the ones sweetened with high fructose corn syrup)

Foods to Use Lean meats such as turkey, chicken, fish and low fat cuts of red meat. Egg substitutes or egg whites are good. Eat fresh fruit every day. Eat most vegetables freely. Eat green & yellow vegetables daily. Eat olives & avocados sparingly as they are high in saturated fats. Whole grain breads and cereals are better than white bread and sweetened cereals. Dairy products are fine if you choose skim or 2%. Beverages are good if they are natural juices, herbal teas, seltzer, or water.

EXERCISE

Exercise Daily Make sure you exercise daily by: – Playing sports – Going for a run – Walking your dog – Playing catch – Going for a bike, scooter or skateboard ride – Swimming – Etc. Lifting HEAVY Weights is not recommended until you are well into high school!!

Don’t Forget to Stretch Before & After Athletic Activities the-field-for-stretching/

Proper Workout Routine Get your heart pumping moderately (i.e. warm-up) Stretch Thoroughly Perform your Workout Stretch Thoroughly Again Q: Why do we stretch after a mild warm-up? A: You wouldn’t stretch a cold rubber band would you? Our muscle fibers, tendons and ligaments are similar to rubber bands and need to be warmed up before used.

Why Do We Exercise? There are a ton of reasons…here are a few good ones: – To burn calories – To keep our muscles fit and ready for action – The faster our heart pumps, the healthier it is and the longer it will last you – Working out benefits brain activity too!!!!!!!!!!

Mini-Poster Assignment Process this information and make it your own. Do extra research to deepen your understanding. See assignment sheet for guidelines.