1. Always. Sometimes. Rarely. Never. 1.I sleep 7 to 8 hours a night. 2.I eat breakfast daily. 3.I eat between meals. 4.I have maintained a healthy body weight for at least 1 year. 5.I eat foods that contain minimal salt and fat content. 6.I exercise at least 60 minutes a day, 5 times a week. 7.I avoid the use of alcohol, tobacco, and other drugs.

2. JOURNAL #1 Now, choose two behaviors that you could improve upon. Write at least 1 paragraph about the behaviors you could improve and HOW. ***If you have all “always”, tell me how you obtain those healthy ways. You will be turning this in for a possible 10 points!

3. MENTAL HEALTH

4. DID YOU KNOW???? The record for the longest period without sleep is 18 days, 21 hours, 40 minutes! The record holder reported hallucinations, paranoia, blurred vision, slurred speech, and memory and concentration lapses.

5. SLEEP Def: A state of deep relaxation in which there is little movement or conscious thought REM (Rapid Eye Movement) : stage of sleep in which you dream

6. Signs that you need more Sleep Do you always have to have an alarm clock? Do you have trouble waking up in the morning? Do you feel tired and irritable most of the day? Do you think about and crave more sleep during the day? Do you rely on caffeine to stay awake during the day? Do you doze off during class? Do you doze off while watching TV? Do you get more sleep on weekends? Do you wake up during the night? Why?

7. RELAX Physical Activity reduces Stress Go for a walk Find a hobby

8. Get a Good Night Sleep Establish a sleep schedule Develop nightly rituals Avoid long naps Comfy bed Avoid substances that interrupt sleep Watch bedtime snacks Get out of bed if you cannot sleep

9. LET’S CHAAAAAAAT! Have you ever had a restless night, wishing that you could just fall asleep? Think about that time, and name some of the reasons why you think you couldn’t sleep. What are some other things that keep people from sleeping well? When do you think sleep loss is a big enough problem to see a doctor?

10. Sleep Disorders Insomnia Sleep Apnea Restless Leg Syndrome (RLS) Narcolepsy

11. Insomnia Def: prolonged inability to fall asleep, stay asleep, or get back to sleep once a person is awakened during the night Problems: –Tiredness –Irritability –Lack of energy –Difficulty concentrating

12. Sleep Apnea Def: disorder of brief interruptions of breathing during sleep Risk factors: weight and age Problems: –Headaches –Breathing disorders –Mental functioning –Irregular heartbeats

13. Restless Leg Syndrome (RLS) Def: A sleep disorder in which there are unpleasant sensations in the legs and feet and an urge to move them for relief Effects elderly

14. Narcolepsy Def: Disabling condition in which a person experiences “sleep attacks” at inappropriate and various times of the day. Problems: –Loss of muscle control –Hallucinations –Temporary muscle paralysis

15. Vocabulary Starting on pg 94: define the following vocabulary terms: Emotion Mind-body connection Hidden anger Hostility Stress Serotonin Projection Stress Management Skills Life crisis Minor depression Major depression Antidepressant Suicide Parasuicide Suicide prevention strategies resiliency EXIT TICKET!!!!!!