Monday, February 26, 2018

Sleep Well, Eat Well, Live Well!

PART ONE - SLEEP WELL
  • "Go to bed - it's after midnight!" "Get up or you'll be late for school!" "Are you going to stay in bed all day?!" Why do teens hear these questions so often? 
  • How important is sleep to your health?
  • Have you ever had a night you couldn't fall asleep? Think of that time and name some of the reasons you couldn't sleep. 
  • When do you think sleep loss is a big enough problem that you should talk to your doctor?
  • How much sleep do you need?




DID YOU KNOW? http://school.sleepeducation.com/resources/sleep-recharges-you.pdf



WORKSHEET 
Adolescent Sleepiness Questionnaire




-Establish a regular, relaxing routine to unwind at night, just before bedtime. This will help signal to your body that it is time to sleep. 


- Avoid all products containing caffeine (including soda, chocolate, etc.) after about 4:00 p.m. - avoid smoking (including smokeless tobacco) since, in addition to other bad health effects, nicotine is a stimulating drug.

- Avoid alcohol/drugs.

- Stay away from stimulating activities in the late evening such as heavy studying, computer games, and violent or frightening television shows, videos, social media drama or trolling.

- Promote a calm atmosphere surrounding bedtime.

- Do not fall asleep while watching television or videos.

- Establish a regular exercise routine and healthy diet.

- Avoid late afternoon and evening bright light, and open blinds first thing in the morning.

- You can go to bed later on weekends, but make sure you wake up within two hours of your usual weekday wake time. If allowed to “sleep-in” on the weekends, your body clock will be disrupted, and you will have a very hard time waking up on Monday morning. It is important to establish and maintain a consistent sleep-wake schedule.

- NO PHONES IN THE BEDROOM WHEN SLEEPING!! Leave it in the kitchen or other area far away from you.



PART TWO - EAT WELL


WHAT DO YOU EAT?? 
What does the perfectly healthy day of food look like? 



  •   How have you learned about what healthy food is?
  •   How do you know what food is tasty?
  •   What is different about food now than, say, forty years (or more) ago?






WORKSHEET - Okay, so let's figure out your typical day of food and diet - and see how it stacks up to the Canada Food Guide: using the food guide, let's all complete the FOOD DIARY worksheet.

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