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?

What the World Eats: http://time.com/8515/what-the-world-eats-hungry-planet/ 

What do we say is a good diet in Canada? http://www.hc-sc.gc.ca/fn-an/alt_formats/hpfb-dgpsa/pdf/food-guide-aliment/print_eatwell_bienmang-eng.pdf 

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.