Latest / Kidcast Daily / Ep336: Everything about Sleep

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Ep336: Everything about Sleep · Kidcast Daily

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  Spin the wheel, Let's take a ride.
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  Sports and science bursting from inside a world of wonder.
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  Open wide. Come.
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  On. Kids, let's amplify kid cats.
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  Daily starts your day. Fun and laughter come your way.
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  Sports and trivia games galore. Hey knowledge seekers, welcome
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  to Kit Cast Daily where we explore sports, science, nature,
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  history, and so much more one amazing episode at a time.
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  Today we're diving into the world of sleep.
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  You do it every night, but what is really going on while you
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  snooze? Let's build a clear picture step
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  by step, using real facts you can use tonight.
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  Sleep is a natural state your body and brain need every day.
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  Most kids ages 9 to 12 do best with about 9 to 12 hours of
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  sleep each night. When you get enough, it shows in
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  your day. School work feels easier, your
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  mood stays steadier, and your body has more energy for
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  running, climbing, practicing an instrument, or focusing on a
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  project. Think of sleep like a scheduled
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  maintenance time your body expects daily.
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  If you skip it, things do not run as smoothly.
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  Your brain follows 2 main systems that guide sleep.
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  One is your circadian rhythm. That is your internal 24 hour
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  clock that tells you when to feel awake and when to get
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  sleepy. Light in the morning helps reset
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  that clock, so getting sunlight soon after waking can help you
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  feel more alert. The second system is called
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  sleep pressure. This builds up the longer you
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  stay awake. A chemical in your brain called
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  adenosine rises through the day and that makes you feel sleepy.
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  When you sleep, adenosine levels drop, so you wake up feeling
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  ready to go again. Sleep is not all the same from
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  start to finish. Your body cycles through
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  different stages. First come the non R.E.M.
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  Stages Early non R.E.M. is light sleep when you're breathing and
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  heart rate begin to slow. Then comes deeper non REM sleep
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  when your muscles relax and your brain waves get slower.
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  This deep stage is great for physical repair and growth.
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  Later in the cycle you enter REM sleep.
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  In REM sleep, your eyes move quickly under your eyelids, your
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  brain becomes more active, and most dreaming happens.
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  Scientists find that REM sleep supports creativity and certain
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  types of memory. Non R.E.M. and R.E.M. trade
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  places through the night, creating repeating patterns that
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  help your body and brain in different ways.
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  During deep non REM sleep, your body releases more growth
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  hormone. This helps build and repair
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  muscles and bones. That is one reason sleep is
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  important during growth spurts. Your immune system also uses
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  sleep time to build defenses, like updating a security system
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  so it can recognize germs better in the future.
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  In R.E.M. and later parts of the night, your brain sorts
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  memories. It decides which new facts to
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  keep and how to connect them with old knowledge.
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  This helps when you study vocabulary, practice a piano
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  piece, or learn a new move in a sport.
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  Dreams are a normal part of sleep.
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  They can include pieces of your day like a science project, a
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  soccer drill, or a funny conversation at lunch.
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  Brain scans show active areas during REM sleep that handle
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  memory, emotions, and problem solving.
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  Nightmares can happen especially after stress or a big change in
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  routine. Most of the time, a calm bedtime
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  and steady sleep schedule help reduce them.
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  If nightmares happen often, talking with a trusted adult can
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  help. Here is a fun yes or no question
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  that brings in the animal world. Do dolphins sleep with 1/2 of
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  their brain at a time? Yes.
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  Dolphins and some birds can let one side of the brain rest while
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  the other side stays alert for breathing or safety.
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  This style is called unihemispheric sleep and it
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  allows them to keep moving or coming up for air while still
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  getting needed rest. Now for a trivia question that
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  adds a fresh detail about how long is 1 full sleep cycle for
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  many people from light sleep to deep sleep to R.E.M. and back to
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  light sleep about 90 minutes through the night.
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  Your body repeats this cycle several times.
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  Early cycles have more deep sleep, and later cycles have
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  more R.E.M. That is why staying asleep long
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  enough matters, because different parts of the night
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  handle different jobs. Let's talk about building a
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  smart bedtime routine first. Aim for the same sleep and wake
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  times all week, including weekends.
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  A steady schedule helps your internal clock know what to
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  expect. Second, create a wind down
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  period about 30 to 60 minutes before bed.
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  This could include taking a warm shower, reading a printed book,
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  drawing quietly or doing gentle stretches.
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  Third, keep screens like phones, tablets and TV's out of your
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  bed. The content can be exciting and
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  keep your brain alert, and late night scrolling takes away time
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  your body needs for deep rest. Set devices to do not Disturb
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  and charge them outside your room if possible.
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  Your room setup matters too. A dark, quiet and cool space
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  helps most people sleep better. Use curtains that block outside
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  light if noises bother you. A simple fan can create steady
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  sound that covers bumps and clinks.
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  A clean, comfy bed with the right pillow height supports
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  your neck and back. Keep clutter off the bed so your
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  body learns that bed equals sleep, not homework or games.
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  Food and drink can affect sleep. Big, heavy meals right before
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  bed can make it harder to settle, so try to finish dinner
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  a couple of hours before sleep. If you need a small snack later,
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  choose something light like yogurt, a banana, or whole grain
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  toast with peanut butter. Unless you have an allergy or
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  dietary restriction, avoid caffeine in the afternoon and
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  evening. Caffeine is in coffee, many
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  sodas, energy drinks, and some teas and chocolates.
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  It blocks adenosine, which tricks your brain into feeling
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  less sleepy. Stress and busy thoughts can
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  show up at bedtime. You can handle this with a
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  simple routine. Keep a notepad on your desk and
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  write down any to do's for tomorrow so your brain does not
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  keep repeating them. Try a breathing pattern called
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  446 Breathing. Breathe in through your nose for
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  four counts, hold for four and breathe out for six.
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  Repeat a few times to settle your body.
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  Gentle stretching can release tight muscles.
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  After a day of sitting, sports or instrument practice, here
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  comes a yes or no question that highlights a body signal you may
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  not notice. Does your core body temperature
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  usually drop a little at night to help you get sleepy?
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  Yes, your internal clock lowers body temperature in the evening,
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  which supports falling asleep. A warm shower before bed can
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  help by warming your skin 1st and then letting your body cool
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  afterward, signaling that it is time to rest.
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  Let's add a nutrition trivia twist.
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  Which mineral found in foods like bananas, almonds and
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  pumpkin seeds can help your muscles relax as part of a
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  balanced diet? Magnesium.
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  Getting enough magnesium from food supports normal muscle and
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  nerve function. If you have questions about
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  supplements, always ask a parent or a healthcare professional.
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  Most kids can meet their needs through a very diet.
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  Now a yes or no question about movement.
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  Can doing regular afternoon exercise help you fall asleep
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  faster at night? Yes, activity during the day
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  helps your body build healthy sleep pressure.
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  Try bike riding, a playground session, a brisk walk with your
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  family, or a sports practice. Try not to schedule very intense
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  workouts right before bed because they can keep your heart
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  rate high when you want it to slow down.
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  Here are a few. Did you know facts to round
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  things out? Did you know that yawning does
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  not always mean you are bored? It can be a sign that your body
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  needs more rest or that you are switching states of alertness.
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  Did you know that your brain clears out waste products more
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  effectively during sleep using a system that becomes more active
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  at night? Scientists call it the
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  glymphatic system. Did you know that sticking to
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  the same wake up time can make falling asleep easier the next
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  night because it trains your internal clock?
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  Let's build your personal sleep checklist.
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  Set a steady bedtime and wake time.
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  Get morning light by opening your curtains or stepping
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  outside for a few minutes after you wake up.
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  Keep caffeine away later in the day.
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  Create a wind down routine that you enjoy, like reading or
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  drawing. Keep your room dark, quiet and
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  cool. Move your body during the day.
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  Use simple breathing to calm your mind.
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  If you wake at night, avoid checking the clock over and
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  over. If you cannot fall back asleep
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  after a while, get up, keep the lights low, read a calm book for
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  a few minutes, and return to bed when you feel sleepy again.
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  Sometimes sleep problems last for weeks.
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  If snoring is loud and happens often, if you stop breathing
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  briefly at night, or if you feel very sleepy during the day even
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  with enough time in bed, tell a parent or caregiver.
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  A doctor can check for conditions like sleep apnea or
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  other issues and offer helpful treatments.
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  Let's recap what you learned today.
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  Sleep is a daily need that keeps your brain sharp, your mood
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  steady, and your body growing and repairing. 2 systems guided
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  your internal clock and rising sleep pressure from adenosine.
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  Sleep has stages including non R.E.M. for deep physical repair
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  and R.E.M. for dreaming and certain types of memory.
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  A full cycle is about 90 minutes and your body repeats it through
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  the night. Good habits help steady
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  schedule, wind down time, a screen, free bed, a dark and
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  cool room, balanced food choices and daytime activity.
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  Your body temperature drops at night and some animals have
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  special sleep styles like dolphins using half their brain.
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  With the right routine, you can build strong sleep skills that
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  support everything you love to do tomorrow.
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  Now take a deep breath, plan your bedtime tonight, and get
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  ready to rest well.