Sleep Smart – The Power of Science

by Akshara Dobariya

Sleep Smart- The Power of Science

Sleep
  • We sleep 1/3 of our life.
  • Proper Sleep makes you: smarter, stronger, faster, happier.
Circadian rhythm (body's alarm clock)
  • Brain set up in sunlight. when it dark your brain says "Time To Sleep."
What happen in our body when we sleep.
  • Body: repairs muscles and bones brain: stores what you learn. sleep cycle: NREM + REM
Why is sleep important?
  • Sleep improves our memory
  • It helps us concentrate better.
  • It strengthens our immune system.
  • Sleep support our mental well-being.
  • It helps in the repair and growth of the body.
Sleep happens in cycle
Stage REM Sleep Stage Time What Happens?
1. NREM light sleep 1-5 min Body start relaxing, and breathing and heart rate slow down
2. NREM moderate sleep 20-30 min Body temperature drop slightly.
3. NREM Deep sleep 30-40 min The body repairs bones, tissues, muscles and restore energy.
4. REM Dream sleep 10-40 min Most dream occur, brain stores memories and processes learning
5. - Sleep cycle 90-110 min One complete sleep cycle lasts about 90-110 minutes.

"Melatonin is a hormone that helps us fall asleep and controls our sleep cycle."

Mistakes while sleeping.
Mistake Consequence
Using mobile before bed. Disturbs sleep
Too much screen time. Delay sleep
Drinking coffee or cold drink Keeps you awake
Overthinking before sleep Hard to fall asleep.
Simple natural way to sleep.
Follow regular sleep schedule
Keep your bedroom clean, quiet and dark.
Exercise regularly
Relax before sleeping by deep breathing
Avoid screen time before sleeping
Drink enough water during the day.
Having a light dinner.
Keep a positive mind and avoid stress.
Good sleep, healthy life.
Perfect Ritual of sleep for you
  • Sleep at same time daily
  • No mobile screen 30 min before bed.
  • Read book or listen soft music
  • Deep breathing exercise before bedtime
Sleep During Exams
  • During Exams, students often compromise on sleep, but proper rest is crucial for memory, focus, and performance.
  • No screen time hours before bedtime.
  • Stay hydrated and eat light.
  • Meditation before sleep
  • Take midday naps during day to be more energatick.
Take action from Today!
1 2 3 4
Set a fixed bedtime. avoid screen befor sleep creat calm bedtime ritual track your sleep for 7 day

Sleep Smart- The Power of Science

Sleep
  • We sleep 1/3 of our life.
  • Proper Sleep makes you: smarter, stronger, faster, happier.
Circadian rhythm (body's alarm clock)
  • Brain set up in sunlight. when it dark your brain says "Time To Sleep."
What happen in our body when we sleep.
  • Body: repairs muscles and bones brain: stores what you learn. sleep cycle: NREM + REM
Why is sleep important?
  • Sleep improves our memory
  • It helps us concentrate better.
  • It strengthens our immune system.
  • Sleep support our mental well-being.
  • It helps in the repair and growth of the body.
Sleep happens in cycle
Stage REM Sleep Stage Time What Happens?
1. NREM light sleep 1-5 min Body start relaxing, and breathing and heart rate slow down
2. NREM moderate sleep 20-30 min Body temperature drop slightly.
3. NREM Deep sleep 30-40 min The body repairs bones, tissues, muscles and restore energy.
4. REM Dream sleep 10-40 min Most dream occur, brain stores memories and processes learning
5. - Sleep cycle 90-110 min One complete sleep cycle lasts about 90-110 minutes.

"Melatonin is a hormone that helps us fall asleep and controls our sleep cycle."

Mistakes while sleeping.
Mistake Consequence
Using mobile before bed. Disturbs sleep
Too much screen time. Delay sleep
Drinking coffee or cold drink Keeps you awake
Overthinking before sleep Hard to fall asleep.
Simple natural way to sleep.
Follow regular sleep schedule
Keep your bedroom clean, quiet and dark.
Exercise regularly
Relax before sleeping by deep breathing
Avoid screen time before sleeping
Drink enough water during the day.
Having a light dinner.
Keep a positive mind and avoid stress.
Good sleep, healthy life.
Perfect Ritual of sleep for you
  • Sleep at same time daily
  • No mobile screen 30 min before bed.
  • Read book or listen soft music
  • Deep breathing exercise before bedtime
Sleep During Exams
  • During Exams, students often compromise on sleep, but proper rest is crucial for memory, focus, and performance.
  • No screen time hours before bedtime.
  • Stay hydrated and eat light.
  • Meditation before sleep
  • Take midday naps during day to be more energatick.
Take action from Today!
1 2 3 4
Set a fixed bedtime. avoid screen befor sleep creat calm bedtime ritual track your sleep for 7 day
Proper Sleep Makes
You Smarter, Stronger
Faster & Happier.
Proper Sleep Makes
You Smarter, Stronger
Faster & Happier.

Akshara Arvindbhai Dobariya, Std – 11th Com

Educator – Ms. Krupa Lakhani

BAPS SWAMINARAYAN VIDYAMANDIR, SURAT

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