How much sleep do we need? Young children need more sleep than adults and ____ to wake up earlier. A typical ten-year-old needs about ten hours’ sleep. As you reach ____, your body clock changes. Most teenagers need about nine hours’ sleep, but wake up later. As an adult, you’ll need about eight to eight and a half hours’ sleep a night. When we are ____ older, in our 70s and 80s, we’re less able to sleep ____ and we usually need less sleep. Each of us has our own personal body clock, which make us more ____ in the morning or more alert in the evening. You might be a ‘____’ who likes to go to bed early and get up early, or you might be an ‘____’ who prefers to go to bed late and get up late. Or somewhere in between. 6 a.m. – 9 a.m. Your body is waking ____. It stops producing melatonin, the ____ which makes you feel sleepy. Blood ____ are stiffer and less ____. Your blood is ____ and stickier and your blood pressure is at its highest, so it’s not the best time to exercise. 9 a.m. – 12 p.m. You’re at your most ____ at this time in the morning. Tests show that short-term ____ is at its best right now. It’s a good time to get a lot of work done, because you’ll ____ a big dip after lunch. 12 p.m.- 3 p.m. Your stomach is full and working ____ after lunch. You become much less alert and ____ feel a bit sleepy. More road accidents happen ____ this time of day than at any other, particularly involving older people. 3 p.m. – 6 p.m. This is a very good time to ____. Body temperature ____ in the late afternoon. Your heart and ____ work better and ____ are 6% stronger than at their lowest point in the day. Some sportspeople believe that if you try to ____ a world record at this time of day, you’ll have a greater chance of ____. 6 p.m. – 9 p.m. ____ now you’ll be getting hungry. But don’t eat too late! In the evening our bodies ____ to digest fats and sugars. Studies show that people will ____ more weight if they have their main meal at lunchtime rather than in the evening. (But how much you eat is always more ____ than when you eat.) 9 p.m. – 12 a.m. It’s getting near to ____. Your body temperature is ____ and your body clock is telling you that it’s time for bed. Your body is producing lots of melatonin to help you go to sleep. It can be difficult to sleep with the light on because light ____ the amount of melatonin in your body. Blue ____ is particularly effective at keeping us ____. And mobile phones computer screens and flat-screen TVs emit large amounts of blue light. So turn ____ those gadgets! 12 a.m. – 3 a.m. Your body really wants to be asleep. Melatonin reaches its ____ level. Your stomach has stopped working and your brain is at ____. If you stay awake much longer, your powers of concentration will ____ sharply. 3 a.m. – 6 a.m. Melatonin levels are still high, and you are in ____ sleep. Your body temperature is ____ cooler than at any other time of the day. As ____ approaches, your melatonin levels will decrease and your body will prepare to wake up.

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