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<!DOCTYPE html>
<html lang="en">
  <head>
    <meta charset="utf-8" />
    <title>SleepFix</title>
    <meta name="viewport" content="width=device-width, initial-scale=1, shrink-to-fit=no" />
    <link href="assets/css/style0.css" rel="stylesheet" />
  </head>

  <body class="body bg-light">
    <div class="wrapper" id="layout">
      <div id="header">
        <header class="header" >
          <div class="container">
            <div class="header-inner">
              <div class="logo">
                <a href="#">
                  <img src="assets/images/logo-brand-01-dark.png" alt="Woolcock" />
                </a>
              </div>
              <div class="logo">
                <a href="#">
                  <img src="assets/images/logo-brand-02-dark.png" alt="The University of Wydney" />
                </a>
              </div>
            </div>
          </div>
        </header>
      </div>

      <main class="main" id="content">
        <section class="module-header position dark-blue" style="background-image: url(assets/images/Sleep-Module-2-bg_01.png)">
          <div class="container">
            <strong class="subtitle">Module 2</strong>
            <h1>Healthy Sleep habits</h1>
          </div>
        </section>

        <section class="video-block"  style="background-image: url(assets/images/Sleep-Module-2-bg_02.png)">
          <div class="container container-xs">
            <div class="heading-block">
              <h2>Healthy Sleep</h2>
              <p></p>
            </div>
            <div class="video-holder module-two">
              <video src="assets/media/Sleep_Health_Module_Video 2_A_Prof Bartlett.mp4" poster="assets/images/video.jpg" controls="controls"></video>
              <div class="help-text">
                <img src="assets/images/help-text-03.png" alt="Watch video & learn from a sleep expert" />
              </div>
            </div>
          </div>
        </section>

        <section class="accordion-block padding-top bg-gray p-2" >
          <div class="container container-sm">
            <div class="heading-block no-margin-top">
              <div class="help-text-left">
                <img src="assets/images/help-text-04.png" alt="Tap each heading to learn more" />
              </div>
            </div>
            <ul class="accordion">
              <li class="accordion-item active">
                <a href="#" class="accordion-opener">
                  <span class="accordion-number">1</span>
                  <span>Good physical health</span>
                </a>
                <div class="accordion-slide">
                  <p class="text-center">
                    There are three pillars of health – sleep, physical activity and nutrition. These are intricately related to each other. Engaging in physical activity
                    regularly, maintaining a healthy diet and having good sleep habits all facilitate good health. Being able to:
                  </p>
                  <div class="half-content-half-image lft-image">
                    <div class="img-box-wrap">
                      <div class="img-box circle-img">
                        <img src="assets/images/circle-image-1.png" alt="image description" />
                      </div>
                    </div>
                    <div class="content">
                      <h4 class="font-tiempos-headline">1. Engage in physical activity daily for at least 30 minutes each day</h4>
                    </div>
                  </div>

                  <div class="half-content-half-image rgt-image">
                    <div class="img-box-wrap">
                      <div class="img-box circle-img">
                        <img src="assets/images/circle-image-2.png" alt="image description" />
                      </div>
                    </div>
                    <div class="content">
                      <h4 class="font-tiempos-headline">
                        2. Eating a wide variety of nutritious foods from the five food groups daily (grains, vegetables, meats and poultry, milk and cheese, and fruits) and eating
                        regular meals
                      </h4>
                    </div>
                  </div>
                  <div class="half-content-half-image lft-image">
                    <div class="img-box-wrap">
                      <div class="img-box circle-img">
                        <img src="assets/images/circle-image-3.png" alt="image description" />
                      </div>
                    </div>
                    <div class="content">
                      <h4 class="font-tiempos-headline">3. Achieve adequate sleep so that you feel refreshed in the morning.</h4>
                    </div>
                  </div>
                </div>
              </li>
              <li class="accordion-item">
                <a href="#" class="accordion-opener">
                  <span class="accordion-number">2</span>
                  <span>Circadian rhythms</span>
                </a>
                <div class="accordion-slide js-acc-hidden">
                  <div class="text-group">
                    <div class="img img-left img-top-two">
                      <img src="assets/images/clip-image-1.png" alt="image description" />
                    </div>
                    <div class="text">
                      <h3>Circadian rhythms are governed by the body clock which is our internal pacemaker.</h3>
                      <p>
                        The body clock controls the cycle of sleep and wakefulness across 24 hours. This pattern is regulated by exposure to light and dark. Exposure to the dark
                        triggers the release of melatonin (the body’s sleep hormone) which promotes sleep.
                      </p>
                    </div>
                  </div>
                </div>
              </li>

              <li class="accordion-item">
                <a href="#" class="accordion-opener">
                  <span class="accordion-number">3</span>
                  <span>Light</span>
                </a>
                <div class="accordion-slide js-acc-hidden">
                  <p>
                    Light is the most important external signal for our body clock. A reduction in light at night triggers the brain to release melatonin, helping with sleep onset.
                    When an eye detects light, especially natural sunlight in the morning, signals are sent to the brain to suppresses melatonin secretion, helping people feel more
                    alert.
                  </p>
                  <p>In the same way, artificial light from electronic devices like mobile phones can also supress melatonin secretion and delay sleep at night-time.</p>
                  <div class="img img-bottom img-right-2">
                    <img src="assets/images/clip-image-2.png" alt="image description" />
                  </div>
                </div>
              </li>

              <li class="accordion-item">
                <a href="#" class="accordion-opener">
                  <span class="accordion-number">4</span>
                  <span>Eating and sleep</span>
                </a>
                <div class="accordion-slide js-acc-hidden">
                  <p>
                    The time and amount of food consumed influences sleep, especially if consumed just before bedtime. Research shows that sleep-deprived individuals prefer sweet
                    and fatty foods compared to when they are sleeping better. Individuals who are sleep deprived often make poor food choices that can lead to weight gain but can
                    also negatively affect sleep. This is related to appetite hormones (leptin and ghrelin) which tells the brain if you are hungry or satisfied.
                  </p>
                  <div class="img img-bottom img-right">
                    <img src="assets/images/clip-image-3.png" alt="image description" />
                  </div>
                </div>
              </li>
              <li class="accordion-item">
                <a href="#" class="accordion-opener">
                  <span class="accordion-number">5</span>
                  <span>Caffeine and alcohol</span>
                </a>
                <div class="accordion-slide">
                  <p>
                    Caffeine is an effective stimulant which can improve performance but can also disrupt sleep. When too much caffeine is consumed each day sleep quality and
                    quantity is negatively impacted.
                  </p>
                  <div class="text-group">
                    <div class="img img-left">
                      <img src="assets/images/clip-image-4.png" alt="image description" />
                    </div>
                    <div class="text">
                      <h3>Night-time consumption of caffeine is also associated with increased worrying and sleeplessness.</h3>
                      <p>
                        People generally believe that alcohol helps with general relaxation and falling asleep. Unfortunately, the relaxation effect of alcohol wears off after 3-5
                        hours leaving sleep highly fragmented/lighter and with increased rates of snoring.
                      </p>
                    </div>
                  </div>
                </div>
              </li>
              <li class="accordion-item">
                <a href="#" class="accordion-opener">
                  <span class="accordion-number">6</span>
                  <span>Excercise and sleep</span>
                </a>
                <div class="accordion-slide js-acc-hidden">
                  <p>
                    Exercise in the morning is beneficial for sleep as it starts your day and provides exposure to morning light which helps to strengthen your circadian rhythms
                    and sleep-wake cycle.
                  </p>
                  <p>
                    Whilst exercise is essential for health and wellbeing, high intensity exercise immediately before bedtime can be stimulating and impact on your ability to fall
                    asleep.
                  </p>
                  <div class="img img-bottom img-right-2">
                    <img src="assets/images/clip-image-5.png" alt="image description" />
                  </div>
                </div>
              </li>
              <li class="accordion-item">
                <a href="#" class="accordion-opener">
                  <span class="accordion-number">7</span>
                  <span>Mood and sleep</span>
                </a>
                <div class="accordion-slide js-acc-hidden">
                  <div class="text-group">
                    <div class="img img-left img-top">
                      <img src="assets/images/clip-image-6.png" alt="image description" />
                    </div>
                    <div class="text">
                      <h3>
                        Sleep and mood are strongly linked. Disrupted sleep can affect your mood the next day and upset feelings before sleep can affect the quality of your sleep.
                      </h3>
                      <p>
                        The body clock controls the cycle of sleep and wakefulness across 24 hours. This pattern is regulated by exposure to light and dark. Exposure to the dark
                        triggers the release of melatonin (the body’s sleep hormone) which promotes sleep.
                      </p>
                    </div>
                  </div>
                </div>
              </li>
            </ul>
          </div>
        </section>
        <section id="two-column" class="column-text-description-icon" style="background-image: url(assets/images/Sleep-Module-2-bg-03.png)">
          <div class="container">
            <div class="heading-block">
              <h2><span class="purple-5">Myth</span>buster</h2>
              <p>Most common myths about sleep!</p>
            </div>
            <div class="column-wrap">
              <div class="column">
                <div class="icon">
                  <img src="assets/images/bigfoot.svg" alt="" srcset="" />
                </div>
                <div class="col-content">
                  <h3 class="h4">If you are a good sleeper you spend most of the night in deep sleep</h3>
                  <p>
                    In reality, we all spend only 20% of the time in deep sleep. This occurs in the first 1/3rd of the night. Most of the night is spent relatively light sleep
                    (45-55%) as we arouse to move, check our environment, and maintain safety. This is thought to be an evolutionary biological necessity.
                  </p>
                </div>
              </div>
              <div class="column">
                <div class="icon">
                  <img src="assets/images/bigfoot.svg" alt="" srcset="" />
                </div>
                <div class="col-content">
                  <h3 class="h4">If you wake during sleep this will cause bad sleep</h3>
                  <p>Waking is normal, even young healthy sleepers wake multiple times overnight. The issue is the time spent awake which causes distress about sleep.</p>
                </div>
              </div>
              <div class="column">
                <div class="icon">
                  <img src="assets/images/bigfoot.svg" alt="" srcset="" />
                </div>
                <div class="col-content">
                  <h3 class="h4">People need 8 hours sleep each night</h3>
                  <p>
                    The equivalent is everyone’s shoe size should be an 8. Everyone has different needs and sleep reflects this range. As we age, the quality of our sleep changes
                    which is normal as per changes in sight, hearing and mobility.
                  </p>
                </div>
              </div>
              <div class="column">
                <div class="icon">
                  <img src="assets/images/bigfoot.svg" alt="" srcset="" />
                </div>
                <div class="col-content">
                  <h3 class="h4">Most people think dream sleep is deep sleep</h3>
                  <p>
                    This is a common misperception you can dream during NREM and REM sleep but the more detailed and vivid dreams that you remember are typically associated with
                    REM sleep.
                  </p>
                </div>
              </div>
              <div class="column">
                <div class="congratulation-content">
                  <img src="assets/images/congratulationo-image.png" alt="" srcset="" />
                  <h2>Congratulations!</h2>
                  <p>You have completed Module 2</p>
                </div>
              </div>
            </div>
          </div>
        </section>
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