1. THE EFFECTS OF SLEEP DEPRIVATION

2. SLEEP NEEDS Teens & young adults need 9+ hours Adult needs vary 7-9

3. WHY DO WE SLEEP? Regenerate body & brain Learn Growth hormone release After periods of extended wakefulness or reduced sleep neurons begin to malfunction, visibly affecting a person's behavior.

4. WHAT DOES IT MEAN TO BE SLEEP DEPRIVED? Average person claims 7.1 hours of sleep per night, however studies at the U. Chicago & Cornell found those claiming 7-8 hours per night really slept closer to 6. "sleep deprived" applies to: difficulty falling asleep difficulty staying asleep waking up too early Waking up often Other consistent sign of poor sleep quality

5. WHAT ARE THE SIGNS OF SLEEP DEPRIVATION ? Fatigue. Other symptoms include mood swings Irritability anxiety difficulty concentrating Remembering learning interacting socially Decreased sensation & perception

6. COMMON CAUSES OF SLEEP DEPRIVATION? Society's belief that sleep is a luxury. Pain or illness. Anxiety/distraction. Environmental/job factors night-shift worker; Noise where you live Medical condition such as diabetes, epilepsy, ulcers and heart disease.

7. WHAT ARE THE BEHAVIORAL EFFECTS OF SLEEP DEPRIVATION? Dramatic mood shifts, including depression and irritability Stress, anxiety, loss of coping skills. Socializing less. Concentration problems Unable to think logically/critically Fail to learn/analyze new info Reduced ability to communicate Lower creativity Impaired motor skills & coordination

8. PSYCHIATRIC EFFECTS OF SLEEP LOSS Over 33% of Chronic insomniacs also have: depression Schizophrenia obsessive- compulsive disorder anxieties phobias

9. PHYSICAL EFFECTS OF NOT SLEEPING Susceptibility to microsleeps : brief episodes of sleep that you're unaware of during waking hours. Weakened immunity (illness increase) Weight gain Drop in Leptin causes failure to recognize fullness Eating to obtain more energy in compensation for metabolic deficiencies caused by sleep loss.

10. PHYSICAL EFFECTS Diabetes: study at U. Chicago involving healthy young men with no risk factor for diabetes found that after just one week of inadequate sleep, they were in a pre-diabetic state. Heart disease Body to produce more stress hormones. Imbalance can lead to arteriosclerosis, which can cause heart attacks and stroke, in addition to hypertension, muscle loss, increased fat storage, loss of bone mass, and lower production of growth hormone and testosterone. Cancer Women who exercise regularly and were generally healthy had a 47% higher risk of cancer if they were sleeping fewer than 7 hours.

11. I’LL JUST NAP TO CATCH UP…. Naps do not replace lost sleep

12. ISN’T IT NORMAL TO FEEL “TIRED”? NO!!!! Sleepiness is not "normal,“, no matter how accustomed to it you might get Something must be done to break the cycle QUESTION: Reflect on your behaviors that may CAUSE you sleep deprivation. Which are in your control? What SMART goals can you make to minimize sleep deprivation ?

13. MAKE A GOAL TO IMPROVE THE QUALITY/QUANTITY OF YOUR SLEEP

14. It'll take a few weeks to effectively change your schedule eventually you should be waking up naturally without an alarm clock. After just a few nights, you should feel a notable difference.