2.  After completing this lesson, students will ◦ understand that sleep is a behavior, ◦ become more aware of their own sleep/wake cycles, and ◦ be able to develop and test hypotheses relating to sleep using data in the sleep diary.

3.  In Massachusetts, snoring is prohibited unless all windows are closed and locked!  Teens need about 9 1/4 hours of sleep each night to function best (for some, 8 1/2 hours is enough). ◦ Most teens do not get enough sleep — one study found that only 15% reported sleeping 8 1/2 hours on school nights.

4.  Sleep is a behavioral state ◦ Natural part of every individual’s life ◦ Sleep is NOT an option. It is a REQUIRED activity  We all recognize and feel the need to sleep  After sleeping, we recognize that changes have occurred ◦ Feeling more rested & alert

6.  Not a passive event but an active process involving physiological (functional) changes in our organs. ◦ Brain activity ◦ Blood pressure ◦ Heart rate ◦ Body temperature ◦ Kidney function ◦ Digestive function  Sleep is a cyclical process ◦ Non-REM (Rapid Eye Movement) Stages ◦ REM (Rapid Eye Movement) Stages

7.  Still unclear, but scientists believe we sleep to: ◦ Restore and recover body systems ◦ Conserve energy ◦ Memory consolidation  reinforces learning and memory ◦ Discharge of emotions  release of stress that occurs during wakefulness

8.  Dreams occur in NREM and REM stages of sleep ◦ Most memorable and vivid dreams occur in REM stages of sleep  During an average night, we spend 2 hours dreaming.

9.  Circadian Rhythm ◦ Internal biological clock that regulate timing for sleep in humans  sleepy at night & awake during day  In dark, our brains produce the hormone, melatonin ◦ Approximately 24-hour cycle ◦ Located in the hypothalamus of the brain ◦ Also regulates body temperature and reproductive cycles in some animals so they breed in winter and give birth in the spring.

11.  Scientists study sleep by measuring electrical changes in the brain ◦ Electroencephalograms (EEGs): electrodes on scalp in symmetrical pattern to measure changes in voltage  Brain Waves ◦ Electrooculogram (EOG): electrodes near eye to measure changes as eye rotates in socket ◦ Electromyograms (EMGs): electrodes under chin where muscles in area demonstrate dramatic changes during stages of sleep

13. At your table, please make a list of the things that prevent you from sleeping enough

14.  Allergies  Noise  Distractions (computer, TV, phone)  Poor time management

15.  There are more than 70 known sleep disorders, the most common are: ◦ Sleep apnea ◦ Insomnia ◦ Narcolepsy ◦ Restless leg syndrome  Talk to you doctor if you think you have a sleep disorder!

16.  It is not normal for a person to be sleepy at times when he/she expects to be awake  Problematic sleepiness is associated with: ◦ Difficulty concentrating ◦ Memory lapses ◦ Loss of energy ◦ Fatigue ◦ Lethargy ◦ Emotional instability

17.  Injury or Death ◦ Approximately 100,000 automobile crashes each year result from drivers who were “asleep at the wheel.”  Make you more prone to pimples. Lack of sleep can contribute to acne and other skin problems  Cause you to eat too much or eat unhealthy foods like sweets and fried foods that lead to weight gain  Difficulties concentrating, solving problems, learning, memory, thinking and feelings ◦ Poor school & work performance ◦ Difficulty with relationships ◦ Errors & accidents

19.  New York Times Article

20.  Make sleep a priority. Decide what you need to change to get enough sleep to stay healthy, happy, and smart!  Naps can help pick you up and make you work more efficiently, if you plan them right. Naps that are too long or too close to bedtime can interfere with your regular sleep.  Make your room a sleep haven. Keep it cool, quiet and dark. If you need to, get eyeshades or blackout curtains. Let in bright light in the morning to signal your body to wake up.  No pills, vitamins or drinks can replace good sleep. Consuming caffeine close to bedtime can hurt your sleep, so avoid coffee, tea, soda/pop and chocolate late in the day so you can get to sleep at night. Nicotine and alcohol will also interfere with your sleep.

21.  Establish a bed and wake-time and stick to it, coming as close as you can on the weekends. A consistent sleep schedule will help you feel less tired since it allows your body to get in sync with its natural patterns. You will find that it’s easier to fall asleep at bedtime with this type of routine.  Don’t eat, drink, or exercise within a few hours of your bedtime. Don’t leave your homework for the last minute. Try to avoid the TV, computer and telephone in the hour before you go to bed. Stick to quiet, calm activities, and you’ll fall asleep much more easily!  If you do the same things every night before you go to sleep, you teach your body the signals that it’s time for bed. Try taking a bath or shower (this will leave you extra time in the morning), or reading a book.