Journal #22 Think about your sleep habits, how many hours of sleep do you get? Think about your sleep habits, how many hours of sleep do you get? Is that enough? Why or why not. Is that enough? Why or why not.

Rock-A-Bye Baby…. Importance of Sleep By age 15, you have spent about five years of your life asleep!

Study in Belgium: 621 first-year university students about their sleep habits during exams Study in Belgium: 621 first-year university students about their sleep habits during exams Students who slept 7 hours each night during the exams were nearly 10 percent higher than those of students who got less sleep. Students who extended their sleep duration from six to seven hours saw an average increase of 1.7 points (on a scale of 20) for each exam. Students who slept 7 hours each night during the exams were nearly 10 percent higher than those of students who got less sleep. Students who extended their sleep duration from six to seven hours saw an average increase of 1.7 points (on a scale of 20) for each exam. Mister Sandman, Bring Me Good Marks! On the Relationship between Sleep Quality and Academic Achievement 2014 Mister Sandman, Bring Me Good Marks! On the Relationship between Sleep Quality and Academic Achievement 2014

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Why is sleep important? DINbFOM DINbFOM DINbFOM DINbFOM

Importance of Sleep Surveys conducted by the NSF reveal that at least 40 million Americans suffer from over 70 different sleep disorders and 60 percent of adults report having sleep problems a few nights a week or more. Surveys conducted by the NSF reveal that at least 40 million Americans suffer from over 70 different sleep disorders and 60 percent of adults report having sleep problems a few nights a week or more. SLEEP IS ESSENTIAL FOR A PERSON’S HEALTH AND WELL BEING!! SLEEP IS ESSENTIAL FOR A PERSON’S HEALTH AND WELL BEING!!

During Sleep your body….. Repairs cells: Sleep slows metabolism, heartbeat and breathing rate, which helps the body replenish after daily physical activity. Repairs cells: Sleep slows metabolism, heartbeat and breathing rate, which helps the body replenish after daily physical activity. Releases growth hormones in young adults: While you sleep, a hormone is released that aids the growth of bones, tissues and new red blood cells. Releases growth hormones in young adults: While you sleep, a hormone is released that aids the growth of bones, tissues and new red blood cells. Strengthens your immune and nervous systems. Strengthens your immune and nervous systems.

Stages of Sleep Sleep has five distinct stages, each with specific characteristics defined by your brain waves, eye movements, and muscle tension. There are two broad categories of sleep: Sleep has five distinct stages, each with specific characteristics defined by your brain waves, eye movements, and muscle tension. There are two broad categories of sleep: REM (rapid eye movement) sleep, when you may recall vivid dreams. REM (rapid eye movement) sleep, when you may recall vivid dreams.rapid eye movementrapid eye movement NREM (nonrapid eye movement) sleep. NREM (nonrapid eye movement) sleep.

Sleep Stages Broken Down NREM sleep has four levels or stages. NREM sleep has four levels or stages. Stage 1 sleep, the lightest stage, is the transition from being awake to deeper sleep. Stage 1 sleep, the lightest stage, is the transition from being awake to deeper sleep. Stage 2, intermediate sleep, accounts for 40% to 50% percent of your sleep time. Stage 2, intermediate sleep, accounts for 40% to 50% percent of your sleep time. Stages 3 and 4, called slow wave or delta sleep, are the deepest levels and occur mostly in the first third of the night. It is during delta sleep when your body heals itself. It is also difficult to awaken from delta sleep, as most of us feel dazed or groggy. Stages 3 and 4, called slow wave or delta sleep, are the deepest levels and occur mostly in the first third of the night. It is during delta sleep when your body heals itself. It is also difficult to awaken from delta sleep, as most of us feel dazed or groggy. Sleep stages cycle every 90 to 120 minutes. During a normal night, there are about four to five sleep cycles. Sleep stages cycle every 90 to 120 minutes. During a normal night, there are about four to five sleep cycles.

Dreaming 1) Everyone Dreams 1) Everyone Dreams 2) Dreams occur during REM sleep 2) Dreams occur during REM sleep 3) You forget 90% of your dreams within 10 minutes of waking up. 3) You forget 90% of your dreams within 10 minutes of waking up. 4) Not everyone dreams in color. 4) Not everyone dreams in color. 5) If you are awakened during REM sleep you are more likely to remember your dreams than if you had a full night sleep. 5) If you are awakened during REM sleep you are more likely to remember your dreams than if you had a full night sleep. 6) Toddlers don’t dream about themselves until age three. 6) Toddlers don’t dream about themselves until age three. 7) Dreams are symbolic 7) Dreams are symbolic

Sleep Needs: How much is enough? Every person’s sleep need vary. Every person’s sleep need vary. Mostly, people need an average of 8 hrs. or sleep for 16 hours of wake time. Mostly, people need an average of 8 hrs. or sleep for 16 hours of wake time. Myth: The need for sleep doesn’t decrease with age, although it may be harder to stay asleep for long periods of time. Myth: The need for sleep doesn’t decrease with age, although it may be harder to stay asleep for long periods of time. Studies show that teens need on average 9.25 hours of sleep a night. Studies show that teens need on average 9.25 hours of sleep a night.

Tom Brady: Asleep at 8:30 too html too html too html

Why is it hard then to fall asleep? Sometime in late puberty, the body secretes the sleep- related hormone melatonin at a different time than it normally does. Sometime in late puberty, the body secretes the sleep- related hormone melatonin at a different time than it normally does. This changes the circadian rhythms that guide a person's sleep-wake cycle. For instance, if you told your teen to go to bed at 10 p.m., she may end up staring at the ceiling until 1 or 2 a.m. waiting to fall asleep. This changes the circadian rhythms that guide a person's sleep-wake cycle. For instance, if you told your teen to go to bed at 10 p.m., she may end up staring at the ceiling until 1 or 2 a.m. waiting to fall asleep. At about 7:30 p.m. a teen feels wide awake and fully alert, unlike an adult who is starting to "wind down" and feel sleepier as the evening progresses so that at 10 p.m. the adult is ready to go to bed. The teen-agers "wind down" time takes place much later. At about 7:30 p.m. a teen feels wide awake and fully alert, unlike an adult who is starting to "wind down" and feel sleepier as the evening progresses so that at 10 p.m. the adult is ready to go to bed. The teen-agers "wind down" time takes place much later.

What happens if you don’t get enough? Sleep Deprivation: Sleep Deprivation: –Impairs memory –Irritability –Mood swings –Depression –Damage immune system –Impair Judgment –Auto accidents –Decrease in performance

What Just 2 Hours Less Sleep Will Do to Your Looks o.com/health/wha t-just-2-hours- less-sleep-will-do- to-your-looks ht ml o.com/health/wha t-just-2-hours- less-sleep-will-do- to-your-looks ht ml o.com/health/wha t-just-2-hours- less-sleep-will-do- to-your-looks ht ml o.com/health/wha t-just-2-hours- less-sleep-will-do- to-your-looks ht ml

Common Sleep Disorders in Teens Sleep Apnea: Causes a person to temporarily stop breathing during sleep. Sleep Apnea: Causes a person to temporarily stop breathing during sleep. Insomnia: Trouble falling or staying asleep Insomnia: Trouble falling or staying asleep

Getting a Good Night Sleep Eliminate caffeine (or foods that have caffeine, such as chocolate). Eliminate caffeine (or foods that have caffeine, such as chocolate). Set a regular sleep schedule and stick with it, even on weekends. Set a regular sleep schedule and stick with it, even on weekends. Avoid exercise after dinner. Avoid exercise after dinner. Wear comfortable clothes or pajamas to bed. Wear comfortable clothes or pajamas to bed. Make sure your room is not too hot or too cold. Make sure your room is not too hot or too cold. Avoid stimulating TV, music or computer time before bed. Avoid stimulating TV, music or computer time before bed. Use meditation or relaxation techniques. Use meditation or relaxation techniques. Try the old standby: counting sheep -- in other words, activities that are repetitive and lack stimulation. Try the old standby: counting sheep -- in other words, activities that are repetitive and lack stimulation.

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Start School Later?

Exit Slip True of False True of False –There are TWO broad categories of sleep. –Not everyone dreams. –MOST people need 8 hours of sleep –Sleep deprivation can cause mood swings. –Screen time late at night does NOT alter sleep habits.