Expected Learning 26/3 Be able to suggest strategies to help get better sleep.

Do you struggle to get out of bed each morning on a school day? Do you often feel the need to fall asleep in class during the day? Do you often have trouble concentrating in class, especially at the start of the day and after lunch? Do you text, email or network with friends on the computer or play computer games right up until going to bed? Do you drink caffeine drinks to keep awake and get you through the day? Do you keep pressing the snooze button on the alarm because you don’t want to wake up?

Sleep Re-Cap Sleep follows a regular cycle each night. Each complete cycle lasts for about 90 minutes and has 4 stages non-REM sleep with REM sleep the final stage Melatonin helps regulate the body’s clock of sleep-wake cycles. It is at it’s highest at night and the presence of light reduces it’s production. Teenagers are often sleep deprived because they do not get the required 9-10hrs sleep a night due to lifestyle factors and biological factors – melatonin is released later at night.

Things that inhibit sleep Copy the below table into your workbooks, write in as many things that you think help sleep and inhibit sleep. Things that help sleep Things that inhibit sleep

During the Day Get outside, preferably early in the morning (but lunchtime will do). Get some exercise each day (finish your exercise at least three hours before bedtime—elevated body temperature is a barrier to sleep). Avoid napping. Avoid caffeine (coffee, tea, soft drinks, chocolate), nicotine and other stimulants after noon.

Around Bedtime Aim for 9-10 hours sleep a night. Choose a bedtime that works for you, and go to bed around this time each day. Avoid alcohol—although it makes you sleepy, it shortens and disrupts sleep. Avoid overstimulation later in the evening. Intense study, computer games, arguing or heated discussions are incompatible with sleep. Create a good sleeping space that is dark, comfortable, cool, quiet and uncontactable, which means no mobile phone and no Internet. Develop a soothing pre-sleep routine to train the body into a relaxed state for bed (try a hot bath or a quiet read, chamomile tea or a relaxation technique in the hour before bed).

Around Bedtime Avoid bright light in the evening. Screens, especially computer screens and mobile phones at close range, tell the body clock that it is not yet dark. Avoid late night conversations on the mobile. Studies suggest that mobile phone signals alter our brain waves. This, in turn, interrupts our sleep patterns if we use a mobile phone near bedtime. If you have any worries or concerns at bedtime, write them down for consideration in the morning. If you’re not asleep 20 minutes after lights out, get up and do something quiet until you feel tired. Having a glass of warm milk can help you feel sleepy due to the amino acid tryptophan

In the Morning Catch Up Sleep Open the blinds or turn on lights as soon as you get up. The body clock benefits from a light reminder that the day has started. Catch Up Sleep Weekend sleep-ins are OK, but don’t get up more than two to three hours later than your usual awakening time or it could disrupt your body clock.

Sleep Tips for Teenagers Use the information from this lesson to create a ‘sleep stuff’ presentation aimed at teenagers. Your presentation may take the form of a brochure, a poster, a PowerPoint, a Prezi or any other format you choose. Include any information and ideas about sleep that you believe all teenagers should know about.

Brain Care

Have you been unable to concentrate and think clearly after eating certain foods? Have you felt the need to drink water but ignored it? Do you think about doing exercise, but just can’t be bothered … it’s easier being a couch potato!

Exercise Exercise improves the brain’s ability to think clearly, concentrate, learn and remember. By increasing the supply of oxygen and nutrients to the neurons, brain function is enhanced. Also increases the release of ‘feel-good’ chemicals such as serotonin and dopamine, which can improve mood and reduce stress. Regular exercise can even be a powerful factor in reducing depression.

Brain Exercise Be willing to try new things challenge yourself with new activities and routines. Try different subjects or electives at school; Join a group that can teach you new skills; learn a new instrument; take up a new hobby. Use mental arithmetic whenever you can – don’t reach for the calculator until you’ve out your brain to work first. Turn off the television and try some mental stimulation instead. Read a book, do some puzzles or mind games or play a computer game that involves strategy and problem-solving. Play games that involve memory or strategy such as cards or chess.

Technology Our desire for entertainment, information and constant communication may have both benefits and negative side-effects for our brain. The digital age is feeding our brain’s reward centres through excitement, entertainment and fast-changing activity. Electronic games can be powerful tools for improving problem-solving and scientific thinking skills as well as improving hand–eye coordination, depth perception and even attention span. Some online games also require collaboration with other players to succeed, encouraging gamers to work together. A lack of real social interaction can lead to inexperience in reading social cues and body language. This can lead to misreading the facial expressions of others and difficulties in communicating.

Diet At least 20 per cent of our food intake is directly utilised by our brain. The type of food we eat can have a direct effect on our mood, sleep patterns and ability to think and concentrate. Good nutrition helps to protect the brain against toxins. It can also improve mental function and assist in the formation of memories. When hungry, we can lack motivation and energy, and experience a lower capacity for thinking and problem solving. Skipping breakfast can directly impact upon our brain’s ability to function in the classroom. Being hungry can also affect our mood and the ability to fight infection, making us more likely to get sick. Good nutrition is important for a healthy brain. A balanced diet high in protein, omega-3 fats, low GI foods, anti-oxidants, vitamins and water is essential for short term & long term brain health.