The Importance of Adequate Sleep By: Allison Hampton

Facts about Sleep What is sleep? Sleep is defined as, “a condition of body or and mind such as that which typically recurs for several hours every night, in which the nervous system is relatively inactive, the eyes closed, the postural muscles relaxed, and consciousness practically suspended.” A natural periodic state of rest for the body and mind.

Facts about Sleep Types of Sleep Non REM REM What does REM stand for? Rapid Eye Movement What is the difference between Non REM and REM sleep? REM sleep is regulated by the brainstem. NREM sleep is regulated by higher brain centers. Most of the sleep we have during the night is NREM. NREM sleep is divided into 3 parts.

How much sleep do adults require? Most adults require between 7-8 hours of sleep per night. Some adults can function on six hours per night. Receiving over eight hours of sleep per night as an adult can leave you feel groggy and even more tired. Adults receiving too much sleep can also be at a greater risk of depression and weight gain. Adults most of the time sleep lighter than children however, this does not mean that they need less sleep. EDUCATORS: We must take care of ourselves, so we can properly take care of our students!

How much sleep do adolescents require and what factors are preventing them from receiving the correct amount? According to the National Sleep Foundation, “Teens need about eight to ten hours of sleep each night to function best.” Various factors can influence an adolescents failure to receive the proper amount of sleep. Puberty Busy Schedules More Active Social Lives Wrong View of Sleep

Growth and Development Puberty is a change in which most middle school students are undergoing. As educators we have to recognize these changes and promote a healthy lifestyle. Puberty can have a major impact on sleep. During puberty, there is a shift in the body’s circadian rhythms. The body does not send signs of sleepiness until about 10:00-11:00 p.m. In most cases, this is one to two hours after the child's normal bedtime. With children having to wake for school early in the morning, this causes sleep deprivation. Teens that try to fight their new sleep cycles will have trouble with their daily performance.

Symptoms of Sleep Deprivation Physical Symptoms Emotional Symptoms Muscular Exhaustion Under Eye Bags Headaches Blood Shot Eyes Yawning Depression Irritability Quiet Behavior Increased Hormone Levels

How can lack of sleep affect our classrooms daily? As educators, we must be aware of external influences that can affect our classroom environment. Sleep is something that if not received adequately, can have a negative effect on the classroom. Negative Effects could include: Lack of Concentration Lack of Motivation Low Self-Esteem All of these factors could play a role in the decrease of a student’s school performance.

What can we do as educators? As educators, we should strive daily to become good examples for our students. Encouraging students to live a healthy lifestyle is crucial to our work. Here are some tips to help our students live a healthy lifestyle: Don’t load our students down with an abundance of homework. This can induce stress hormones and also cause students to stay up later than necessary. Host a healthy eating seminar during class. Prepare healthy snacks the students can try at home. Stress the importance of staying hydrated. Take your weight and divide by 2! That number is the amount of ounces you should be drinking each day. Don’t forget your schedule! Have the students create an afternoon schedule. This can help the students stay on track. Creating routines can be good for adolescents.

The positive influence sleep can have on adolescents Now, that we have discussed the negative side to not receiving adequate sleep, let’s look at the positive effects of resting. Improved Memory Easier time concentrating Better Self-Esteem Improved Coordination Increased Energy

Tips for approaching parents If you feel as though a student in your class is not receiving the proper amount of sleep, here are some tips: Contact the parent to set up a conference. During the conference, never accuse the parent. Express your thoughts in a caring way. Have examples to back up your concerns and your reason for approaching them.

References Sleep | Definition of sleep in English by Oxford Dictionaries. (n.d.). Retrieved April 10, 2018, from https://en.oxforddictionaries.com/definition/sleep Sleep and Teens. (n.d.). Retrieved April 10, 2018, from http://sleepcenter.ucla.edu/sleep-and-teens Teens and Sleep. (n.d.). Retrieved April 10, 2018, from https://sleepfoundation.org/sleep-topics/teens-and-sleep 11 Effects of Sleep Deprivation on Your Body. (n.d.). Retrieved April 10, 2018, from https://www.healthline.com/health/sleep-deprivation/effects-on-body#1