By Eda Martin MS, RD Director of Child Nutrition Services ESUSD

 Consider the following questions, then share with one partner:  How much sleep do you get a night?  Do you feel like you get enough sleep? How can you tell?

 85% of teens get less than min requirements of 8 ½ hours of sleep?  Less Sleep ≠ More Time  Shortened Sleep:  Impairs learning  Performance  Health  Safety  55% of fall-asleep crashes involve drivers 25 years of age or younger  51% of adolescents who drive report that they have driven drowsy in the past year

 What sleep is and why it is important  How much sleep you need  How sleep patterns are different in teens  How sleep deprivation affects you  Signs and symptoms of sleep disorders  What you can do to have healthy sleep habits and get a good night’s sleep

 Sleep plays a vital role as adolescents develop and go through the maturation process  Adolescence is a time of increased responsibility, peer pressure and busy schedules.  As a result…. Sleep,  A vital component of your life is often compromised  Can you relate? Share with a partner a time when a lack of sleep negatively affected you?

 Food for the brain – produces alertness, enhances memory and our ability to learn  A biological requirement – helps us perform effectively and safely  Essential for development – particularly during growth and maturation  A Key to our health – as important as good nutrition and regular exercise  Getting sleep helps prevent illness  Good sleep is associated with good health and healthy body weight

 A basic human drive regulated by two biological systems:  Sleep/Wake Homeostasis  The drive to sleep that increases the longer we are awake  Circadian Rhythms  The internal clock in our brain that regulates when we feel sleepy and when we are alert

 Hold up the number on your fingers to indicate the appropriate response?  Why is sleep important?  1) It enhances our memory and ability to learn  2) It helps us perform more safely  3) Both of the above  What is circadian rhythm?  1) The internal clock that regulates when we sleep  2) An ability to dance

 The internal mechanism that regulates when we feel sleepy and when we feel alert  Resides in the brain and is affected by light and dark

 Teens need 8 ½ - 9 ½ hours of sleep  85% get less than the minimum requirement  Teens often have poor sleep habits and irregular sleep patterns – trying to make up for sleep on weekends  Teens regularly experience daytime sleepiness

 Your biological clocks shift during adolescence, which drives you to a later bed time schedule (around 11:00 pm) and a natural tendency to wake later in the morning  This delayed phase syndrome can place you in conflict with their schedules – particularly early school start times  In order to get to school on time, many teens must wake before 6:30 am and shorten their sleep time

 Academics  Sports & Extracurricular activities  Part-time after-school jobs  Computer/Internet use  Watching TV  Socializing  All of these activities compete with a teen’s sleep time

 Look at the Learner Profile – which attribute do you really need to focus on to ensure you get enough sleep?

Adolescent Vicious Cycle – Does this apply to you? Late Bedtime Cumulative Sleep Debt Sleep Late on Weekends Reinforces Circadian Delay Difficulty Initiating Sleep Sleep Restricted During School Week Problems with Daytime Alertness Afternoon Napping

 Cognitive, social, and behavioral performance become impaired  Poor school performance and lower grades  Tardiness and absence from school  Difficulty remaining alert and paying attention  Reduced ability to concentrate, problem- solve, remember, and have a positive attitude

 Irritability and impaired moods  Problems controlling emotions and getting along with others  Greater risk for hyperactivity, depression, and possibly violence and substance abuse  At risk for injuries and drowsy driving accidents  Overall, daytime sleepiness reduces enjoyment and quality of life

 Snoring  Sleep Apnea  Restless Legs Syndrome  Acne  Excessive Daytime Sleepiness  Narcolepsy  Insomnia

 Establish a regular sleep schedule  During the day:  Expose yourself to light in the morning  Avoid caffeine, alcohol, and nicotine  Exercise, but not too close to bedtime  Avoid lengthy or late naps  Eat healthy wholesome foods

 Establish a regular bedtime routine  About an hour before going to bed:  Engage in a relaxing, non-alerting activity  Do not drink or eat too much  Okay before bed: 1 cup of 1% or nonfat milk  A glass of water and 1 serving of fruit (serving size depends on fruit)  Maintain a quiet, dark, and preferably cool, but comfortable sleep environment  Electronics should be turned off

 Identify three changes you can make in your lifestyle to improve the amount of sleep you get. Share as a class