1. Sleep Deficit Equals a Health Deficit
Used by Permission….
2006 TAHPERD Conference
Fort Worth, Texas
Dr. Lisa Alastuey, University of Houston
and
Dr. Kim Archer, Stephen F. Austin University

2. Objectives Describe why sleep is an important part of your health.
List the effects of sleep deprivation.
Compare how the amount of sleep needed by teens differs from the amount needed by adults or children.
Identify the two different types of sleep.
List three ways that you can improve your sleeping habits.

3. The amount of sleep we get affects how we think, feel, look, and act.

4. Sleep Myths Sleep is time for the body and brain to shut down.
Getting one hour of sleep per night less than needed will not have any effect on daytime functioning.
The body adjusts quickly to different sleep schedules.
People need less sleep as they grow older.
A “good night’s sleep” can cure problems with excessive daytime sleepiness.

5. What Makes Us Sleep?
Circadian rhythms - the body’s internal system for regulating sleeping and waking patterns
Teens need more sleep than adults or children because the circadian rhythm is delayed during puberty.
SCN – biological clock
Body Temperature
Levels of alertness
Activity
Melatonin
External Factors
Lights

6. Sleep Composition
Polysomnography - a diagnostic test during which a number of physiologic variables are measured and recorded during sleep
Non-Rapid Eye Movement (NREM)
Rapid Eye Movement (REM)

7. Sleep Composition NREM = 75% of sleep cycle REM = 25% of sleep cycle
Stage 1 (light sleep of alpha/theta waves)
Stage 2 (slower theta waves/sleep spindles)
Stage 3 (Slow wave sleep of theta/delta waves)
Stage 4 (entering deep sleep mode)
REM = 25% of sleep cycle
Paradoxical sleep
Sleep paralysis
Noticeable eye movement
Dream state
Long – term memory storage
Problem solving
Creative & novel ideas

8. Sleep and Life Span Children – More NREM (stages 3 & 4)
Adulthood – Constant changes
Older Adults – Less REM sleep & more NREM (stage 1)

9. Negative Consequences of Sleep Deficiency
Common Sleep Complaints
Difficulty falling sleep
Difficulty staying asleep
Difficulty going back to sleep after waking up at night
Feeling drowsy or tired on awakening in the morning
Feeling excessively tired or sleepy during the day

10. Gender Differences in Sleep
Women – daytime sleepiness and insomnia
Men – snoring
Equal in use of OTC sleep aids
Levels of Alertness on Weekdays – Women less & Men more

11. Less Sleep, More Weight
Definite relationship between adequate sleep and weight gain while aging. Possibilities include:
Reduced sleep makes our bodies metabolize less efficiently
Patterns of forms of exercise varied
Patterns of forms of eating varied
Hours slept reveals a basic life change
Another study on sleep shows that people don’t actually sleep as much as they think they do

12. Sleep Disorders Sleep Apnea. Dyssomnia. Parasomnia.
Related breathing disorder that causes your body to stop breathing during sleep. Very Common. Obesity major risk factor.
Dyssomnia.
(I.e., insomnia, sleeplessness, wakefulness).
Four basic kinds of insomnia:
Difficulty falling sleep, difficulty staying asleep, waking up too early, and poor quality of sleep.
Parasomnia.
(I.e., sleepwalking, night terrors, bedwetting, and narcolepsy).

13. Other Health Problems that can be Caused or Worsened by Poor Sleep:
Weight Gain
Sleep Apnea
Bed Sores
Stress
Fatigue
Inability to concentrate
Memory Loss
Muscle Aches and Soreness
Restless Leg Syndrome
Arthritis and Joint Pain
Insomnia
Back and Neck Pain
Narcolepsy
Sciatica
Fibromyalgia
Irritability
Depression
Scoliosis
Work or Sport-related Injuries
And Snoring

14. Health Benefits of Getting Recommended Amount of Sleep Every Night
Strengthened immune system
Increased memory
Improved reaction time
Sleep better
Work better
Play better
Most adults need an average of 8 hours of sleep per night.
Teens need 8.5 to 9.25 hours of sleep per night.

15. Sleep Tips for Adolescents
Stay away from caffeine and nicotine, which are both stimulants, after noon.
Avoid heavy studying or computer games before bed, they can keep you awake.
Avoid arguments just before bedtime.
Avoid trying to sleep with a computer or TV flickering in the room.
Avoid bright light in the evening, but open blinds or turn on lights as soon as the morning alarm goes off to aid awakening.
Sleep in on the weekend but no more than 2 or 3 hours later than your usual awakening time or it will disrupt your body clock.

16. Resources American Academy of Sleep Medicine
American Sleep Apnea Association
National Highway Traffic Safety Administration Drowsy driving and automobile crashes. Retrieved July 13, 2000 from
National Sleep Foundation

17. Resources NIH – Sleep Curriculum Sleep for Kids Organization
Sleep for Kids Organization
Standard Sleepiness Scale