1. Sleep and Mental Health
PE Health Unit – Lesson 2

2. Sleep – Are you getting enough?
Not getting enough sleep can affect a person’s physical and emotional well-being
Although sleepiness is an obvious consequence of inadequate sleep, those who do not get enough sleep may have difficulty:
Processing information
Learning
Behaving reliably
Controlling emotions (i.e. become easily frustrated; irritable)
Performing to the best of their abilities

3. Sleep – Are you getting enough
Teenagers require adequate sleep each night on a regular basis to do their best in work and activities
Need about 9 hours of sleep per night
Example:
If teens are only getting 7 hours of sleep during the weekdays  accumulate a sleep deprivation of 10 hours by the weekend
Although teens may feel better on Saturday morning with an extra one or two hours of sleep, they will likely fee tired and irritable in the afternoon

4. Sleep – Are you getting enough?
Increases in activities, homework, and other things can get in the way of a good night’s sleep
Television, the internet, cell phones, computers, e- mail, the amount of caffeine in food and drinks
Caffeine in food and drinks
When adding up the daily intake of caffeine in colas, chocolate, and other foods eaten consistently, it isn’t surprising that people have trouble sleeping
Even low amounts of caffeine can affect the amount of quality sleep
 It is recommended that adult consumption be between mg (that's equivalent to 3-4 cups of coffee) and teens be around 100 mg
People don’t always realize the amount of caffeine in products

5. The Importance of sleep
Sleep helps you feel less stressed and even helps you to maintain a healthy diet.
Sleep deprivation can affect important aspects of your mind and body such as
Mood, energy, ability to learn, memory, good judgment, reaction time and efficiency.
Many of the health benefits of sleep take place during NREM (non-rapid eye movement) sleep 
Tissue growth and repair occurs
Energy is restored and hormones that are essential for growth and development are released.
REM sleep, when dreaming occurs, is essential to our minds for processing and consolidating emotions, memories and stress.
Deep REM Sleep plays a crucial role in physical health
Blood flow decreases to the brain and redirects itself towards the muscles, allowing the body and mind to rest and recover.

6. Problems from not being fully rested…
Irritability
Difficulty concentrating and learning
Don’t move information from short- term to long-term memory as well
Falling asleep in class
Mood swings and behavior problems
More accident prone
More prone to depression
Trying to catch up on weekend further confuses your internal clock
DISCUSS!!!

7. Suggestions for getting a good night sleep:
Stay away from stimulants (caffeine, chocolate, colas etc.) in the evening
Do not go to bed hungry, have a light snack
Turn off any devices; keep electronics out of your room
Disengage from any stimulating activities like exercise, computer games, or talking on the phone for at least 30 minutes prior to bedtime
Read for leisure
Take a warm bath or shower
Talk to someone
Try a cup of hot milk

8. Conclusion Health is holistic
Physical, mental, emotional, spiritual, social
Sleep, allows us to process information and perform better on memory tasks, as well as learn, and behave reliably.
Our bodies all require long periods of sleep in order to restore and rejuvenate, to grow muscle, repair tissue, and synthesize hormones.

9. Task One week sleep diary
Fill out one “sleep diary” handout each day for 7 days