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To Sleep or Not to Sleep

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To Sleep or Not to Sleep Powered By Docstoc
					   After completing this lesson, students will
    ◦ understand that sleep is a behavior,
    ◦ become more aware of their own sleep/wake cycles,
      and
    ◦ be able to develop and test hypotheses relating to
      sleep using data in the sleep diary.
   In Massachusetts, snoring is prohibited
    unless all windows are closed and locked!

   Teens need about 9 1/4 hours of sleep each
    night to function best (for some, 8 1/2 hours
    is enough).
    ◦ Most teens do not get enough sleep — one study
      found that only 15% reported sleeping 8 1/2 hours
      on school nights.
   Sleep is a behavioral state
    ◦ Natural part of every individual’s life
    ◦ Sleep is NOT an option. It is a REQUIRED activity

   We all recognize and feel the need to sleep

   After sleeping, we recognize that changes
    have occurred
    ◦ Feeling more rested & alert
   Not a passive event but an active process
    involving physiological (functional) changes
    in our organs.
    ◦   Brain activity
    ◦   Blood pressure
    ◦   Heart rate
    ◦   Body temperature
    ◦   Kidney function
    ◦   Digestive function

   Sleep is a cyclical process
    ◦ Non-REM (Rapid Eye Movement) Stages
    ◦ REM (Rapid Eye Movement) Stages
   Still unclear, but scientists believe we sleep
    to:
    ◦ Restore and recover body systems
    ◦ Conserve energy
    ◦ Memory consolidation  reinforces learning and
      memory
    ◦ Discharge of emotions  release of stress that
      occurs during wakefulness
   Dreams occur in NREM and REM stages of
    sleep
    ◦ Most memorable and vivid dreams occur in REM
      stages of sleep

   During an average night, we spend 2 hours
    dreaming.
   Circadian Rhythm
    ◦ Internal biological clock that regulate timing for
      sleep in humans  sleepy at night & awake during
      day
      In dark, our brains produce the hormone, melatonin
    ◦ Approximately 24-hour cycle
    ◦ Located in the hypothalamus of the brain
    ◦ Also regulates body temperature and reproductive
      cycles in some animals so they breed in winter and
      give birth in the spring.
   Scientists study sleep by measuring electrical
    changes in the brain

    ◦ Electroencephalograms (EEGs): electrodes on scalp in
      symmetrical pattern to measure changes in voltage 
      Brain Waves

    ◦ Electrooculogram (EOG): electrodes near eye to measure
      changes as eye rotates in socket

    ◦ Electromyograms (EMGs): electrodes under chin where
      muscles in area demonstrate dramatic changes during
      stages of sleep
At your table, please make a list of the things
    that prevent you from sleeping enough
   Allergies
   Noise
   Distractions (computer, TV, phone)
   Poor time management
   There are more than 70 known sleep
    disorders, the most common are:
    ◦   Sleep apnea
    ◦   Insomnia
    ◦   Narcolepsy
    ◦   Restless leg syndrome

   Talk to you doctor if you think you have a
    sleep disorder!
   It is not normal for a person to be sleepy at
    times when he/she expects to be awake

   Problematic sleepiness is associated with:
    ◦   Difficulty concentrating
    ◦   Memory lapses
    ◦   Loss of energy
    ◦   Fatigue
    ◦   Lethargy
    ◦   Emotional instability
   Injury or Death
    ◦ Approximately 100,000 automobile crashes each year
      result from drivers who were “asleep at the wheel.”

   Make you more prone to pimples. Lack of sleep can
    contribute to acne and other skin problems

   Cause you to eat too much or eat unhealthy foods
    like sweets and fried foods that lead to weight gain

   Difficulties concentrating, solving problems, learning,
    memory, thinking and feelings
    ◦ Poor school & work performance
    ◦ Difficulty with relationships
    ◦ Errors & accidents
   New York Times Article
   Make sleep a priority. Decide what you need to change to
    get enough sleep to stay healthy, happy, and smart!

   Naps can help pick you up and make you work more
    efficiently, if you plan them right. Naps that are too long
    or too close to bedtime can interfere with your regular
    sleep.

   Make your room a sleep haven. Keep it cool, quiet and
    dark. If you need to, get eyeshades or blackout curtains.
    Let in bright light in the morning to signal your body to
    wake up.

   No pills, vitamins or drinks can replace good sleep.
    Consuming caffeine close to bedtime can hurt your sleep,
    so avoid coffee, tea, soda/pop and chocolate late in the
    day so you can get to sleep at night. Nicotine and alcohol
    will also interfere with your sleep.
   Establish a bed and wake-time and stick to it, coming as
    close as you can on the weekends. A consistent sleep
    schedule will help you feel less tired since it allows your
    body to get in sync with its natural patterns. You will find
    that it’s easier to fall asleep at bedtime with this type of
    routine.

   Don’t eat, drink, or exercise within a few hours of your
    bedtime. Don’t leave your homework for the last minute.
    Try to avoid the TV, computer and telephone in the hour
    before you go to bed. Stick to quiet, calm activities, and
    you’ll fall asleep much more easily!

   If you do the same things every night before you go to
    sleep, you teach your body the signals that it’s time for
    bed. Try taking a bath or shower (this will leave you extra
    time in the morning), or reading a book.

				
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