Writing 1 and 2—February 24, 2016 Journal: Do you think you get all the sleep you need every night? How do you feel the day after you have not slept enough or not slept well? How much sleep is needed for good health? What would happen if you were not allowed to sleep for a very long time?

Discuss whether you agree or disagree 1. Everyone has a biological clock. T 2. Drinking coffee cures drowsiness. F 3. Safe drivers don’t have to worry about being sleepy. F 4. Nearly everyone gets enough sleep. F 5. Being sleepy makes it hard to think straight. 6. Most teenagers need at least nine hours of sleep each night. 7. Driving makes you sleepy. 8. Sleep is time for the body and brain to shut down for rest. 9. The body quickly adjusts to different sleep schedules. 10. Getting one hour less sleep per night than I need will not have any effect on my daytime performance.

After Reading What changes in our sleep habits as we mature and why? Besides biological reasons, what other issues affect teens’ sleep habits? How much sleep should teens be getting a night and what can this amount of sleep help teens do? What does the hormone cortisol affect and how does sleep affect the hormone? How does sleep affect blood glucose and what does that mean for humans? What are ghrelin and leptin, and how does sleep affect them? What do stimulants do and what do they have to do with sleep patterns? What is the reason for and the effect of several schools putting back the start of the school day? What can teens do themselves to change their sleep habits? What traditional idea about sleep must be adjusted by both teens and adults? What things overall have you learned by reading the article about what can improve if teens get more sleep?

10 Tips for a Good Night’s Sleep 1. Maintain the same sleep/wake cycle on both weekdays and weekends. This prevents our internal biological clock from being reset by altered bedtimes and wake times. 2. Avoid alcohol. Alcohol inhibits REM sleep and disrupts sleep during the last part of the night. Alcohol does not promote good sleep and it can exacerbate existing sleep disorders, especially apnea. 3. Avoid caffeine from midafternoon on. Caffeine is a stimulant that interferes with sleep onset and the rhythm of sleep. Caffeine may take up to 8 hours to be cleared from the body. 4. Avoid nicotine. In addition to other health-related issues of smoking, nicotine is a stimulant, which produces changes in the body and brain that are not compatible with good sleep. 5. Engage in exercise. Exercise during the day improves the quality of NREM sleep. However, exercise up to four hours prior to bedtime can interfere with sleep. 6. Control your bedroom environment. Make your room and bed as comfortable as possible. At bedtime, keep your room as dark and quiet as possible. Keep the temperature on the cool side. A temperature of 65°F is recommended for good sleep. 7. Avoid late evening meals, although a light snack (not too much) is okay. Foods such as milk, bananas, fish, and turkey, which contain the amino acid tryptophan, may have some benefit in promoting sleepiness. 8. Try to get outside in natural sunlight for at least 30 minutes each day. Daylight is important in regulating our circadian rhythm. 9. Try to relax and leave the day’s problems behind. Unwind by reading or listening to the radio. Don’t watch the clock and worry about getting to sleep. 10. If you believe you have a serious problem, there are sleep specialists who can help. Begin by talking with your physician.