The Effects of Sleep on Learning Joseph D’Intino, M.Ed SPA Presentation November 5 th, 2014
Outline Development Optimal Hours Learning and Sleep Resources
Our needs change Sleep needs change over development Meeting sleep requirements are important for healthy development.
How much sleep should my child have? Children ages 3-5: 11 to 13 hours Children ages 5 and 12: 10 to 11 hours Adolescents: 8.5 to 9.5 hours Adults: 7.5 to 8.5 hours
Adolescents and Sleep Circadian rhythms – late to bed, late to rise Poor sleep hygiene: Electronics before bed Time management issues
Calculating Sleep Debt MonTue s WedThursFriSatSunTotal Expected hours Actual hours Hours Deprived This means: There is a pattern of sleep deprivation Sleep cycles have been disrupted – lack of REM Poor quality of learning has taken place throughout the week.
Preparation for Learning More than just focus Eliminating unnecessary information Restoration Memory – According to importance
Memory Consolidation Working Memory – Encoding Disrupted if tired, unfocused, or stressed Short-term Memory - Storage Disrupted by interruptions of sleep cycle Long-term memory – Retrieval Disrupted if tired, unfocused, or stressed
Healthy Sleep Hygiene “Sleep Do’s” 1. Establish a routine 2. Limit light exposure well before bed-time. (i.e. laptops, phones, etc.) 3. Get exercise during the day 4. Keep a notepad near your bed 5. Have a quiet, dark, and cool room. “Sleep Don’t’s” 1. Don’t do heavy exercise before bed 2. Don’t “cram” the night before a test or assignment 3. Don’t create a sleep debt 4. Don’t nap too close to bed time 5. Don’t overstimulate your brain
Resources Russell Foster: Circadian Neuroscientist: Why do we sleep? Making up for “sleep-debt” on-sleep/ on-sleep/ Tackling Sleep Myths Doyle, T., & Zakrajsek, T. (2013). The New Science of Learning. Virginia: Stylus. p D’Intino, J. (2014, June 2). The Way We Learn: Golden Slumbers. Retrieved from:
Questions?
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