1. SLEEP Hillcrest Middle School 8 th Grade Health

2. Sleep is… A state that the body goes into periodically. The purpose of sleep is to get the body ready for the next day. Sleep is controlled by the brain. Melatonin is the Chemical released by the brain to induce sleep.

3. What Happens During Sleep? During Sleep the body slows down. Repairs itself, clears away wastes in the body that have built up during the day. Mentally processes what has taken place the previous day.

4. How Much Sleep Do You Need? The amount you need is based on your age. *Babies need 16-20 hours day. *Children need 10-14 hours a day. *Adolescents need 8-10 hours a day. *Adults need 6-8 hours a day.

5. There Are Two Types of Sleep….

6. REM (rapid eye movement) REM( Rapid Eye Movement) –The dreaming state. You may not remember them but you dream 4-5 times a night. –Your eyes move rapidly and your mind is very active. Muscles will twitch. –This is when your mind processes information and files away memory. –Most people have 4-5 periods of REM sleep a night. –Each lasts 5-15 minutes.

7. Non- REM –T–The changes from being awake and sleep- the muscles begin to relax and eye movement becomes slow. –T–The body goes from light sleep to moderate sleep to deep sleep. –D–Deep Sleep- important in allowing the body to rest and repair themselves. People who have problems with sleep lack deep sleep.

8. When You are Sleep Deprived…. Learning Suffers - –Decreased creativity. –Impaired memory –Reduced a ability to pay attention.

9. When You are Sleep Deprived…. Athletic Performance Suffers –B–Blurred vision –D–Diminished mental functioning. –I–Increased feelings of exertion.

10. When You Are Sleep Deprived…. Overall Health Suffers –More acne prone. –Impaired immune system. –Hormone imbalances that make obesity more likely.

11. When You are Sleep Deprived… Mood is affected – your in a bad one!!! –More Aggressive –Irritability –Increased risk for depression

12. What Keeps You Awake??? Caffeine -in coffee, soda blocks the adenosine receptors in the brain which prevents the sleep inducing chemical from doing its job. - Caffeine can affect your ability to fall a sleep even hours after drinking it.

13. What’s Keeping You Awake continued…. Long Naps - Naps to close to bed time use up the chemicals that cause us to sleep making it more difficult to fall a sleep. (use up Melatonin) Erratic Schedule – The body works best on a schedule - same wake up and sleep times every day of the week. -Staying up an hour later or waking up more then two hours disrupts this schedule. Making it more difficult to go back to your usual schedule.

14. More Sleep Distractions… Distracting Bedroom – Your bedroom needs to be a comfortable temperature, dark, quiet and free from distractions (T.V., computer or cell phone). Stimulating Activities at Night - Homework, reading complex books, or exercise revs up your system making you too alert to fall a sleep.

15. Sleep Disorders Untreated Sleep Disorders - conditions that hurt your ability to sleep. Examples Include: *Apneas *Snoring *Nightmares/terrors *Periodic Limb Disorder *Restless Leg Syndrome

16. Recommendations for a Good Nights Sleep…. Nap only for 20-30 Minutes Avoid caffeine and nicotine Exercise at least 5 hours before bed Stick to a regular schedule Good sleeping environment –Use curtains and have a comfortable temperature Relax an hour or two before bed. –Calm music, bath or read something light

17. QUESTIONS…. 1.) Your busy with homework, after school activities and hanging out with friends so you might be tempted to cut out some sleep so you can fit it all in. Do you think it is a good solution why or why not? 2.) Have you ever had trouble falling a sleep? What are some ways you could fall asleep when your having trouble?

18. Sleep Questions…. 3.) You wake up at 6:00am Monday through Friday to make it on time for school. On Saturday and Sunday you sleep till noon. Is this a good solution to managing your sleep? Why or why not. 4.) You work out everyday and feel guilty when you don’t have time to get your workouts in. The only time you have during the week is 9:00pm. You need to get to bed by 10:00pm. Will you sleep well on this night? Why or why not?

19. Questions continued…. 5.) What are the two types of sleep? How can they be identified? 6.) On average, how many dreams do you have each night? 7.) What happens to your body during sleep? 8.) Why is it important to get a good night sleep each night?

20. Have a Good Nights Rest!!!