1. Sleep

2. Varying Sleep needs  Infants and children need more sleep than adults  Surprisingly teens require more sleep than adult, but often don’t get enough sleep to meet their needs  Sleep deficit – a shortage of sleep that leads to tiredness and to other health problems  Many teens school day starts at 8 am, however, teenagers must go to sleep by 9 or 10 pm to receive the recommended 9 hours.  Short sleepers – people that can function on less sleep than others.  Short sleepers have a genetic mutation that regulates their sleep cycle. They feel fully awake after only 4-6 hours of sleep.

4. Impact of insufficient sleep  Adequate sleep is essential for a person’s development and for the maintenance for good physical mental health.  Can lead to problems with judgement, reaction time, and other functions  Inadequate amounts sleep can have a serious impact on health, accidents, and performance in school and athletics.

5. Impacts of insufficient sleep  Disease—  Diabetes  Cardiovascular disease  Hypertensions  Stroke  Coronary heart disease  Irregular heartbeats or cardiac arrthymias

6. Impact on insufficient sleep…  Obesity  It is unclear why insufficient amounts of sleep leads obesity  One possibility is that short amounts of sleep changes a persons metabolism.  Another possibility is that its influences the function of the hypothalamus, which regulates the appetite and energy consumption. A study from Stadford University

7. Impacts on insufficient sleep….  Accidents —lack of sleep impairs ability to pay attention, concentrate and react quickly. Losing 1 hour of sleep a day for 3 days can lead to impairments that cause serious injuries and even death  Car accidents – same as drunk driving possibly even worse. Unfortunately stimulants fail to compensate for severe sleep deprivation.  Workplace accidents— One study found that by reducing the shift hours a doctor works and reduce medical errors by 36%.  Some laws have been put in place to help people get adequate amounts of sleep.  Rest periods between medical shifts  Minimum rest periods for airline pilots between flights  Maximim number of hours a truck driver can drive in a week

9. Impact of insufficient sleep…  School performance—  Problems with concentration  Paying attention  Solving problems  Retaining information

10. Questions?  List your family members’ ages and identify the recommended amount of sleep for each.  Explain why teens are more likely than others to experience sleep deficit.  Describe the possible impact of insufficient sleep on your health.

11. Science behind sleep

12. The Body’s Biological Clock  Circadian Rhythms – naturally occurring physical, behavioral and mental changes in the body that typically follow a 24 hour cycle of the sun.  Suprachiasmatic nucleus(SCN)— group of nerve cells in the hypothalamus that controls sleep, body temperature, hormone levels, and brain activity.

14. Disruption to Circadian Rhythm  Jet lag —fatigue that people experience after changing time zone during travel.  People that work night shifts or long shifts may result in trouble sleep.

15. Stages of Sleep  Each night, you usually pass through 5 stages of sleep  Stage 1– Light sleep, during which you may experience vivid sensations, or hallucinations. Many may experience the sensation of falling, which may jolt them awake.  Stage 2—Body temperature drops, heart rate slows. You may have bursts of great brain activity called sleep spindles.  Stage 3—transitional stage between light sleep and deep sleep. Brain waves become even slower  Stage 4 –Deep sleep during which you are difficult to wake. Eye movement and muscle activity complete stop  Stage 5 – REM Sleep. Active stage of sleep in which your breathing changes, becoming irregular, shallow and more rapid. Your heart rate and blood pressure rises. Your eyes dart about rapidly under your eyelids and muscles are temporarily paralyzed.

16. REM sleep  The brains regions used for learning are stimulated during REM sleep.  Increased production of proteins that help your body build and maintain tissue and fight off infections.  Especially important in infancy which is why they need more sleep than adults.  A complete sleep cycle—stage 1 through REM sleep—lasts about 90 to 110 minutes. You go through the cycle 3-5 times a night.

18. Dreaming  Although you may typically forget your dreams, you do dream every night.  You spend more than 2 hours dreaming, most dreams last between 5-20 minutes.  Dreams occur during REM sleep.  People that wake up at the end of REM sleep tend to remember their dreams  Some researcher believe that dreams play an valuable role in daily life. They believe dreams help people remember information, resolve conflicts, and regulate their moods.  http://www.dreammoods.com/commondreams/chase-dreams.html

19. Impact of sleep on the body.  Nervous System  Lack of sleep causes drowsiness, difficulty concentrating, and remembering things plus physical impairment like coordination.  Researchers believe there are several ways that sleep benefits the nervous system. During sleep neurons have the chance to shut down, rest and repair. Also creates connections between neurons that can improve memory and learning.  Immune system  Getting the right amount of sleep helps build immune cells to fight infection.  Endocrine System  During deep sleep the body releases growth hormones in both children and adults.  Speeds up production of proteins for cell growth  Repairs cells damaged by stress and improve appearance.

20. Questions?  What controls the body’s physiological responses such as the sleep-wake cycle and brain wave activity?  During which stage of the sleep cycle does body temperature begin to drop and heart rate slow?  Identify way in which sleep benefits the nervous system.

21. Sleep Problems  Insomnia —a condition in which the body is unable to fall asleep or stay asleep.  Caused by stress, jet lag, diet, and health condition such as cancer, cardiovascular disease, and lung disease.  Chronic insomnia last for a month or longer  Medication can be offered for short term insomnia but discourage for long term use because of addiction and interference of good sleep habits.

22. Sleep Problems  Parasomnia —a class of sleep disorders in which a person is partially, but not completely aroused from sleep.  Most common types are nightmares, sleepwalking, restless leg syndrome, and teeth grinding.  Nightmare—highly disturbing dreams associated with negative feeling such as anxiety, fear, and sadness.  Usually happen during the last hours of sleep  Can be caused by daily life stress, trauma, exposure to books, tv, movies especially right before bed, eating before bed, illness, alcohol, illegal drugs, and some types of medicine.

23. Sleeping walking  Sleeping walking can occur in several forms from walking around the house to running also may be speaking incoherently while walking.  Caused by genetic factors, environmental factors like stress, alcohol or drug use, various medications, fever or, some types of psychiatric disorders.  Restless Leg syndrome(RLS)— is a disorder in which people experience prickling, tingling or other irresistible urges to move their legs. More common in older people.  Bruxism or teeth grinding---  Caused by stress, anxiety, abnormal bite, or missing or crooked teeth.  Mouth guards can be used to protect your teeth  Strategies to prevent it are: avoid chewing on pencils, pens or gum, focus on relaxing your teeth and jaw, place tip of tongue between teeth, relax jaw before bed by using a warm washcloth on the side of your face.

24. Sleep problems  Sleep Apnea—a disorder where a person actually stop breathing for short periods of time during sleep.  Associated with loud snoring  More common among men than in women  Two types of sleep apnea  Obstructive sleep apnea-caused by fat build up or loss of muscle tone. Windpipe collapses during sleep.  Central sleep apnea– brain fails to send the right signals to the muscles to control breathing. Caused by medical conditions like heart failure and stroke or sleeping at high altitude. Less common.

25. Symptoms of Sleep Apnea  People experience numerous side effects due to lack of sleep and lack of oxygen in the blood  Excessive daytime sleepiness  Irritability or depression  Morning headaches  A decline in mental functioning  Cardiovascular problems—high BP, irregular heartbeats, increased risk of heart attack and strokes  Accidents

26. Treatment for Sleep Apnea  Lose weight or sleep on their sides instead of back  Dental appliances  Surgery to remove tissue from the throat or clear nasal passages  Sleep machines that increases pressure in the throat to keep the airway open to assist breathing,  CPAP or continuous positive airway pressure—type of machine that either covers the mouth and nose or nasal prongs.

27. Narcolepsy  Narcolepsy– is a disorder that causes people to have difficulty regulating their sleep.  Sleep attacks various times of the day. During attacks people fall asleep suddenly and can last for a couple seconds to 30 minutes.  Can be very dangerous if it happens while driving or walking  Can be triggered by strong emotions or surprise  Causes are still unclear. Typically runs in families.  May be caused my brain injury or neurological disease  Can be treated with drugs like stimulants or antidepressants

28. Question?  List 4 types of parasomnia?  Identify possible treatments for sleep apnea.  What two factors contribute to the side effects of sleep apnea?  Identify two triggers for narcolepsy.  Older people are more likely to experience insomnia than younger people. Why do you think that is?

29. Strategies for getting enough sleep  Set and Follow a Schedule.  Going to bed and waking up at the same time everyday. Not just Monday through Friday  Sleeping a couple extra hours on the weekend disrupts your body’s clock. Making it harder to get up on Monday.  Nap Strategically  Better to take a nap than sleep in late so it doesn’t disrupt your sleep cycle.  20-60 minute naps help people feel more alert and easier to learn new skills and use their memory.  Set an alarm, nap early afternoon, and don’t nap after dinner

30. Exercise Regularly.  Exercising as little as 20-30 minutes a day can help people get to sleep and stay asleep. Doesn’t have to be all at once.

31. Avoid substances that interfere with sleep.  Substances called stimulants produce a temporary increase in activity in the body and make it difficult to sleep.  Caffeine is one of the biggest reason for difficulty sleeping.  Coffee, soda, chocolate, energy drinks, non-herbal teas and diet drugs.  Nicotine is also a stimulant. People are addicted to nicotine and tend to wake up early because of withdrawal symptom.  Eating habits affect sleep as well. Eating large meals close to bed time.  A light snack before bed can promote sleep for some. Eating food that contain tryptophan may help calm the brain and allow you to sleep better.  Tryptophan is an amino acid that aids the body in making chemicals that help you sleep. Try half a turkey sandwich or a banana.

32. Relax before bedtime  Take slow, deep breaths  Relax all of the muscle in your body, starting with your toes and working up to your head  Think about being in a peaceful, calm place, such as a warm beach or lush forest  Read a book or magazine, listen to an audiobook  Take a warm bath or shower  Listen to quiet music  Perform yoga, meditation, or gentle stretch to relax your body and mind

33. Create a comfortable sleep environment  Reduce the rooms temperature around 65 degree  Keep bedroom dark or a sleep mask  Maintain quiet. Earplug, fan or white noise machine  Make your bed as comfortable as possible. Give yourself enough room to stretch and turn comfortablely.

34. Control exposure to light  Melatonin is a naturally occurring hormone that helps regulate the sleep-wake cycle. Light affects the body’s production of melatonin.  When its dark your body produces more melatonin, which makes you feel sleepy.  Less light=less melatonin  Exposure to sunlight in the morning and throughout the day regulates your body’s biological clock and helps you feel more active.  Spend time outside everyday whenever possible.  Keep curtains and blinds open during the day  Minimize the time you spend in front of a tv or computer screen  Avoid reading from an electronic device that emits extra light before you go to bed.  Use a night light in the bathroom to prevent having to turn on the light  When you wake up, open up the blinds and curtains to jump start the body.

35. Questions?  Why might sleeping an extra 2 or 3 hours on the weekend make waking up on Monday more difficult?  What is usually the best time of day to nap?  List three eating habits that will help you sleep more soundly.  What are 2 ways to combat noise issues when trying to sleep?  How is exposure to light related to sleep?