1. What is it?
About half of all Americans report difficulty with this at least occasionally.
The National Highway and Traffic Safety Administration has estimated that that it causes 100,000 auto crashes each year.
It has attributed to 1,500 traffic-related deaths and tens of thousands of injuries and lasting disabilities.
It has been associated with difficulty in concentration.
It has been found to impair the ability to perform tasks involving memory, learning, and logic.

2. Sleep Deficit
Are you surprised?

3. The Importance of Sleep
Grade 7.PCH.1.1
Predict the health consequences of inadequate rest and sleep

4. Sleep is essential for good health, mental and emotional functioning, and safety. Research shows that people suffering from chronic insomnia (not being able to sleep) are more likely to develop several kinds of psychiatric problems.

5. People with sleep disorders have difficulty staying awake during the day and are more likely to have high blood pressure and feel stressed and less productive. Insufficient sleep leads to lack of concentration and may contribute to accidents at school or on the job.
Lack of sleep can impair judgment and even damage your relationships with others because it can cause emotional instability and difficulty processing and communicating information.

6. Studies show that adequate sleep enhances attentiveness, concentration, mood, and motivation. In general, most teens need between 8 1/2 and 9 1/4 hours of sleep a night.
Before the light bulb was invented about 100 years ago, people tended to sleep about nine hours a night. Because of round-the-clock entertainment such as radio, TV, and computers, people are sleeping less and less.

7. The Secrets to Good Sleep
Avoid caffeine late in the afternoon and always abstain from nicotine and alcohol. Caffeine and nicotine can delay sleep and alcohol may interrupt sleep.
If you have trouble sleeping – avoid taking naps.
Do not exercise during the last three hours before bedtime.
Establish a regular bedtime routine that allows you to calm down and let your brain know it is time to sleep.
The Secrets to Good Sleep

8. The Secrets to Good Sleep
Don’t use your bed for anything other than sleeping. (Don’t do homework in bed or watch TV in bed so you will associate your bed with sleep.)
Make your sleep environment as pleasant, comfortable, quiet, and dark as you need it.
If you can’t go to sleep after 30 minutes, don’t stay in bed tossing and turning. Get up and involve yourself in a relaxing activity like listening to soft music or reading until you feel sleepy again. Try to clear your mind!

9. Does it take you more than 30 minutes to fall asleep at night?
Do you wake up too early in the morning?
Do you have a hard time going back to sleep if you wake up during the night?
When you awaken, do you feel groggy or lethargic?
Do you feel drowsy during the day, particularly during monotonous situations?

10. If you answered yes to any of these questions, you may have a “sleep debt” and you probably do not even realize it. The National Sleep Foundation conducted a poll and found that 60% of American adults experience sleep problems.

11. Seven Sleep-Smart Tips for Teens
1. Sleep is food for the brain: Get enough of it, and get it when you need it. Even mild sleepiness can hurt your performance -- from taking school exams to playing sports or video games. Lack of sleep can make you look tired and feel depressed, irritable, and angry.
2. Keep consistency in mind: Establish a regular bedtime and wake-time schedule, and maintain it during weekends and school (or work) vacations. Don't stray from your schedule frequently, and never do so for two or more consecutive nights. If you must go off schedule, avoid delaying your bedtime by more than one hour, awaken the next day within two hours of your regular schedule and, if you are sleepy during the day, take an early afternoon nap.

12. Seven Sleep-Smart Tips for Teens
3. Learn how much sleep you need to function at your best. You should awaken refreshed, not tired. Most adolescents need between 8 1/2 and
9 1/4 hours of sleep each night. Know when you need to get up in the morning, then calculate when you need to go to sleep to get at least 8 1/2 hours of sleep a night.
4. Get into bright light as soon as possible in the morning, but avoid it in the evening. The light helps to signal to the brain when it should wakeup and when it should prepare to sleep.

13. Seven Sleep-Smart Tips for Teens
5. Understand your circadian rhythm. Then, you can try to maximize your schedule throughout the day according to your internal clock. For example, to compensate for your "slump (sleepy) times," participate in stimulating activities that are interactive, and avoid potentially unsafe activities, including driving.
6. After lunch (or after noon), stay away from coffee, tea, colas with caffeine, and nicotine, which are all stimulants.

14. Seven Sleep-Smart Tips for Teens
7. Relax before going to bed. Avoid heavy reading, studying, and computer games within one hour of going to bed. Don't fall asleep with the television on -- flickering light and stimulating
content can inhibit restful sleep. If
you work during the week, try to
avoid working night hours. If you
work until 9:30 pm, for example,
you will need to plan some down
time to unwind before going to
sleep.