2. Unit 5: Rest Your Body

3. Overview How to assess your sleep Sleep basics How to sleep better Sleep disorders © 2010 by the University of Idaho

4. What Is Sleep? State of rest with physical and metabolic changes Body is renewed © 2010 by the University of Idaho

5. Why Is Sleep Needed? Learning and memory Emotional and social behavior Nervous system Immune system Growth and development © 2010 by the University of Idaho

6. How Much Sleep Do You Need? Hold up your fingers to indicate how many hours of sleep you think you need to get every night? © 2010 by the University of Idaho

7. How Much Sleep Is Needed? GroupSleep Needed Infants16 hours Babies/toddlers (6 months–3 years) 10–14 hours Children 3–6 years 6–9 years 9–12 years 10–12 hours 10 hours 9 hours Teenagers9 hours Adults7–8 hours Older adults7–8 hours Pregnant womenMay need more than 7–8 hours © 2010 by the University of Idaho

8. Statistics Average sleep: 7.4 hours 75% report symptoms of sleep problems 4.5 hours of screen time a day © 2010 by the University of Idaho

9. Poor decision making Poor school/work performance Increased risk of sickness Impaired memory, concentration, learning Problems with emotions and relationships Weight gain Effects of Sleep Deprivation © 2010 by the University of Idaho

10. Every study done shows a connection between sleep and school grades. Teenagers who get A’s average fifteen more minutes than B students. B students get eleven minutes more sleep than C students. C students get ten minutes more sleep than D students. Effects of Sleep Deprivation © 2010 by the University of Idaho

11. http://www.pbs.org/wgbh/pages/frontlin e/video/flv/generic.html?s=frol02sfacq 392&continuous=1 Effects of Sleep Deprivation © 2010 by the University of Idaho

12. Why are you not sleeping? © 2010 by the University of Idaho Add up your tech time. Is it interfering? Brainstorm other reasons. Discuss with a partner how to overcome this hurdle.

13. How Sleepy Are You? © 2010 by the University of Idaho

14. Tips for Sleeping Better Improve daytime habits Create a better sleep environment Follow a presleep ritual Go back to sleep faster © 2010 by the University of Idaho

15. Improve Daytime Habits Surround yourself with bright light Exercise at the right time Avoid napping Don’t smoke © 2010 by the University of Idaho

16. Avoid Stimulants High energy TV shows High energy music Fights Stressful thoughts Caffeine (cola, coffee, energy drinks, aspirin, weight loss pill, decongestants) © 2010 by the University of Idaho

17. Create a Better Sleep Environment Have a comfortable bed Declutter Keep the bedroom peaceful Quiet Dark Comfortable Without pets © 2010 by the University of Idaho

18. Follow a Presleep Ritual Go to bed at the same time every night. Get up at the same time. Create bedtime rituals Stop technology 1 hour before bedtime Eat light before bed Limit liquids Write down worries © 2010 by the University of Idaho

19. How’s Your Sleep? © 2010 by the University of Idaho Used with permission of the National Sleep Foundation. For further information, please visit http://www.sleepfoundation.org/

20. Rest Your Body Goal Set a goal to improve a sleep habit that will help balance your life SMART Goals Specific Measurable Achievable Rewarding Time-bound © 2010 by the University of Idaho

21. Summary of Stress Management Balance Your Time Manage Your Stress Recognize Internal Control vs External Circumstances Feed Your Body Well Move Your Body Often Rest Your Body Daily © 2010 by the University of Idaho