1.  The Effects of Sleep on Learning Joseph D’Intino, M.Ed SPA Presentation November 5 th, 2014

2. Outline  Development  Optimal Hours  Learning and Sleep  Resources

3. Our needs change  Sleep needs change over development  Meeting sleep requirements are important for healthy development.

4. 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

5. Adolescents and Sleep  Circadian rhythms – late to bed, late to rise  Poor sleep hygiene:  Electronics before bed  Time management issues

6. Calculating Sleep Debt MonTue s WedThursFriSatSunTotal Expected hours 999999963 Actual hours 777777749 Hours Deprived 222222214 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.

7. Preparation for Learning  More than just focus  Eliminating unnecessary information  Restoration  Memory – According to importance

8. 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

9. 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

10. Resources  Russell Foster: Circadian Neuroscientist: Why do we sleep?  http://www.ted.com/talks/russell_foster_why_do_we_sleep#t-1288373 http://www.ted.com/talks/russell_foster_why_do_we_sleep#t-1288373  Making up for “sleep-debt”  http://www.scientificamerican.com/article/fact-or-fiction-can-you-catch-up- on-sleep/ http://www.scientificamerican.com/article/fact-or-fiction-can-you-catch-up- on-sleep/  Tackling Sleep Myths  http://www.huffingtonpost.com/2014/03/13/sleep-myths_n_4913209.html http://www.huffingtonpost.com/2014/03/13/sleep-myths_n_4913209.html  Doyle, T., & Zakrajsek, T. (2013). The New Science of Learning. Virginia: Stylus. p.15-34.  D’Intino, J. (2014, June 2). The Way We Learn: Golden Slumbers. Retrieved from: http://www.thestudyblogosphere.com/thewaywelearn/2014/06/02/golden-slumbers/ http://www.thestudyblogosphere.com/thewaywelearn/2014/06/02/golden-slumbers/

11. Questions?

12. Thank You!