Unit 5: Rest Your Body

Overview

How to assess your sleep Sleep basics How to sleep better Sleep disorders

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What Is Sleep?

State of rest with physical and metabolic changes

Body is renewed

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Why Is Sleep Needed?

Learning and memory Emotional and social behavior Nervous system Immune system Growth and development

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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?

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How Much Sleep Is Needed?Group Sleep Needed

Infants 16 hours

Babies/toddlers (6 months–3 years)

10–14 hours

Children 3–6 years 6–9 years 9–12 years

10–12 hours10 hours9 hours

Teenagers 9 hours

Adults 7–8 hours

Older adults 7–8 hours

Pregnant women May need more than 7–8 hours© 2010 by the University of Idaho

Statistics

Average sleep: 7.4 hours

75% report symptoms of sleep problems

4.5 hours of screen time a day

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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

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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

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http://www.pbs.org/wgbh/pages/frontline/video/flv/generic.html?s=frol02sfacq392&continuous=1

Effects of Sleep Deprivation

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Why are you not sleeping?

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Add up your tech time. Is it interfering?

Brainstorm other reasons. Discuss with a partner how to

overcome this hurdle.

How Sleepy Are You?

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Tips for Sleeping Better Improve daytime habits Create a better sleep environment Follow a presleep ritual Go back to sleep faster

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Improve Daytime Habits

Surround yourself with bright light Exercise at the right time Avoid napping Don’t smoke

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Avoid Stimulants High energy TV shows High energy music Fights Stressful thoughts Caffeine (cola, coffee, energy

drinks, aspirin, weight loss pill, decongestants)

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Create a Better Sleep Environment

Have a comfortable bed Declutter Keep the bedroom peaceful

Quiet Dark Comfortable Without pets

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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

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How’s Your Sleep?

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Used with permission of the National Sleep Foundation. For further information, please visit http://www.sleepfoundation.org/

Rest Your Body Goal

Set a goal to improve a sleep habit that will help balance your life

SMART GoalsSpecificMeasurableAchievableRewardingTime-bound

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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

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