Levels of distress illness among students in UK

Levels of distress & illness among students in UK 'alarmingly high‘ (https: //www. theguardian. com/education/2019/mar/05/levels-of-distress-and-illness-among-students-inuk-alarmingly-high) • Students reported high levels of anxiety, with 42. 8% often or always worried. Almost nine in 10 (87. 7%) said they struggled with feelings of anxiety – an increase of 18. 7% points on 2017 figures – and a third (33%) reported suffering from loneliness often or all the time. • More than one in five (21. 5%) said they had a current mental health diagnosis, most commonly depression (10. 2%) and anxiety disorders (8. 4%). The stigma surrounding mental illness persists however, with more than three-quarters (75. 6%) concealing their symptoms from friends.

Karen Hodes Specialist Senior Practitioner Educational Psychologist Founder and Sleep Psychologist at happysleepers. co. uk SLEEP Why it matters and how teenagers can get enough

Karen Hodes Adolescent sleepiness may contribute to future crime Hospital attendance in England for children under 14 with sleep disorders x 3 in the last decade Sleep: Why it matters and how teenagers can get enough

In the presentation Karen Hodes What is sleep? How is teenage sleep different? The importance of sleep for teenagers’ physical, mental and emotional wellbeing How to sell sleeping well to teenagers Practical tips to take away for teenagers and parents Sleep: Why it matters and how teenagers can get enough

Karen Hodes What is sleep? What is the impact of a lack of sleep? Sleep: Why it matters and how teenagers can get enough

Hypnogram Karen Hodes Sleep: Why it matters and how teenagers can get enough

Impact of lack of sleep Karen Hodes Lack of sleep or poor quality sleep impacts on your mental and physical well being Risk of Obesity Increases Moodiness irritability and depression exacerbated Daytime sleepiness Impaired Learning Sleep: Why it matters and how teenagers can get enough

National Sleep Foundation’s Sleep Duration Recommendations 2018 Karen Hodes Recommended hours May be appropriate Not recommended 8 -10 7 -11 <7 hours >11 hours 18 -25 years Adults 7 -9 6 -10 <6 hours >11 hours 26 -64 years Older Adults 7 -9 6 -10 <6 hours >10 hours 7 -8 5 to 6 hours Age Teenagers 14 -17 years Young Adults ≥ 65 years 9 hours <5 hours >9 hours Sleep: Why it matters and how teenagers can get enough

Teenage sleep is different Karen Hodes A teenager’s sleep pattern is different from children and adults Rapidly changing bodies Busy schedules Active social lives Emotional regulation changes The circadian rhythm alters Teenagers are more susceptible to the effects of light On average 8. 5 -9. 5 hours sleep per night needed Less than 8. 5 hours may affect physical and mental health Sleep: Why it matters and how teenagers can get enough

Teenage sleep Karen Hodes Shift in circadian rhythm/body clock is like a jet lag effect and creates problems: - falling asleep Restricted Tech - sleeping less sleep on - difficulties waking in the morning Cumulative school sleep debt nights Late to Bed Difficulty initiating sleep Sleep: Why it matters and how teenagers can get enough

General Tips for Teenagers’ Sleep Karen Hodes Avoid stimulants after lunchtime Try to keep timings of going to bed and getting up the same and avoid lie-in at weekends (!!) Avoid alcohol within six hours of bedtime Keep a sleep diary Avoid cigarettes / nicotine Have a good meal, but not close to bedtime Get out into natural light Avoid having a nap during the day Do any stimulating activities [eg exercise, TV, computer games] earlier in the evening Time-table homework, not too near to bed-time Check temperature of room, bedding, lighting Sleep: Why it matters and how teenagers can get enough

Technology…. Karen Hodes Blue light from screens affects sleep Interactive technology affects sleep more than passive devices Studies shows clear evidence linking technology with sleep problems FOMO! Fear Of Missing Out Sleep: Why it matters and how teenagers can get enough

Top Tips for Teenagers’ Sleep: before bedtime Karen Hodes Switch off TV, computer and phone Have a bath, wind down, and chill out Read or listen to relaxing music Try a relaxation technique Sleep: Why it matters and how teenagers can get enough

A Psychological Approach to Sleep Karen Hodes Sleep: Why it matters and how teenagers can get enough

Karen Hodes A psychological approach to sleep Mindfulness Research shows this is an effective approach to use at night if you can’t sleep and you feel stressed/worried Insomnia = stress switch is turned on = fight/flight mode ACCEPT difficult thoughts rather than fighting them Be non-judgemental, observe thoughts Practise during the day will build neural pathways Sleep: Why it matters and how teenagers can get enough

Raising the issue of sleep effectively with teenagers Karen Hodes Make a time to talk about sleep Ask their opinions Explain the importance of sleep – motivate them Show you understand how it differs in teenagers Demonstrate you understand teenage brains Discuss strategies to manage obstacles to getting a good nights sleep Sleep: Why it matters and how teenagers can get enough

Karen Hodes Books and Journals The Sleep Book: How to Sleep Well Every Night by Dr Guy Meadows Wood B et al. Light Levels and duration of exposure determine the impact of self illuminous tablets on melatonin suppression. Appl Ergon 2013: 44 (2): 237 -40 Kelley P, Lackley SW, Foster RG, Kelley J Syncronizing education to adolescent biology: ‘Let teens sleep, start school later’ Learning, Media and Technology 2014 Cheung CHM et al Daily Touchscreen use in infants and toddlers is associated with reduced sleep and delayed sleep onset. Sci Rep 2017 Sleep: Why it matters and how teenagers can get enough

Sleep Diary Name of Young Person: Date/Day of the week: MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Time woke in morning If nap taken in day, time & length of nap(s) When (timings), how and where you started preparing for bed in evening Time went to bed in evening Time went to sleep Time(s) woke in the night What you did Time went to sleep again Comments

Quiz – True or False? ? ? Karen Hodes 1. Humans are the only mammal that willingly delays sleep 2. When you sleep, your body and brain shut down in order to rest 3. As I get older, I can go to bed later 4. I can miss out on a few hours sleep and make it up at the weekend 5. Going without sleep for a long period of time can make you hallucinate 6. Not getting enough sleep will affect how I do at school 7. Snoring is annoying but it doesn’t affect your sleep 8. Sleep helps you grow 9. Getting enough sleep will help you avoid obesity 10. Studying late at night works well before an exam Sleep: Why it matters and how teenagers can get enough

Karen Hodes Sleep Plan What are the main changes I’m going to make? What will this look like in detail? How am I going to make sure that these changes happen? Review of actions Sleep: Why it matters and how teenagers can get enough