Sleep Deficit Equals a Health Deficit Used by

Sleep Deficit Equals a Health Deficit Used by Permission…. 2006 TAHPERD Conference Fort Worth, Texas Dr. Lisa Alastuey, University of Houston and Dr. Kim Archer, Stephen F. Austin University

Objectives • Describe why sleep is an important part of your health. • List the effects of sleep deprivation. • Compare how the amount of sleep needed by teens differs from the amount needed by adults or children. • Identify the two different types of sleep. • List three ways that you can improve your sleeping habits.

• The amount of sleep we get affects how we think, feel, look, and act.

Sleep Myths • Sleep is time for the body and brain to shut down. • Getting one hour of sleep per night less than needed will not have any effect on daytime functioning. • The body adjusts quickly to different sleep schedules. • People need less sleep as they grow older. • A “good night’s sleep” can cure problems with excessive daytime sleepiness.

What Makes Us Sleep? • Circadian rhythms - the body’s internal system for regulating sleeping and waking patterns – Teens need more sleep than adults or children because the circadian rhythm is delayed during puberty. • SCN – biological clock • • Body Temperature Levels of alertness Activity Melatonin • External Factors • Lights

Sleep Composition • Polysomnography - a diagnostic test during which a number of physiologic variables are measured and recorded during sleep • Non-Rapid Eye Movement (NREM) • Rapid Eye Movement (REM)

Sleep Composition • NREM = 75% of sleep cycle • Stage 1 (light sleep of alpha/theta waves) • Stage 2 (slower theta waves/sleep spindles) • Stage 3 (Slow wave sleep of theta/delta waves) • Stage 4 (entering deep sleep mode) • REM = 25% of sleep cycle • • • Paradoxical sleep Sleep paralysis Noticeable eye movement Dream state Long – term memory storage • Problem solving • Creative & novel ideas

Sleep and Life Span • Children – More NREM (stages 3 & 4) • Adulthood – Constant changes • Older Adults – Less REM sleep & more NREM (stage 1)

Negative Consequences of Sleep Deficiency • Common Sleep Complaints • Difficulty falling sleep • Difficulty staying asleep • Difficulty going back to sleep after waking up at night • Feeling drowsy or tired on awakening in the morning • Feeling excessively tired or sleepy during the day

Gender Differences in Sleep • • Women – daytime sleepiness and insomnia Men – snoring Equal in use of OTC sleep aids Levels of Alertness on Weekdays – Women less & Men more

Less Sleep, More Weight • Definite relationship between adequate sleep and weight gain while aging. Possibilities include: • • Reduced sleep makes our bodies metabolize less efficiently Patterns of forms of exercise varied Patterns of forms of eating varied Hours slept reveals a basic life change • Another study on sleep shows that people don’t actually sleep as much as they think they do

Sleep Disorders • Sleep Apnea. • Related breathing disorder that causes your body to stop breathing during sleep. Very Common. Obesity major risk factor. • Dyssomnia. • (I. e. , insomnia, sleeplessness, wakefulness). • Four basic kinds of insomnia: – Difficulty falling sleep, difficulty staying asleep, waking up too early, and poor quality of sleep. • Parasomnia. • (I. e. , sleepwalking, night terrors, bedwetting, and narcolepsy).

Other Health Problems that can be Caused or Worsened by Poor Sleep: • • Weight Gain Sleep Apnea Bed Sores Stress Fatigue Inability to concentrate Memory Loss Muscle Aches and Soreness • Restless Leg Syndrome • Arthritis and Joint Pain • • • Insomnia Back and Neck Pain Narcolepsy Sciatica Fibromyalgia Irritability Depression Scoliosis Work or Sport-related Injuries • And Snoring

Health Benefits of Getting Recommended Amount of Sleep Every Night • Strengthened immune system • Increased memory • Improved reaction time • Sleep better • Work better • Play better • Most adults need an average of 8 hours of sleep per night. • Teens need 8. 5 to 9. 25 hours of sleep per night.

Sleep Tips for Adolescents • Stay away from caffeine and nicotine, which are both stimulants, after noon. • Avoid heavy studying or computer games before bed, they can keep you awake. • Avoid arguments just before bedtime. • Avoid trying to sleep with a computer or TV flickering in the room. • Avoid bright light in the evening, but open blinds or turn on lights as soon as the morning alarm goes off to aid awakening. • Sleep in on the weekend but no more than 2 or 3 hours later than your usual awakening time or it will disrupt your body clock.

Resources • American Academy of Sleep Medicine • http: //www. sleepeducation. com • American Sleep Apnea Association • http: //www. sleepapnea. org/ • National Highway Traffic Safety Administration. 1998. Drowsy driving and automobile crashes. Retrieved July 13, 2000 from • http: //www. sleepfoundation. org/activities/daaafacts. html • National Sleep Foundation • http: //www. sleepfoundation. org/hottopics/index. php? secid=18

Resources • NIH – Sleep Curriculum • http: //science. education. nih. gov/supplments/nih 3/sl eep/guide/info-sleep. htm • Sleep for Kids Organization • http: //www. sleepforkids. org/ • Standard Sleepiness Scale • http: //www. stanford. edu/~dement/sss. html